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Old 01-03-2011, 19:37   #1
ManiakMike
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Join Date: Jan 2011
Location: Dr.Tr.Severin
Posts: 12
Transformare program

Buna ziua am 2 luni si ceva de sala ... am luat 7.5-8 kg in greutate cu urmatorul program :
Luni - Piept + triceps
impins inclinat cu bara 5x6
Impins orizontal cu bara 4x6
Fluturari 4 serii - inclinat/declinat/orizontal
Flotari la paralele 6x8
Extrensii cu mana din culcat 4x8
Extensii la helcometru 4x8
Miercuri Spate+Biceps
Tractiuni la bara fixa (priza pronatie) 4x8
Ramat incalecat 4x8
Ramat din sezut la helcometru 4x7-8
Traciuni la bara fixa (priza supinatie) 4x8
Flexii hummer 4x6
Vineri Picioare+Umeri
Geno cu bara 8x6-8
Presa 5x8
Impins cu bara de la piept din picioare 4x8

Ma antrenam doar 3 zile pe saptamana ... acuma simt ca ma recuperez mai repede si ma gandeam sa ma antrenez 5 zile pe sapt deci cum sa imi refac programu ?
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Old 02-03-2011, 11:58   #2
Zuke
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Join Date: Dec 2010
Location: Galati
Posts: 237
un program bun e cel care-l faci tu dupa cum simti organismul.
ti-as putea spune sa faci brate intr-o zi deoarece merge foarte bine fata de spate cu biceps si piept cu triceps. sa fie cel putin o zi libera intre brate si spate/piept. si sa nu faci spate dupa picioare deoarece daca ai febra e cam riscant sa ridici greutati mari (indreptari/ramat/ridicari`din`umeri). uita-te in alte topicuri sau cauta pe net programe si posteaza-le si te ajutam daca e vreo problema.
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Old 03-03-2011, 09:08   #3
ManiakMike
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Ok merci de sfat.
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