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  • Plan Treninga Anja PDF

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    dejamilunovic
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    The document outlines a training plan with exercises grouped into isolation, pull, legs, push, and glut/posterior chain sections. Each section includes 3-5 supersetted exercises consisting of 3-5 sets of 6-12 reps, with some burnout sets taken to failure. Emphasis is placed on progressively overloading the back squat and including unilateral and single leg exercises like lunges and split squats.

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    Plan treninga Anja pdf

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    The document outlines a training plan with exercises grouped into isolation, pull, legs, push, and glut/posterior chain sections. Each section includes 3-5 supersetted exercises consisting of 3-5 sets of 6-12 reps, with some burnout sets taken to failure. Emphasis is placed on progressively overloading the back squat and including unilateral and single leg exercises like lunges and split squats.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    108 views6 pages

    Plan Treninga Anja PDF

    Uploaded by

    dejamilunovic
    The document outlines a training plan with exercises grouped into isolation, pull, legs, push, and glut/posterior chain sections. Each section includes 3-5 supersetted exercises consisting of 3-5 sets of 6-12 reps, with some burnout sets taken to failure. Emphasis is placed on progressively overloading the back squat and including unilateral and single leg exercises like lunges and split squats.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    of 6

    Plan treninga

    Izolacija gluteusa

    4x8 hip thrusts


    drop set, poslednji do otkaza

    4x8 split squat to rdl

    superset: 4x
    6-8 step ups
    Db glute bridge(poslednji set do
    otkaza)
    Pull
    10, 8, 6, 6 barbell rows

    superset: 4x
    8 chest supported rows
    10 chest supported back flies

    superset: 4x
    8 curls
    SPUSTI KILAŽU!
    10 zottman curls

    3x8 wide seated cable rows

    superset: 3x
    8 cable face pulls
    10 cable curls
    Legs
    10, 8, 6, 6, 4 back squat (Povećaj kilažu
    svaki set i idi teško)

    superset: 5x
    8-10 leg press
    10 jump squats

    superset: 4x
    8 leg extensions (poslednji set do
    otkaza)
    10 bulgarian split squats (Bez težina ili
    sa nekim lakšim tegovima)

    2x16 walking lunges


    Push
    4x6-8 dumbbell bench press

    4x8-10 arnold press

    4x10-12 cable chest flies

    4x8-10 dumbbell delt raises

    - burnout -
    2x
    machine shoulder press do otkaza
    (male težine)
    Glut i zadnja loža
    4x8-10 deficit rdl

    superset: 4x
    10 hip thrust + pulse (posl. do otkaza)
    10 good mornings

    3x
    10 Deficit reverse lunges

    3x
    10 heavy lying leg curls
    smanjuj težinu

    15 ball curls

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