Intermediate 1.0 Ebvetm

U donja polja unesti masu i broj pona
radili u zadnje vrijeme, a da su bile iza

u teretani, zagrijte se i odradite jednu
vježbi i popunite tablicu. Kilaže vježbi
mase obje bučice (npr. kosi bench s
vježbe s dodatnim opterećenjem pop
tjelesnu masu + masu dodat
Izračun Masa (kg)

Čučanj 60
Bench press 80
Mrtvo dizanje 120
Veslanje u pretklonu 40
Lat pulldown 60
Overhead press 40
Bugarski čučanj 0
Machine rows 0
Procjena vašeg trenutnog maksimalnog pokušaja s obzirom na

Radi bolje točnosti izračuna odabir broja ponavljanja bi tre
Radi kvalitete treninga smanjite unešenu masu z
Vaš zadatak je da u polje "Srednja težina" uneste kilažu s kojom st
Tjedan 1
DAN 1
Vježbe Serije Ponavljanja Srednja težina Tonaža
Pauzirani čučanj 1 6 0 kg
Bench press 1 5 0 kg
Veslanje u pretklonu 1 8 0 kg
Lateral raises 3 12 0 kg
Face pulls 3 12 0 kg
0 kg
0 kg
DAN 3
Čučanj 1 6 0 kg
Čučanj 1 6 0 kg
Čučanj 1 6 0 kg
Uski bench press 1 8 0 kg
Deficit deadlift 1 8 0 kg
Biceps 3 12 0 kg
Triceps 3 12 0 kg
0 kg
0 kg
0 kg
0 kg
DAN 4
Cardio 20 minuta na biciklu/lagano trčanje, otkucaji srca 120 -140
Lat pulldown 3 12 0 kg
Calf raises 3 20 0 kg
Ab wheel roll out 3 15
DAN 5
Deadlift 1 5 0 kg
Deadlift 1 5 0 kg
Deadlift 1 5 0 kg
Overhead press 1 8 0 kg
Bugarski čučanj 1 10 0 kg
Shrug 3 12 0 kg
0 kg
0 kg
0 kg
0 kg
0 kg
Tjedan 2
DAN 1
0 kg
0 kg
DAN 3
Čučanj 1 6 0 kg
Čučanj 1 6 0 kg
Čučanj 2 6 0 kg
Biceps 3 12 0 kg
Triceps 3 12 0 kg
0 kg
0 kg
0 kg
0 kg
DAN 4
Cardio 23 minute na biciklu/lagano trčanje, otkucaji srca 120 -140
DAN 5
Deadlift 1 5 0 kg
Deadlift 1 5 0 kg
Deadlift 2 5 0 kg
Shrug 3 12 0 kg
0 kg
0 kg
0 kg
0 kg
0 kg
Tjedan 3
DAN 1
0 kg
0 kg
DAN 3
Čučanj 1 6 0 kg
Čučanj 1 6 0 kg
Čučanj 2 6 0 kg
Biceps 3 12 0 kg
Triceps 3 12 0 kg
0 kg
0 kg
0 kg
0 kg
DAN 4
DAN 5
Deadlift 1 5 0 kg
Deadlift 1 5 0 kg
Deadlift 2 5 0 kg
Shrug 3 12 0 kg
0 kg
0 kg
0 kg
0 kg
0 kg
Tjedan 4
DAN 1
0 kg
0 kg
DAN 3
Čučanj 1 6 0 kg
Čučanj 1 6 0 kg
Čučanj 3 6 0 kg
Biceps 3 12 0 kg
Triceps 3 12 0 kg
0 kg
0 kg
0 kg
0 kg
DAN 4
DAN 5
Deadlift 1 5 0 kg
Deadlift 1 5 0 kg
Deadlift 3 5 0 kg
Shrug 4 12 0 kg
0 kg
0 kg
0 kg
0 kg
0 kg
Tjedan 5
DAN 1
0 kg
0 kg
DAN 3
Čučanj 1 6 0 kg
Čučanj 1 6 0 kg
Čučanj 3 6 0 kg
Biceps 3 12 0 kg
Triceps 3 12 0 kg
0 kg
0 kg
0 kg
0 kg
DAN 4
DAN 5
Deadlift 1 5 0 kg
Deadlift 1 5 0 kg
Deadlift 3 5 0 kg
Shrug 4 12 0 kg
0 kg
0 kg
0 kg
0 kg
0 kg
Tjedan 6
DAN 1
0 kg
0 kg
DAN 3
Čučanj 1 6 0 kg
Čučanj 1 6 0 kg
Biceps 2 12 0 kg
Triceps 2 12 0 kg
0 kg
0 kg
0 kg
0 kg
DAN 4
DAN 5
Deadlift 1 5 0 kg
Deadlift 1 5 0 kg
Shrug 2 12 0 kg
0 kg
0 kg
0 kg
0 kg
0 kg
Tjedan 7
DAN 1
Machine rows 3 12 0 kg
0 kg
0 kg
0 kg
0 kg
DAN 3
Čučanj 1 1 0 kg
Čučanj 1 3 0 kg
Čučanj 1 3 0 kg
Čučanj 1 3 0 kg
0 kg
0 kg
0 kg
0 kg
DAN 5
Deadlift 1 1 0 kg
Deadlift 1 3 0 kg
Deadlift 1 3 0 kg
Deadlift 1 3 0 kg
0 kg
0 kg
0 kg
0 kg
0 kg
0 kg
Tjedan 8
DAN 1
Machine rows 3 12 0 kg
0 kg
0 kg
0 kg
0 kg
DAN 3
Čučanj 1 1 0 kg
Čučanj 1 3 0 kg
Čučanj 1 3 0 kg
Čučanj 1 3 0 kg
0 kg
0 kg
0 kg
0 kg
DAN 5
Deadlift 1 1 0 kg
Deadlift 1 3 0 kg
Deadlift 1 3 0 kg
Deadlift 1 3 0 kg
0 kg
0 kg
0 kg
0 kg
0 kg
0 kg
Tjedan 9
DAN 1
Čučanj 1 1 0 kg
Deadlift 1 1 0 kg
DAN 3
Čučanj 1 1 0 kg
Deadlift 1 1 0 kg
DAN 6
TESTIRANJE MAKSIMUMA
TESTIRANJE MAKSIMUMA
olja unesti masu i broj ponavljanja nekih serija koje ste
dnje vrijeme, a da su bile izazovne. Ukoliko ste početnik
i, zagrijte se i odradite jednu relativno tešku seriju ovih
opunite tablicu. Kilaže vježbi s bučica unosite kao zbroj
je bučice (npr. kosi bench s bučicama). Ukoliko radite
dodatnim opterećenjem poput zgibova, unosite svoju
tjelesnu masu + masu dodatnog opterećenja.
Broj ponavljanja 1RM (kg)

