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Old 11-01-2010, 18:58   #31
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pENTRU DOMNUL C. NEAGU

Buna ziua. Am 22 de ani, 1.86 m, 88 kg. Tipul meu somatic este o combinatie intre ectomorf si mezomorf. Am luat ceva proteine, momentan iau aminoacizi BCAA. Ce program ar trebui sa urmez? De 3 sau 4 zile pe sapt. Am facut pana acum 5 zile pe saptamana, LUNI: piept-triceps 3 ex X 6 serii la piept, 5 la triceps; MARTI:spate-biceps 3 X 5, respectiv 6 serii; MIERCURI: picioare-umeri 5X6, resp 3X5, piept-triceps si spate biceps de 2 ori pe sapt. Acum ma gandeam sa fac de 4 ori pe saptamana, LUNI si JOI: Cvadricepsi-2 ex X 5 serii, femurali- 1X4, spate- 2X 5, bicepsi 2X3, lombari 1X3, antebrate 2X3; si MARTI si VINERI sau SAMBATA: gambe 2 x 3, pectorali- 2 x5, umeri- 3 x 4, tricepsi- 2 x 3, abdomen- 1x 5, trapez 1 x 4. Am ales programul asta pt ca sunt deficitar la picioare, gambe in special. Ar fi bun sau imi recomandati altceva? Va multumesc.
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Old 11-01-2010, 20:55   #32
Cristian Neagu
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Depinde ce vrei...pt masa 3 antr/sapt sunt ok.
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Old 11-01-2010, 23:29   #33
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LUNI: piept-triceps 3 ex X 6 serii la piept, 5 la triceps; MARTI:spate-biceps 3 X 5, respectiv 6 serii; MIERCURI: picioare-umeri 5X6, resp 3X5, piept-triceps si spate biceps de 2 ori pe sapt. Acum ma gandeam sa fac de 4 ori pe saptamana, LUNI si JOI: Cvadricepsi-2 ex X 5 serii, femurali- 1X4, spate- 2X 5, bicepsi 2X3, lombari 1X3, antebrate 2X3; si MARTI si VINERI sau SAMBATA: gambe 2 x 3, pectorali- 2 x5, umeri- 3 x 4, tricepsi- 2 x 3, abdomen- 1x 5, trapez 1 x 4.


In primul rand pentru masa. De aceea va intrebam daca programul asta ar fi bun sau cel cu 3 zile pe saptamana. Sau poate imi recomandati dvs unul. Va multumesc!
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