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

5. Razvlačenje na kablovima http://www.bodybuilding.com/exercises/detail/view/name/cable-

crossover
6: Razvlačenje na kablovima (odozdo)
http://www.bodybuilding.com/exercises/detail/view/name/low-cable-crossover

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
3: sjedeći potisak sa bućicama
http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-shoulder-press
4. Potisak na masini

Utorak – Leđa, trapez, zadnje rame

hiperekstenzija http://www.bodybuilding.com/exercises/detail/view/name/hyperextensions-back-
extensions

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

mrtvo dizanje http://www.bodybuilding.com/exercises/detail/view/name/barbell-deadlift

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

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

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

iskorak sa bućicama http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-lunges

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

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

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

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

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

Biceps kablovi

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

potisak V šipkom na kablovima

http://www.bodybuilding.com/exercises/detail/view/name/triceps-pushdown-v-bar-attachment
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

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

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

NOGE (kvadriceps)– mijenjati položaj nogu na presi (usko, normalno, široko), čučanj uski i normalni

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

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)
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

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