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  • Split System

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    zmaj01
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    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as DOC, PDF, TXT or read online from Scribd
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    142 views1 page

    Split System

    Uploaded by

    zmaj01

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as DOC, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 1

    Ponedeljak (3x9) Utorak (3x9) Cetvrtak (3x9) Petak (3x9)

    1. benc 1. cucnjevi 1. benc uski hvat 1. cucnjevi


    2. koso letnje 2. mrtvo dizanje 2. kosi benc 2. nozna extenzija
    3. potisak ispred vrata 3. podizanje ramena 3. pullover 3. nozni pregib
    4. lateralno podizanje }SS 4. nozna extenzija 4. potisak iza vrata 4. mrtvo dizanje
    5. uspravno veslanje 5. nozni pregib }SS }
    5. lateralno iz pretklona SS 5. podizanje ramena
    6. veslanje u pretklonu 6. listovi 6. veslanje u pretklonu }
    6. jednorucno veslanje SS
    7. biceps – pregib 7. podizanje nogu (3x25) 7. sedeci – biceps - bucice 7. listovi (3x15)
    8. potisak sa cela }SS 8. podlaktice (3x15) 8. koncentracioni pregib 8. obrnuti pregib (3x15)
    9. kosi pregib – bucice 9. zoltanov pregib (3x15) }SS 9. triceps iza glave }SS 9. trbusnjaci sa okretom (3x30-50)
    10. otkloni u stranu(3x30-50) 10. otkloni u stranu (3x30-50) 10.podizanje kolena(3x30-50) }SS
    11. trbusnjaci (3x30-50) }SS 11. trbusnjaci (3x30-50) }SS

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