8 75
5 95
4 135
12 55
10 80
8 50
0 0
0 0
nog pokušaja s obzirom na odabrane rezultate

bir broja ponavljanja bi trebao biti što niži
a smanjite unešenu masu za 5%
a" uneste kilažu s kojom ste radili određenu seriju
RPE Donja preporučena kilaža Gornja preporučena kilaža %1RM

6 50 52.5 0.00
7 50 55 0.00
8 52.5 55 0.00
6 65 70 0.00
7 67.5 72.5 0.00
8 70 75 0.00
6 35 37.5 0.00
7 35 37.5 0.00
8 37.5 40 0.00
8 x x x
8 x x x

6 50 55 0.00
7 52.5 55 0.00
8 52.5 57.5 0.00
6 47.5 52.5 0.00
7 52.5 55 0.00
8 55 57.5 0.00
6 72.5 77.5 0.00
7 75 80 0.00
8 77.5 85 0.00
8 x x x
8 x x x
0 -140
8 47.5 50 0.00
8 x x x
8 x x x

6 90 97.5 0.00
7 95 102.5 0.00
8 97.5 105 0.00
5 30 32.5 0.00
6 30 32.5 0.00
7 32.5 35 0.00
6 0 0 #DIV/0!
7 0 0 #DIV/0!
8 0 0 #DIV/0!
8 x x x
6 50 52.5 0.00
7 50 55 0.00
8 52.5 55 0.00
6 65 70 0.00
7 67.5 72.5 0.00
8 70 75 0.00
6 35 37.5 0.00
7 35 37.5 0.00
8 37.5 40 0.00
8 x x x
8 x x x

