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Old 01-05-2016, 23:57   #1
lucianmihai
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Join Date: Jun 2015
Location: Ploiesti
Posts: 117
3 zile antrenament pareri bun sau rau

LUNI
Piept:
-impins cu bara - orizontal 3x6-8 rep
-impins cu bara - inclinat 3x6-8 rep
-impins cu bara - declinat 3x6-8 rep

Triceps:
-impins cu bara - orizontal priza ingusta 3x8rep
-dips 3x6-8rep
-extensia bratelor la scripete 3x8rep

Biceps:
-flexia antebratelor cu bara 3x8rep
-ciocane 3x8rep
-flexia antebratelor cu bara la banca Scott 3x8rep

Miercuri:

Picioare:
-geno 3x6-8rep
-presa 3x6-8rep
-fandari in fata cu gantere 3x6-8rep
-extensia picioarelor la aparat 3x8rep
-flexia gambelor pe coapse la aparat 3x8rep
Gambe:
-ridicari pe varfuri din sezand 3x8-10rep
-ridicari pe varfuri din picioare 3x8-10rep

Abdomen:
-ridicari de picioare din atarnat la spalier 3x15rep
-aplecari la scripete din stand 3x15rep

Vineri:
Spate:
-indreptari cu haltera 3x6-8rep
-tractiuni la scripete 3x6-8rep
-ramat cu o gantera sprijinit pe banca 3x6-8rep
-tractiuni la bara cu priza larga 3x10rep

Umeri:
-impins cu haltera de la ceafa - priza larga 3x6-8rep
-ramat cu bara pe langa corp -priza ingusta 3x6-8rep
-fluturari laterale 3x6-8rep
-fluturari laterale din aplecat 3x6-8rep

Trapez:
-ridicari la umerilor din picioare cu haltera 3x8rep
Astept parerea dl Neagu.este prea mult volum? Rep sunt ok? Multumesc si Paste fericit tuturor!
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Old 05-05-2016, 05:15   #2
Cristian Neagu
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Join Date: Sep 2003
Location: Otopeni
Posts: 9,645
3-6 rep sunt foarte putine.Nu ai scris ce doresti sa obtii.
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pentru personal training/consiliere contracost puteti sa ma contactati pe email [email protected]
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