PROGRAM TRENINGA (4x sedmično)

Ponedjeljak - Prsa, prednje, srednje rame

PRSA - 1. vježba : Kosi bench press 5 serija, 3 radne serije 8-12x (2 serije 12-15x zagrijavanja)
http://www.bodybuilding.com/exercises/detail/view/name/barbell-incline-bench-press-medium-
grip
2: Ravni potisak bućicama 4 serije 8-12x
http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-bench-press
3: Hammer mašina (za prsa) 4 serije 8-12x
http://www.bodybuilding.com/exercises/detail/view/name/machine-bench-press
4: Koso razvlačenje bućicama 3 serije 12-15x
http://www.bodybuilding.com/exercises/detail/view/name/incline-dumbbell-flyes

RAMENA - 1: potisak na Smith mašini 3 radne serije 8-12x, 2 serije zagrijavanja 12-15x
http://www.bodybuilding.com/exercises/detail/view/name/barbell-shoulder-press
2: letenje (stojeći) 3 serije 8-12x
http://www.bodybuilding.com/exercises/detail/view/name/power-partials

Utorak – Leđa, trapez, zadnje rame

LEĐA 1: Povlačenje na lat mašini (prednje) - 3 radne serije 8-12x, 2x zagrijavanja 12-15x
http://www.bodybuilding.com/exercises/detail/view/name/wide-grip-lat-pulldown
2: Veslanje sa olimpijskom šipkom 4 serije, 8-12x
http://www.bodybuilding.com/exercises/detail/view/name/bent-over-barbell-row
3: Usko veslanje na donjem koturu na lat mašini 4 serije 8-12x
http://www.bodybuilding.com/exercises/detail/view/name/elevated-cable-rows
4: Povlačenje na lat mašini (prednje) sa uskom V (malom) šipkom 4 serije 8-12x
http://www.bodybuilding.com/exercises/detail/view/name/v-bar-pulldown

Trapez – “Shrugs” (slijeganje ramenima, ovdje samo podizati ramena, tj. trapez, nema nikakvog
uvrtanja) http://www.bodybuilding.com/exercises/detail/view/name/barbell-shrug

2: letenje u pretklonu (zadnje rame) 3 serije 10-15x (koristiti lakšu težinu)

http://www.bodybuilding.com/exercises/detail/view/name/seated-bent-over-rear-delt-raise
Srijeda - Odmor

Četvrtak – Noge, stomak

KVADRICEPS - 1: Čučanj 4 radne serije 12-15x, 1 serija zagrijavanja 15-20x

http://www.bodybuilding.com/exercises/detail/view/name/barbell-squat
2: Nožna presa 4 radne serije 12-15x
http://www.bodybuilding.com/exercises/detail/view/name/leg-press
3: Nožna ekstenzija 4 radne serije 12-15x
http://www.bodybuilding.com/exercises/detail/view/name/leg-extensions
* prije čučnja odraditi 2 serije nožne ekstenzije (šuta) 20x kao zagrijavanje i obavezno dobro
zagrijati koljena
LOŽA - 1: Rumunjsko mrtvo dizanje (sa ispruženim nogama) 3 radne serije 8-12x i 1 serija
zagrijavanja 12-15x http://www.bodybuilding.com/exercises/detail/view/name/romanian-deadlift
2: Nožni pregib (sjedeći) 4 serije 12-15x
http://www.bodybuilding.com/exercises/detail/view/name/seated-leg-curl

STOMAK - superset : ležeći pregibi (20-25x)

http://www.bodybuilding.com/exercises/detail/view/name/34-sit-up + podizanje koljena na
vratilu (20x) http://www.bodybuilding.com/exercises/detail/view/name/hanging-leg-raise

Petak – Ruke, listovi

BICEPS - 1: Široki stojeći pregib sa Z šipkom 3 radne serije 8-12x, 2 serije zagrijavanja 12-15x
http://www.bodybuilding.com/exercises/detail/view/name/wide-grip-standing-barbell-curl
2: Uski pregib na Scottovoj klupi 4 serije 8-12x
http://www.bodybuilding.com/exercises/detail/view/name/preacher-curl
3. Hammer pregib (stojeći) 3 serije 8-12x
http://www.bodybuilding.com/exercises/detail/view/name/hammer-curls
TRICEPS - 1: Potisak sa čela Z šipkom 4 radne serije 8-12x , 1 serija zagrijavanja 12-15x
http://www.bodybuilding.com/exercises/detail/view/name/ez-bar-skullcrusher
2: Potisak bućicom jednom rukom iza glave 4 serije 8-12x
http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-one-arm-triceps-extension
3: Potisak na lat-mašini 3 serije 10-15x
http://www.bodybuilding.com/exercises/detail/view/name/triceps-pushdown
* obavezno uraditi 2 serije 15-20x potiska na lat mašini prije prve vježbe za triceps kako bi
dobro zagrijao laktove

LISTOVI – Sjedeće podizanje na prste 4 serije, 20-25x

http://www.bodybuilding.com/exercises/detail/view/name/seated-calf-raise
ALTERNATIVNE VJEŽBE :

PRSA - Kosi potisak bućicama, http://www.bodybuilding.com/exercises/detail/view/name/incline-

dumbbell-press
ravni bench press sa šipkom, http://www.bodybuilding.com/exercises/detail/view/name/barbell-incline-
bench-press-medium-grip
razboj, http://www.bodybuilding.com/exercises/detail/view/name/dips-chest-version
razvlačenje na kablovima http://www.bodybuilding.com/exercises/detail/view/name/cable-crossover
pullover http://www.bodybuilding.com/exercises/detail/view/name/straight-arm-dumbbell-pullover
razvlačenje na kablovima (klupa) http://www.bodybuilding.com/exercises/detail/view/name/incline-
cable-flye
razvlačenje na kablovima (odozdo) http://www.bodybuilding.com/exercises/detail/view/name/low-
cable-crossover
ravno razvlačenje bućicama http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-flyes