6 50 55 0.00
7 52.5 55 0.00
8 52.5 57.5 0.00
6 47.5 52.5 0.00
7 52.5 55 0.00
8 55 57.5 0.00
6 72.5 77.5 0.00
7 75 80 0.00
8 77.5 85 0.00
8 x x x
8 x x x
0 -140
8 47.5 50 0.00
8 x x x
8 x x x

6 90 97.5 0.00
7 95 102.5 0.00
8 97.5 105 0.00
5 30 32.5 0.00
6 30 32.5 0.00
7 32.5 35 0.00
6 0 0 #DIV/0!
7 0 0 #DIV/0!
8 0 0 #DIV/0!
8 x x x

6 50 52.5 0.00
7 50 55 0.00
8 52.5 55 0.00
6 65 70 0.00
7 67.5 72.5 0.00
8 70 75 0.00
6 35 37.5 0.00
7 35 37.5 0.00
8 37.5 40 0.00
9 x x x
9 x x x

6 50 55 0.00
7 52.5 55 0.00
8 52.5 57.5 0.00
6 47.5 52.5 0.00
7 52.5 55 0.00
8 55 57.5 0.00
6 72.5 77.5 0.00
7 75 80 0.00
8 77.5 85 0.00
9 x x x
9 x x x
0 -140
8 47.5 50 0.00
9 x x x
9 x x x

6 90 97.5 0.00
7 95 102.5 0.00
8 97.5 105 0.00
5 30 32.5 0.00
6 30 32.5 0.00
7 32.5 35 0.00
6 0 0 #DIV/0!
7 0 0 #DIV/0!
8 0 0 #DIV/0!
8 x x x

6 50 52.5 0.00
7 50 55 0.00
8 52.5 55 0.00
6 65 70 0.00
7 67.5 72.5 0.00
8 70 75 0.00
6 35 37.5 0.00
7 35 37.5 0.00
8 37.5 40 0.00
9 x x x
9 x x x

6 50 55 0.00
7 52.5 55 0.00
8 52.5 57.5 0.00
6 47.5 52.5 0.00
7 52.5 55 0.00
8 55 57.5 0.00
6 72.5 77.5 0.00
7 75 80 0.00
8 77.5 85 0.00
9 x x x
9 x x x
0 -140
8 47.5 50 0.00
9 x x x
9 x x x

6 90 97.5 0.00
7 95 102.5 0.00
8 97.5 105 0.00
5 30 32.5 0.00
6 30 32.5 0.00
7 32.5 35 0.00
6 0 0 #DIV/0!
7 0 0 #DIV/0!
8 0 0 #DIV/0!
9 x x x
6 50 52.5 0.00
7 50 55 0.00
8 52.5 55 0.00
6 65 70 0.00
7 67.5 72.5 0.00
8 70 75 0.00
6 35 37.5 0.00
7 35 37.5 0.00
8 37.5 40 0.00
9 x x x
9 x x x

6 50 55 0.00
7 52.5 55 0.00
8 52.5 57.5 0.00
6 47.5 52.5 0.00
7 52.5 55 0.00
8 55 57.5 0.00
6 72.5 77.5 0.00
7 75 80 0.00
8 77.5 85 0.00
9 x x x
9 x x x
0 -140
8 47.5 50 0.00
9 x x x
9 x x x
6 90 97.5 0.00
7 95 102.5 0.00
8 97.5 105 0.00
5 30 32.5 0.00
6 30 32.5 0.00
7 32.5 35 0.00
6 0 0 #DIV/0!
7 0 0 #DIV/0!
8 0 0 #DIV/0!
9 x x x

6 50 52.5 0.00
7 50 55 0.00
8 52.5 55 0.00
6 65 70 0.00
7 67.5 72.5 0.00
8 70 75 0.00
6 35 37.5 0.00
7 35 37.5 0.00
8 37.5 40 0.00
8 x x x
8 x x x

