Scribd Logo
Upload

Welcome to Scribd!

  • Plan Treninga

    Uploaded by

    Admir
    24 views5 pages
    The document outlines a 7-day workout plan that includes: - Specific exercises and sets/reps for chest, back, legs, shoulders on different days - Meals consisting of proteins, carbs, and vegetables - Cardio sessions including treadmill walking and cycling - Rest days on days 4 and 7 The plan provides structure for both strength training and nutrition over the course of a week.

    Original Description:

    plan treninga

    Copyright

    © © All Rights Reserved

    Available Formats

    ODT, PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    Report this Document
    The document outlines a 7-day workout plan that includes: - Specific exercises and sets/reps for chest, back, legs, shoulders on different days - Meals consisting of proteins, carbs, and vegetables - Cardio sessions including treadmill walking and cycling - Rest days on days 4 and 7 The plan provides structure for both strength training and nutrition over the course of a week.

    Copyright:

    © All Rights Reserved
    Download as ODT, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    24 views5 pages

    Plan Treninga

    Uploaded by

    Admir
    The document outlines a 7-day workout plan that includes: - Specific exercises and sets/reps for chest, back, legs, shoulders on different days - Meals consisting of proteins, carbs, and vegetables - Cardio sessions including treadmill walking and cycling - Rest days on days 4 and 7 The plan provides structure for both strength training and nutrition over the course of a week.

    Copyright:

    © All Rights Reserved
    Download as ODT, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 5

    Day 1

    - 9:30 Dorucak (Proteini) Jaja, riba, piletina

    - 13:00 Rucak (Ugljikohidrati) Riza, zitarice, kuhani krompir, banana

    - 14:30 Gym

    - 17:00 Rucak (Proteini) Jaja, riba, piletina, teletina, mladi sir

    - 20:00 Vecera (Povrce) Salate, kupus ili zelena.

    Gym Workout:

    - Chest, Triceps

    Bench 4 SETS/10 REPS

    Kosi potisak 4 DROPSETS/8 REPS (20kg 8x, 15kg 8x)

    Masina za prsa 4 DROPSETS / 10 REPS (35kg 10x, 25kg 10x, 15kg 10x)

    Cable Flys (Sajle) + Sklekovi 5 SUPERSETS /10+10 (10x Sajle + 10Sklekova)

    Triceps Z sipka 4X SUPERSET / 10 + 10 (Na celo 10x + uz struk 10x ispucavas kao na benchu)

    Triceps na Sajlama( ravna sipka) 3 DROPSETS /10x (40kg 10x, 30kg 10x, 20kg 10x)

    Triceps na Sajlama (Uvijena spaga) 2 DROPSETS /10x (10kg 10x, 5kg 10x)

    TRAKA HODANJE, INCLINE MAX, HOD 20MIN

    ABS

    Day 2

    - 9:30 Dorucak (Proteini) Jaja, riba, piletina

    - 13:00 Rucak (Ugljikohidrati) Riza, zitarice, kuhani krompir, banana

    - 14:30 Gym

    - 17:00 Rucak (Proteini) Jaja, riba, piletina, teletina, mladi sir

    - 20:00 Vecera (Povrce) Salate, kupus ili zelena.

    Gym Workout
    - Back, Biceps

    Lat Masina na prsa navlacis 4X DROPSETS / 10 REPS (50kg 10x, 40kg10x, 30kg 10x)

    Standing T-Bar Row 4X DROPSETS / 10 REPS (30kg 10x, 20kg 10x)

    Row 4X DROPSETS / 10 REPS (45kg 10x, 35kg 10x)

    Lower Back 5 SETS / 15 REPS

    Z sipka Biceps 4 SETS / 10-12 REPS

    Bucice 4 DROPSETS / 12.5kg 10x, 10kg 8x

    Bucice (sjedeci polozaj) Hammer polozaj 4 SETS / 15 REPS

    Razvlacenje na spravi 1 ruka 3 SETS / 10 REPS

    Razvlacenje na sajlama, obje ruke 3 SETS / 10 REPS

    BICIKLO, INCLINE MAX, 20MIN

    ABS

    Day 3

    - 9:30 Dorucak (Proteini) Jaja, riba, piletina

    - 13:00 Rucak (Ugljikohidrati) Riza, zitarice, kuhani krompir, banana

    - 14:30 Gym

    - 17:00 Rucak (Proteini) Jaja, riba, piletina, teletina, mladi sir

    - 20:00 Vecera (Povrce) Salate, kupus ili zelena.

    Gym Workout

    - Legs

    Squat 4 SETS / 10 REPS

    Iskorak 4 SETS / 10 REPS

    Prednji sut 5 DROPSETS / 10 REPS (40kg 10x, 30kg 10x)

    Zadnja loza 5 DROPSETS / 10 REPS (50kg 10x, 40kg 10x)

    PO ZELJI JOS JEDNA


    TRAKA – Hodanje 10min

    Day 4

    - 8:00 Cardio

    - 9:30 Dorucak (Proteini) Jaja, riba, piletina

    - 13:00 Rucak (Ugljikohidrati) Riza, zitarice, kuhani krompir, banana

    - 14:30 Gym

    - 17:00 Rucak (Proteini) Jaja, riba, piletina, teletina, mladi sir

    - 20:00 Vecera (Povrce) Salate, kupus ili zelena.

    Gym Workout == REST

    Day 5

    - 9:30 Dorucak (Proteini) Jaja, riba, piletina

    - 13:00 Rucak (Ugljikohidrati) Riza, zitarice, kuhani krompir, banana

    - 14:30 Gym

    - 17:00 Rucak (Proteini) Jaja, riba, piletina, teletina, mladi sir

    - 20:00 Vecera (Povrce) Salate, kupus ili zelena.

    Gym Workout

    - Shoulders, traps

    Standing Overhead press 4 SETS / 10 REPS

    Arnold Dumbbell Press + Standing Overhead press 4 SUPERSETS / 10 REPS + 5 REPS

    Seated overhead press (Iza glave) + Rear Delt raise 4 SUPERSETS /10 + 10 + 10

    Podizanje bucica za trapez 4 DROP SETS / 10X (30kg 10x, 20kg 10x)

    Podizanje olimpijske sipke za trapez 4 SETS / 20X REPS

    TRAKA HODANJE, INCLINE MAX, HODANJE 25MIN

    ABS
    Day 6

    - 9:30 Dorucak (Proteini) Jaja, riba, piletina

    - 13:00 Rucak (Ugljikohidrati) Riza, zitarice, kuhani krompir, banana

    - 14:30 Gym

    - 17:00 Rucak (Proteini) Jaja, riba, piletina, teletina, mladi sir

    - 20:00 Vecera (Povrce) Salate, kupus ili zelena.

    Gym Workout:

    - Biceps, forearm, calves, lower back + Tabata (Mozes grupni trening kod memija)

    Ovdje radis sa kettlebellom, high intesity workout, zadas 5-6 vjezbi, svaku radis po 20 sekundi pa
    onda pauza 1 min, tako 6-7 krugova.

    ABS Workout

    Day 7

    - 9:30 Dorucak (Proteini) Jaja, riba, piletina

    - 13:00 Rucak (Ugljikohidrati) Riza, zitarice, kuhani krompir, banana

    - 14:30 Gym

    - 17:00 Rucak (Proteini) Jaja, riba, piletina, teletina, mladi sir

    - 20:00 Vecera (Povrce) Salate, kupus ili zelena.

    Gym Workout: REST

    You might also like