LEĐA - vratilo, http://www.bodybuilding.com/exercises/detail/view/name/pullups

veslanje usko sa V šipkom (na jednoj strani tegovi-olimpijska šipka),
http://www.bodybuilding.com/exercises/detail/view/name/t-bar-row-with-handle
motorka, http://www.bodybuilding.com/exercises/detail/view/name/one-arm-dumbbell-row
povlačenje sa uskom šipkom (V) na lat-mašini
http://www.bodybuilding.com/exercises/detail/view/name/v-bar-pulldown
povlačenje na latu iza vrata http://www.bodybuilding.com/exercises/detail/view/name/wide-grip-
pulldown-behind-the-neck
veslanje na donjem koturu široki hvat (isto kao sa onom uskom V šipkom, ali sad uzimaš običnu šipku i
hvataš široko) – Nema linka
veslanje sa bućicama na kosoj klupi,
http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-incline-row
mrtvo dizanje http://www.bodybuilding.com/exercises/detail/view/name/barbell-deadlift
hiperekstenzija http://www.bodybuilding.com/exercises/detail/view/name/hyperextensions-back-
extensions

NOGE (kvadriceps)– mijenjati položaj nogu na presi (usko, normalno, široko), čučanj uski i normalni
iskorak sa bućicama http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-lunges
hack čučanj (ako postoji sprava) http://www.bodybuilding.com/exercises/detail/view/name/hack-squat
Loža – ležeći pregib http://www.bodybuilding.com/exercises/detail/view/name/lying-leg-curls

RAMENA - sjedeći potisak sa bućicama

http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-shoulder-press
 letenje jednom rukom na kablovima (D-šipka iza leđa),
http://www.bodybuilding.com/exercises/detail/view/name/front-cable-raise (raditi kao na ovom linku,
ali ruka ide u stranu i ruka je iza leđa, tako da se pogađa srednje rame. Ovu vježbu prikazanu kao na
linku, raditi za prednje rame)
obrnuto letenje na kablovima za zadnje rame (desnom rukom hvataš lijevi kabal i obrnuto)
http://www.bodybuilding.com/exercises/detail/view/name/cable-rear-delt-fly
letenje jednom bućicom http://www.bodybuilding.com/exercises/detail/view/name/one-arm-side-
laterals
potisak na mašini http://www.bodybuilding.com/exercises/detail/view/name/leverage-shoulder-press
prednje podizanje bućica http://www.bodybuilding.com/exercises/detail/view/name/front-dumbbell-
raise

Podizanje šipke ka vratu (koristiti Z šipku umjesto traka)

http://www.bodybuilding.com/exercises/detail/view/name/upright-row-with-bands
* trapez trenirati ili nakon leđa ili ramena

RUKE - Triceps - uski bench press na smith mašini,

http://www.bodybuilding.com/exercises/detail/view/name/close-grip-barbell-bench-press
kickback sa bućicom http://www.bodybuilding.com/exercises/detail/view/name/tricep-dumbbell-
kickback
potisak užetom na kablovima http://www.bodybuilding.com/exercises/detail/view/name/triceps-
pushdown-rope-attachment
potisak V šipkom na kablovima
http://www.bodybuilding.com/exercises/detail/view/name/triceps-pushdown-v-bar-attachment
Uski bench sa EZ šipkom http://www.bodybuilding.com/exercises/detail/view/name/close-grip-
ez-bar-press
Potisak užetom iznad glave http://www.bodybuilding.com/exercises/detail/view/name/cable-
rope-overhead-triceps-extension
“Skullcrusher” stojeći http://www.bodybuilding.com/exercises/detail/view/name/standing-
overhead-barbell-triceps-extension
Razboj http://www.bodybuilding.com/exercises/detail/view/name/dips-triceps-version

Biceps - uski hvat stojeći sa Z šipkom,

http://www.bodybuilding.com/exercises/detail/view/name/close-grip-ez-bar-curl
pregib sa bućicom na Scottovoj klupi,
http://www.bodybuilding.com/exercises/detail/view/name/one-arm-dumbbell-preacher-curl
pregib sa koljena sjedeći (koncentracioni pregib )
http://www.bodybuilding.com/exercises/detail/view/name/concentration-curls
Čekić na kosoj klupi http://www.bodybuilding.com/exercises/detail/view/name/incline-hammer-
curls
Pregib na obrnutoj strain Scottove klupe
http://www.bodybuilding.com/exercises/detail/view/name/spider-curl
Pregib na kablovima (dupli biceps)
http://www.bodybuilding.com/exercises/detail/view/name/overhead-cable-curl
Pregib bućicama sjedeći na kosoj ili ravnoj klupi
http://www.bodybuilding.com/exercises/detail/view/name/flexor-incline-dumbbell-curls
Pregib na kosoj klupi http://www.bodybuilding.com/exercises/detail/view/name/alternate-
incline-dumbbell-curl
Pregib bućicama stojeći http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-
alternate-bicep-curl
Pregib jednom rukom na kablovima
http://www.bodybuilding.com/exercises/detail/view/name/standing-one-arm-cable-curl

STOMAK - superset : pregib na kablovima sa užetom iznad glave 3 serije 20-25x

http://www.bodybuilding.com/exercises/detail/view/name/rope-crunch + podizanje nogu na
ravnoj klupi 3 serije 20-25x http://www.bodybuilding.com/exercises/detail/view/name/seated-
flat-bench-leg-pull-in