6 50 55 0.00
7 52.5 55 0.00
6 47.5 52.5 0.00
7 52.5 55 0.00
6 72.5 77.5 0.00
7 75 80 0.00
8 77.5 85 0.00
8 x x x
8 x x x
0 -140
8 47.5 50 0.00
8 x x x
8 x x x

6 90 97.5 0.00
7 95 102.5 0.00
5 30 32.5 0.00
6 30 32.5 0.00
6 0 0 #DIV/0!
7 0 0 #DIV/0!
8 x x x

8 82.5 87.5 0.00
7 72.5 77.5 0.00
8 75 82.5 0.00
9 77.5 82.5 0.00
6 55 60 0.00
7 57.5 62.5 0.00
8 57.5 62.5 0.00
9 60 65 0.00
8 0 0 0.00

8 65 70 0.00
7 57.5 62.5 0.00
8 60 65 0.00
9 62.5 65 0.00
8 70 75 0.00
7 102.5 110 0.00

8 117.5 125 0.00
7 105 112.5 0.00
8 107.5 115 0.00
9 110 117.5 0.00
7 67.5 72.5 0.00
8 0 0 #DIV/0!

8 82.5 87.5 0.00
7 72.5 77.5 0.00
8 75 82.5 0.00
9 77.5 82.5 0.00
6 55 60 0.00
7 57.5 62.5 0.00
8 57.5 62.5 0.00
9 60 65 0.00
8 0 0 0.00
8 65 70 0.00
7 57.5 62.5 0.00
8 60 65 0.00
9 62.5 65 0.00
8 70 75 0.00
7 102.5 110 0.00

8 117.5 125 0.00
7 105 112.5 0.00
8 107.5 115 0.00
9 110 117.5 0.00
7 67.5 72.5 0.00
8 0 0 #DIV/0!

8 82.5 87.5 0.00
8 65 70 0.00
8 117.5 125 0.00

6 77.5 82.5 0.00
6 60 65 0.00
6 110 117.5 0.00
JE MAKSIMUMA
JE MAKSIMUMA
RM% RI% Relativni intenzitet broja ponavljanja
1 10 9 8 7 6 5 4
0.52 76 70 68 66 64 60 58
0.54 78 72 70 68 66 62 60
0.56 80 76 72 70 68 64 62
0.58 82 78 76 72 70 66 64
0.6 84 80 78 76 74 68 66
0.62 86 82 80 78 76 70 68
0.64 88 84 82 80 78 74 72
0.66 92 86 84 82 80 76 74
0.68 94 88 86 84 82 78 76
0.7 96 92 88 86 84 80 78
0.72 98 94 92 88 86 82 80
0.74 100 96 94 92 90 84 82
0.76 102 98 96 94 92 86 84
0.78 104 100 98 96 94 90 86
0.8 108 102 100 98 96 92 88
0.82 112 104 102 100 98 94 92
0.84 108 104 102 100 96 94
0.86 112 110 108 106 98 96
0.88 112 110 108 100 98
0.9 110 112 110 102 100
0.92 112 110 112 106 102
0.94 112 110 108 104
0.96 112 110 106
0.98 112 108
ni intenzitet broja ponavljanja RM% Bench Mrtvo Veslanje u Lat
3 2 1 1 Čučanj press dizanje pretklonu pulldown
56 54 52 0.52 40 50 70 27.5 42.5
58 56 54 0.54 40 52.5 72.5 30 42.5
60 58 56 0.56 42.5 52.5 75 30 45
62 60 58 0.58 42.5 55 77.5 32.5 47.5
64 62 60 0.6 45 57.5 80 32.5 47.5
68 64 62 0.62 47.5 60 82.5 35 50
70 68 64 0.64 47.5 60 87.5 35 50
72 70 68 0.66 50 62.5 90 37.5 52.5
74 72 70 0.68 50 65 92.5 37.5 55
76 74 72 0.7 52.5 67.5 95 37.5 55
78 76 74 0.72 55 67.5 97.5 40 57.5
80 78 76 0.74 55 70 100 40 60
82 80 78 0.76 57.5 72.5 102.5 42.5 60
84 82 80 0.78 57.5 75 105 42.5 62.5
86 84 82 0.8 60 75 107.5 45 65
88 86 84 0.82 62.5 77.5 110 45 65
90 88 86 0.84 62.5 80 112.5 45 67.5
94 90 88 0.86 65 82.5 115 47.5 70
96 92 90 0.88 65 82.5 120 47.5 70
98 94 92 0.9 67.5 85 122.5 50 72.5
100 96 94 0.92 70 87.5 125 50 72.5
102 98 96 0.94 70 90 127.5 52.5 75
104 100 98 0.96 72.5 90 130 52.5 77.5
106 102 100 0.98 72.5 92.5 132.5 55 77.5
Overhead Bugarski Machine
press čučanj rows
25 0 0
27.5 0 0
27.5 0 0
30 0 0
30 0 0
30 0 0
32.5 0 0
32.5 0 0
35 0 0
35 0 0
35 0 0
37.5 0 0
37.5 0 0
40 0 0
40 0 0
40 0 0
42.5 0 0
42.5 0 0
45 0 0
45 0 0
45 0 0
47.5 0 0
47.5 0 0
50 0 0

