Muke po programu |
Post Reply 
|
| Author | |
Xorantu 
Cita FAQ 
Joined: 26 Srpanj 2012 Status: Offline Points: 2 |
 Post Options
 Thanks(0)
 Quote Reply
 Topic: Muke po programuPosted: 26 Srpanj 2012 at 23:46 |
|
Pozdrav ekipa ,
Novi sam na forumu ali ipak ne toliko nov u radu u teretani . Radim vec nekih pola godine i do sada sam isprobao razne programe (od full body do splita ) ali niti u jednom programu nisam ustrajao dovoljno dugo da bi imao vidljive rezultate. Trenutno radim 4 treninga tjedno splitana na lower i uper body ali cisto iz razloga da ne ispadnem iz forme. Mislim da je sada vrijeme da konacno krenem raditi neki od programa i da u njemu ustrajem jer volje i zelje mi ne manjka . Visina je 182 cm a tezina 76 kg . Ono sto bih ja zelio je izdefinirati postojece stanje sa eventualno malim + u kilima . Prelistao sam dosta foruma i svega ali volio bih da mi direktno kazete za moj slucaj sto je najbolje ciniti ( kakav trening program koristiti ) a nacin je jasan , red rad i disciplina  |
|
 |
|
|
The Phoenix
Fitness freak 
Joined: 31 Svibanj 2010 Location: Zagreb Status: Offline Points: 4250 |
Post Options
Thanks(0)
Quote Reply
Posted: 27 Srpanj 2012 at 10:08 |
|
Pozz
Iskreno, svejedno je s cim ceš krenuti na pocetku,jer teško da s ovim kaj si rekao se možeš smatrati ne novim u teretani i na samo pol godine polovicnog treniranja. Kao što si i sam rekao bitno je biti konstantan i dosljedan sa treninzima i prehranom i rezultati ce doci, a koji program ili nacin rada odabrati je trenutno manje bitno jer ceš napredovati što god radio( naravno , pravilno radio). za ulazit u detalje koji program i radi cega izabrati je vec ulaženje u dublju analizu tak da slobodno odaberi ono što ti više odgovara i odradi jednom sve po planu bez odustajanja. Edited by The Phoenix - 27 Srpanj 2012 at 10:09 |
|
|
|
|
Xorantu
Cita FAQ
Joined: 26 Srpanj 2012 Status: Offline Points: 2 |
Post Options
Thanks(0)
Quote Reply
Posted: 27 Srpanj 2012 at 13:12 |
|
Da li bi ovo bio dobar trening za zapocet i ustrajat u njemu :
Monday- Legs Lying leg curls - 4x 6-8 (2) RDL's - 4x 8-10 (1) you could do deadlifts here if you want but if you have very favorable leverages for them (long arms/femurs, short torso) you will most likely get better ham development from rdl's. You'd also do front squats instead of back squats Leg press - 4x8-10 (I like doing these before squats to help loosen up the hips) (2) Squats or Front squats - 3x 8-10 (1) Hack Squats (close stance) - 3x 8-10 (2) Tuesday - Chest/Tris/Calves (can superset tri's calves to cut down workout time) Incline Dumbbell Press - 4x 6-10 (2) Flat Barbell Press - 3x 6-10 (1) Dips (lean forward) - 3x 6-10 (2) Lying Behind the head extensions - 4x 8-10 (2) French Presses - 3x 8-10 (2) Standing calf raises - 5x 8-10 (3) (1-2 mins rest for calves) Thursday- Back/Bis/Abs (Can superset bis/abs to cut down workout time) Barbell Rows - (torso at 45ish degree angle) 4x 8-10 (2) Close neutral grip pulldowns - 3x 8-10 (2) (really like 3 sec negatives on these) Seated close neutral grip rows - 3x 8-10 (2) Pinwheel Curls - 4x 6-10 (2) Alternating Dumbbell curls - 3x 8-10 (2) Cable rope crunches - 3x 12-15 (2) (1-2 mins rest for abs) Weighted Leg Raises - 3x 12-15 (2) Saturday - Shoulders/Calves (can superset traps/calves to cut down workout time) Seated Overhead Dumbbell Press - 4x 6-10 (2) Cable lateral raises - 3x 8-12 (2) Seated Dumbbell lateral raises - 3x 8-12 (2) Incline Bench Rear delt raises - 3x 12-15 (2) Shrugs - 4x 8-10 (2) Seated calf raises - 5x 8-10 (3) Edited by Xorantu - 27 Srpanj 2012 at 13:33 |
|
|
|
|
davor23
The Boss 
Joined: 12 Svibanj 2009 Location: Croatia/Hrvatska Status: Offline Points: 7174 |
Post Options
Thanks(0)
Quote Reply
Posted: 27 Srpanj 2012 at 21:01 |
|
Ajde odradi za pocetak 3 x tjedno full body trening.. Drzi se programa 2,3 mj pa javi rezultate.
Npr:
Pon Mrtvo dizanje 5x5 Veslanje sipkom u pretklonu 5x5 Dips 3x8 Lateralno odrucenje u pretklonu 3x12 Trbusnjaci 3x25 Sri Bench press 5x5 Cucanj 3x8 Zgibovi 4x6 ili 3x8 Lateralno odrucenje 3x12 Pet Vojnicki potisak sipkom 5x5 Mrtvo dizanje s ravnim nogama 3x8 Good mornings 3x10 Kosi bench s bucicama 2x12 Trbusnjaci bocni 3x15 |
|
|
I believe whatever doesn't kill you, simply makes you ... stranger
|
|
|
|
Topic Options|
Post Reply
|
|
Tweet
|
| Forum Jump | Forum Permissions You cannot post new topics in this forum You cannot reply to topics in this forum You cannot delete your posts in this forum You cannot edit your posts in this forum You cannot create polls in this forum You cannot vote in polls in this forum |