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  • 10 Minuta Kardio (Traka Ili Bicikla) Srednjeg Intenziteta Bez Pretjeranog Zamaranja

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    Ragnar Gaming
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    The document outlines a 3 day training program that focuses on different body parts each day. Day 1 focuses on legs with exercises like calf raises, leg extensions, and squats. Day 2 works back, chest, shoulders, and arms with pulls, presses, and curls. Day 3 returns to legs with moves for hips, thighs, and glutes. Each workout includes 10 minutes of cardio and abdominal exercises totaling 100 reps to be done at the end of each session.

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    za zene bajo moj

    Original Title

    Advance Za Zene

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    The document outlines a 3 day training program that focuses on different body parts each day. Day 1 focuses on legs with exercises like calf raises, leg extensions, and squats. Day 2 works back, chest, shoulders, and arms with pulls, presses, and curls. Day 3 returns to legs with moves for hips, thighs, and glutes. Each workout includes 10 minutes of cardio and abdominal exercises totaling 100 reps to be done at the end of each session.

    Copyright:

    © All Rights Reserved
    Download as DOC, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    17 views1 page

    10 Minuta Kardio (Traka Ili Bicikla) Srednjeg Intenziteta Bez Pretjeranog Zamaranja

    Uploaded by

    Ragnar Gaming
    The document outlines a 3 day training program that focuses on different body parts each day. Day 1 focuses on legs with exercises like calf raises, leg extensions, and squats. Day 2 works back, chest, shoulders, and arms with pulls, presses, and curls. Day 3 returns to legs with moves for hips, thighs, and glutes. Each workout includes 10 minutes of cardio and abdominal exercises totaling 100 reps to be done at the end of each session.

    Copyright:

    © All Rights Reserved
    Download as DOC, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 1

    TRENING 1 Noge

    10 minuta kardio(traka ili bicikla) srednjeg intenziteta bez pretjeranog zamaranja

    1. Nožna ekstenzija 4x15 ponavljanja


    2. Nožni pregib 4x15 ponavljanja
    3. Duboki čučanj bez opterećenja prvih nekoliko treninga a kasnije sa
    šipkom,bučicama, zvonima ili čučanj na Smit mašini 4x15 pon.
    4. Ležeći pregib za zadnju ložu 4x15 ponavljanja
    5. Iskorak sa bučicama 4x12 ponavljanja
    6. Trbušnjaci ukupan zbir da bude 100 ( kombinovani trbusnjaci)

    TRENING 2 Leđa / Grudi / Ramena / Ruke

    10 minuta kardio (traka ili bicikla)

    1. Povlačenje na lat mašini ispred glave 4x12 ponavljanja


    2. Jednoručni podvig u pretklonu 4x12 ponavljanja
    3. Razvlačenje sa bučicama na ravnoj klupi 4x12 ponavljanja
    4. Letenje 4x12 ponavljanja
    5. Triceps ekstenzija na kros mašini 4x12 ponavljanja
    6. Naizmjenični pregib bučicama 4x12 ponavljanja
    7. Hiperekstenzija 4x15
    8. Trbušnjaci ukupan zbir da bude 100 ( kombinovani trbusnjaci)

    TRENING 3 Noge
    10 minuta kardio

    1. Aduktor 4x20 ponavljanja


    2. Abduktor 4x20 ponavljanja
    3. Iskorak sa bučicama 4x12 ponavljanja
    4. Hiperekstenzija 4x15
    5. Podizanje kukova 4x20 ponavljana
    6. Otklon nogom unazad 4x20 ponavljanja
    7. Trbušnjaci ukupan zbir da bude 100 ( kombinovani trbusnjaci)
    Trbusnjake raditi na kraju svakog treninga

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