Intermediate 1.0 Ebvetm

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Intermediate 1.0 Ebvetm

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U donja polja unesti masu i broj pona

radili u zadnje vrijeme, a da su bile iza

Izračun Masa (kg)

Procjena vašeg trenutnog maksimalnog pokušaja s obzirom na

Cardio 20 minuta na biciklu/lagano trčanje, otkucaji srca 120 -140

Cardio 23 minute na biciklu/lagano trčanje, otkucaji srca 120 -140

Cardio 26 minuta na biciklu/lagano trčanje, otkucaji srca 120 -140

Cardio 26 minuta na biciklu/lagano trčanje, otkucaji srca 120 -140

Cardio 30 minuta na biciklu/lagano trčanje, otkucaji srca 120 -140

Cardio 20 minuta na biciklu/lagano trčanje, otkucaji srca 120 -140

Broj ponavljanja 1RM (kg)

nog pokušaja s obzirom na odabrane rezultate

RPE Donja preporučena kilaža Gornja preporučena kilaža %1RM

RPE Donja preporučena kilaža Gornja preporučena kilaža %1RM

RPE Donja preporučena kilaža Gornja preporučena kilaža %1RM

RPE Donja preporučena kilaža Gornja preporučena kilaža %1RM

RPE Donja preporučena kilaža Gornja preporučena kilaža %1RM

RPE Donja preporučena kilaža Gornja preporučena kilaža %1RM

RPE Donja preporučena kilaža Gornja preporučena kilaža %1RM

RPE Donja preporučena kilaža Gornja preporučena kilaža %1RM

RPE Donja preporučena kilaža Gornja preporučena kilaža %1RM

RPE Donja preporučena kilaža Gornja preporučena kilaža %1RM

RPE Donja preporučena kilaža Gornja preporučena kilaža %1RM

RPE Donja preporučena kilaža Gornja preporučena kilaža %1RM

RPE Donja preporučena kilaža Gornja preporučena kilaža %1RM

RPE Donja preporučena kilaža Gornja preporučena kilaža %1RM

RPE Donja preporučena kilaža Gornja preporučena kilaža %1RM

RPE Donja preporučena kilaža Gornja preporučena kilaža %1RM

RPE Donja preporučena kilaža Gornja preporučena kilaža %1RM

RPE Donja preporučena kilaža Gornja preporučena kilaža %1RM

RPE Donja preporučena kilaža Gornja preporučena kilaža %1RM

RPE Donja preporučena kilaža Gornja preporučena kilaža %1RM

RPE Donja preporučena kilaža Gornja preporučena kilaža %1RM

RPE Donja preporučena kilaža Gornja preporučena kilaža %1RM

RPE Donja preporučena kilaža Gornja preporučena kilaža %1RM

RPE Donja preporučena kilaža Gornja preporučena kilaža %1RM

RPE Donja preporučena kilaža Gornja preporučena kilaža %1RM

RPE Donja preporučena kilaža Gornja preporučena kilaža %1RM

RPE Donja preporučena kilaža Gornja preporučena kilaža %1RM

RPE Donja preporučena kilaža Gornja preporučena kilaža %1RM

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