Program FIT

Ziua 1 : Piept: Impins orizontal cu bara 4 x 12 rep ( daca depasesti 12 rep maresti
cu 10% greutatea � SE APLICA LA TOATE EXERCITIILE )

https://www.youtube.com/watch?
v=S9ta98pMvRI&list=PLLgm8K_FKZi5r4G6vpYKOt_bJYMeXPK7O&index=23
Impins inclinat cu ganterele 4 x 12 rep

v=X3_4s73it0Q&list=PLLgm8K_FKZi5r4G6vpYKOt_bJYMeXPK7O&index=28
Impins orizontal cu ganterele 4 x 12 rep

v=eNDsbFHLyig&index=27&list=PLLgm8K_FKZi5r4G6vpYKOt_bJYMeXPK7O
Fluturari cu ganterele din inclinat 3 x 16 rep ( banca pusa la prima gaura )

v=Tdas6cb8Dmg&list=PLLgm8K_FKZi5r4G6vpYKOt_bJYMeXPK7O&index=35
Fluturari la cabluri de jos 3x16 rep

v=qHBvRdq1SLQ&list=PLLgm8K_FKZi5r4G6vpYKOt_bJYMeXPK7O&index=33
Triceps: Extensii cu gantera deasupra capului 3x12 rep

v=c4hWB9iAfao&list=PLLgm8K_FKZi5r4G6vpYKOt_bJYMeXPK7O&index=53
Skull crushers ( cu bara z deasupra capului ) 3x12 rep

v=vlmvzxR5xfI&list=PLLgm8K_FKZi5r4G6vpYKOt_bJYMeXPK7O&index=54
Ziua 2 : Spate: Tractiuni la helcometru la ceafa 3x 12 rep

v=BIKHwbXkG04&index=3&list=PLLgm8K_FKZi5r4G6vpYKOt_bJYMeXPK7O
Tractiuni la helcometru cu priza apropiata 4x12 rep

v=F3QxvNl5fTQ&index=5&list=PLLgm8K_FKZi5r4G6vpYKOt_bJYMeXPK7O
Ramat cu sfoara la cabluri din piciaore 3x 16 rep

v=TOI3dDZMIZU&list=PLLgm8K_FKZi5r4G6vpYKOt_bJYMeXPK7O&index=18
Tractiuni la helcometru cu priza neutra 4x12 rep

v=1wmWarbqAys&list=PLLgm8K_FKZi5r4G6vpYKOt_bJYMeXPK7O&index=4
Ramat cu bara 4 x 12 rep

v=4w8xO4XW5xk&list=PLLgm8K_FKZi5r4G6vpYKOt_bJYMeXPK7O&index=20
Biceps : flexii din piciaore cu bara drapta cu priza pronatie 4x12 rep
https://www.youtube.com/watch?v=CQ7Iqbi-
V9o&index=44&list=PLLgm8K_FKZi5r4G6vpYKOt_bJYMeXPK7O
Ziua 3 : Picioare : Genuflexiuni cu bara in spate 5 x 12 rep

v=qeuwPbjQTJ0&list=PLLgm8K_FKZi5r4G6vpYKOt_bJYMeXPK7O&index=31
Fandari cu ganterele in maini 5 x 12 rep
v=6Us5pl2z17g&list=PLLgm8K_FKZi5r4G6vpYKOt_bJYMeXPK7O&index=49
Extensii la aparat 3x12 rep

v=bKLKCucv8fQ&list=PLLgm8K_FKZi5r4G6vpYKOt_bJYMeXPK7O&index=50
Flexii la aparat 3x12 rep

v=LSjH59LZy2s&list=PLLgm8K_FKZi5r4G6vpYKOt_bJYMeXPK7O&index=38
Gambe la aparat 3x 12 rep

Abdomen: Din atarnat ridicari de picioare 4x20 rep ( sau daca nu se pot
efectua din atarnat incerca la aparatul unde iti tii coatele sprijinite)
v=bMb1r7INYnI&index=16&list=PLLgm8K_FKZi5r4G6vpYKOt_bJYMeXPK7O
La bancuta inclinata la 45 grade 4x20 rep

v=w20HhHyXSAs&index=57&list=PLLgm8K_FKZi5r4G6vpYKOt_bJYMeXPK7O
La banca dreapta Crunches 4x20 rep

v=RIbd0LHRPg0&list=PLLgm8K_FKZi5r4G6vpYKOt_bJYMeXPK7O&index=59
Ziua 4 : Umeri : Impins alternativ cu ganterele din picioare cu rotire de

brate 4x16 rep
v=CKyD0KkoFFo&list=PLLgm8K_FKZi5r4G6vpYKOt_bJYMeXPK7O&index=29
Impins de la piept cu ganterele din sezut 5x 10 rep

