Salut. Vreau sa merg la sala de 6ori/sapt, asa mi-am propus eu, dupa 6 luni de mers doar de 3 ori/ saptamana.
Care antrenament ar fi mai bun?
Days 1 & 4 - Chest and Back
Chest
Exercise Sets Rep Goal
Bench Press 3-4 10
Incline Bench Press 3-4 10
Dumbbell Pullovers 3-4 10
Back
Exercise Sets Rep Goal
Chin Up 3-4 10
Bent Over Row 3-4 10
Deadlift 3-4 10
Abs
Exercise Sets Rep Goal
Crunches 5 25
Days 2 & 5 - Shoulders and Arms
Shoulders
Exercise Sets Rep Goal
Barbell Clean and Press 3-4 10
Dumbbell Lateral Raise 3-4 10
Upright Row 3-4 10
Military Press 3-4 10
Arms
Exercise Sets Rep Goal
Standing Barbell Curl 3-4 10
Seated Dumbbell Curl 3-4 10
Close Grip Bench Press 3-4 10
Standing Barbell Tricep Extension 3-4 10
Forearms
Exercise Sets Rep Goal
Wrist Curls 3-4 10
Reverse Wrist Curls 3-4 10
Abs
Exercise Sets Rep Goal
Reverse Crunch 5 25
Days 3 & 6 - Legs and Lower Back
Legs
Exercise Sets Rep Goal
Squat 3-4 10
Lunge 3-4 10
Leg Curl 3-4 10
Lower Back
Exercise Sets Rep Goal
Stiff Leg Deadlift 3-4 10
Good Mornings 3-4 10
Calves
Exercise Sets Rep Goal
Standing Calf Raise 3-4 10
Abs
Exercise Sets Rep Goal
Crunches 5 25
sau
1-4 Piept/Triceps
2-5 Spate/Biceps
3-6 Picioare/Umeri
si abdomene zilnic?
La a doua optiune o caut exercitii ( si o sa le fac si pe cele de pana acum) nu mai am avut timp sa le scriu
PS: am 16 ani , 182 si 83 kg
A doua ar fi mai ok,dar intrebarea mea e cum iti poate raspunde unul care are habar de cum e mai bine insa nu stie engleza?Spor
