Bodybuilding - od početnika do naprednih

70-75

Lik je životinja...

Čisto sumnjam da je to 50 kila. Više mi izgleda kao na svakoj strani po 10 + šipka 10 = 30kg. Terry Crews sa onim svojim životinjskim bicepsom diže 55kg. na svaku po 22.5kg stavi plus 10 šipka.

pa kad stavis na šipku 100 kila jel šipka izgubi svoju kilažu? ili ona još uvijek teži 20 kila?

Ako ikog zanima, ovo je moj program koji sam sastavio za teretanu. Na engleskom je, jer sam slao bratiću iz Njemačke, a i imena vježbi uvijek pamtim na engleskom.

Monday : Chest – side delt                 WEEK_A/WEEK_B/WEEK_C

1.      2x12 flat benchpress (low weight, warmup series) 

2.      4x8 flat/incline benchpress (progressive weight, start on 80% and climb up to 100% weight)

3.      Incline/decline dumbbell  4x8

4.      Dumbbell flys on a flat/incline bench 3x12

5.      Cable crossover/Butterfly machine 3x12

6.      2xMAX dips

7.      Upright row + lateral dumbbell raises 4x10 (BOTH) SUPERSET

Tuesday: Back – rear delt – trapezius

1.      Pullups 3xMAX (full range of motion, don’t cheat! )

2.      Bendover barbell row/T-bar row 1x12 warmup, and then 4x10 work series

3.      Bendover dumbbell one-arm  row 3x10

4.      Lat pulldown with close reverse grip 4x10

5.      Seated cable row/Rope pullover/Lat pulldown wide grip normal 4x10

6.      Hyperextension 3x10-15

7.      Bendover laterall raises 4x12

8.      Shoulder shrugs 4x15

 Thursday : Legs

1.      Leg extension 3x15 (low weight, warmup)

2.      Squat 2x10 warmup, and then 5x8-10

3.      Barbell or dumbbell lunges / leg press 3x10 (each leg)

4.      Romanian deadlift 3x10-12

5.      Leg curls (seated or lying) 4 x 10

6.      Leg extension 3x10

7.      Calf raises 5x20 (each leg)

Friday : Arms

1.      2x20 triceps pushdowns

2.      Close grip benchpress 2x15 warmup, 3x10 normal

3.      Skull crushers with e-z bar 4x8-10

4.      3x8-12 triceps pushdowns/triceps overhead extensions

5.      2x15 dumbbell curls (warmup)

6.      Barbell curls (wide grip, wider from shoulder line) 2x15 warmup and then 3x8-10

7.      Dumbell curls 4x8-10

8.      Reverse barbell curl 3x10-12

9.      Scott bench curls with e-z bar 3x10

NOTES:

-          When doing triceps and biceps curls/presses etc squeeze your biceps/triceps at the end of the motion for some time and then slowly go back to the start position

-          When doing close grip bench presses keep your elbows right next to your body and lower the bar below nipples

-          When doing  bendover dumbbell/barbell rows, keep your elbows right next to your body, don’t let them fly around, do these exercises SLOWLY, and also when doing barbell row keep your back arched and

           let the bar follow your legs all the time (lift to your stomach, not to your chest)

-          One week you do flat , one week incline one week decline exercises for your chest

-          You can do your hyperextension with weights also , but be careful

-          When doing your delt exercises let them burn, it will hurt but don’t stop until you reach your goal

-          If you have those machines in the gym do 3x standing calf raises and 3x seated calf raises, if not follow my program

-          At the end of leg extension movement squeeze  your quadriceps, also do that for your biceps femoris (hamstrings)

Taj split sam radio na početku, smatram da ruke trebaju imati svoj dan, budući da kad radim prsa radi i triceps, a kad radim leđa rade i biceps i podlaktica.
2 puta tjedno iste mišićne skupine, toliko napredan još nisam :) Ubacim krajem dana možda i koju fotku.

to su super rezultati za 6 mjeseci vježbe, samo nastavi tako

 Bravo man,samo nastavi tako. 

definitivno najbolje sto sam dosad vidio ovdje

Ja san 175/62kg, a izgledas ko da si deblji od mene bar 5-6kg. Udrit cu sliku ovih dana cisto radi usporedbe