https://www.youtube.com/watch?v=cr6YWKLm-
NY&index=26&list=PLLgm8K_FKZi5r4G6vpYKOt_bJYMeXPK7O
Ridicari laterale cu ganterele 5x16 rep

https://www.youtube.com/watch?v=VtdFFe-
MypM&list=PLLgm8K_FKZi5r4G6vpYKOt_bJYMeXPK7O&index=9
Bus driver 5 x 12 rep

v=URP8msV_LaE&list=PLLgm8K_FKZi5r4G6vpYKOt_bJYMeXPK7O&index=56
Trapez: Ridicari de umeri cu bara din picioare 6 x 10 rep

v=v5wvJG51gX0&list=PLLgm8K_FKZi5r4G6vpYKOt_bJYMeXPK7O&index=13
Ziua 5 : Triceps: Flotari la paralele cu extra greutate � 5 x 12 rep

v=BvhpwA_IcSA&list=PLLgm8K_FKZi5r4G6vpYKOt_bJYMeXPK7O&index=37
Skull crushers - cu bara Z deasupra capului 4 x 12 rep

v=vlmvzxR5xfI&list=PLLgm8K_FKZi5r4G6vpYKOt_bJYMeXPK7O&index=54
Extensii cu gantera din semi-aplecat GREUTATE � 4 x 12

v=BpZikIxqACg&list=PLLgm8K_FKZi5r4G6vpYKOt_bJYMeXPK7O&index=52
Biceps: Flexii cu bara dreapta 4 x 10 rep

https://www.youtube.com/watch?v=CQ7Iqbi-
V9o&index=44&list=PLLgm8K_FKZi5r4G6vpYKOt_bJYMeXPK7O
Drag curls 4 x 12 rep

https://www.youtube.com/watch?v=5c7l-
9pbr2Q&index=46&list=PLLgm8K_FKZi5r4G6vpYKOt_bJYMeXPK7O
Flexii cu priza pronatie cu bara Z din picioare 3 x 12 rep

v=0UUS2jAYpBM&index=42&list=PLLgm8K_FKZi5r4G6vpYKOt_bJYMeXPK7O
Flexii alternative concentrate cu ganterele din sezut 3 x 12 rep

v=uRPEeRGN45U&list=PLLgm8K_FKZi5r4G6vpYKOt_bJYMeXPK7O&index=41
Suplimente recomandate : OPTIONAL

Complex vitamine ( de dimineata la trezire )
Aminoacizi lichizi de la Weider ( 30 minute inainte de antrenament )
Proteina ( imediat dupa antrenament ) Ultra Whey de la Muscle Line ( 300 ml APA cu
o cupa de proteine si o lingurita de miere si o banana )

Program FIT

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Program FIT

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Ziua 1 : Piept: Impins orizontal cu bara 4 x 12 rep ( daca depasesti 12 rep maresti

cu 10% greutatea � SE APLICA LA TOATE EXERCITIILE )

Impins inclinat cu ganterele 4 x 12 rep

Impins orizontal cu ganterele 4 x 12 rep

Fluturari cu ganterele din inclinat 3 x 16 rep ( banca pusa la prima gaura )

Fluturari la cabluri de jos 3x16 rep

Triceps: Extensii cu gantera deasupra capului 3x12 rep

Skull crushers ( cu bara z deasupra capului ) 3x12 rep

Ziua 2 : Spate: Tractiuni la helcometru la ceafa 3x 12 rep

Tractiuni la helcometru cu priza apropiata 4x12 rep

Ramat cu sfoara la cabluri din piciaore 3x 16 rep

Tractiuni la helcometru cu priza neutra 4x12 rep

Ramat cu bara 4 x 12 rep

Ziua 3 : Picioare : Genuflexiuni cu bara in spate 5 x 12 rep

Extensii la aparat 3x12 rep

Flexii la aparat 3x12 rep

Gambe la aparat 3x 12 rep

La bancuta inclinata la 45 grade 4x20 rep

La banca dreapta Crunches 4x20 rep

Ziua 4 : Umeri : Impins alternativ cu ganterele din picioare cu rotire de

Impins de la piept cu ganterele din sezut 5x 10 rep

Ridicari laterale cu ganterele 5x16 rep

Bus driver 5 x 12 rep

Trapez: Ridicari de umeri cu bara din picioare 6 x 10 rep

Ziua 5 : Triceps: Flotari la paralele cu extra greutate � 5 x 12 rep

Skull crushers - cu bara Z deasupra capului 4 x 12 rep

Extensii cu gantera din semi-aplecat GREUTATE � 4 x 12

Biceps: Flexii cu bara dreapta 4 x 10 rep

Drag curls 4 x 12 rep

Flexii cu priza pronatie cu bara Z din picioare 3 x 12 rep

Flexii alternative concentrate cu ganterele din sezut 3 x 12 rep

Suplimente recomandate : OPTIONAL

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