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  • Impins Cu Bara Pe Orizontal: Ziua 1

    Diunggah oleh

    Alexandru Balan
    13 tayangan8 halaman
    The document outlines a 4 day workout program targeting different muscle groups each day. Day 1 focuses on exercises like barbell presses, pullups, and dumbbell presses. Day 2 includes crunches, leg raises, and 60 minutes of cardio. Day 3 repeats similar exercises to day 1. Day 4 features exercises like dumbbell flys, triceps extensions, and dumbbell presses. Each workout includes 4 sets of 15 repetitions for each exercise.

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    The document outlines a 4 day workout program targeting different muscle groups each day. Day 1 focuses on exercises like barbell presses, pullups, and dumbbell presses. Day 2 includes crunches, leg raises, and 60 minutes of cardio. Day 3 repeats similar exercises to day 1. Day 4 features exercises like dumbbell flys, triceps extensions, and dumbbell presses. Each workout includes 4 sets of 15 repetitions for each exercise.

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    © All Rights Reserved
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    13 tayangan8 halaman

    Impins Cu Bara Pe Orizontal: Ziua 1

    Diunggah oleh

    Alexandru Balan
    The document outlines a 4 day workout program targeting different muscle groups each day. Day 1 focuses on exercises like barbell presses, pullups, and dumbbell presses. Day 2 includes crunches, leg raises, and 60 minutes of cardio. Day 3 repeats similar exercises to day 1. Day 4 features exercises like dumbbell flys, triceps extensions, and dumbbell presses. Each workout includes 4 sets of 15 repetitions for each exercise.

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    © All Rights Reserved
    Unduh sebagai XLSX, PDF, TXT atau baca online dari Scribd
    Tandai sebagai konten tidak pantas
    dari 8

    ZIUA 1

    IMPINS CU BARA PE ORIZONTAL


    Muschi: Pectorali
    Serii 4 Repetari 15

    TRACTIUNI CU PRIZA LARGA LA HELCOMETRU


    Muschi: Dorsali
    Serii 4 Repetari 15

    IMPINS CU GANTERE
    Muschi: Umeri
    Serii 4 Repetari 15
    ZIUA 1

    EXTENSIA BRATELOR DIN CULCAT CU BARA


    Muschi: Triceps
    Serii 4 Repetari 15

    FLEXII CU BARA DIN PICIOARE


    Muschi: Biceps
    Serii 4 Repetari 15

    CRUNCH
    Muschi: Abdomen
    Serii 4 Repetari 15-30
    ZIUA 2

    CRUNCH
    Muschi: Abdomen
    Serii 4 Repetari 15-30

    RIDICARI DE PICIOARE DIN CULCAT DORSAL


    Muschi: Abdomen
    Serii 4 Repetari 15
    ZIUA 2

    BANDA,BICICLETA, STEP
    Muschi: cardio
    60 minute

    RIDICARI DE TRUNCHI
    Muschi: Abdomen
    Serii 4 Repetari 15-30
    ZIUA 3

    IMPINS CU BARA PE INCLINAT


    Muschi: Pectorali
    Serii 4 Repetari 15

    TRACTIUNI CU PRIZA LARGA LA HELCOMETRU


    Muschi: Dorsali
    Serii 4 Repetari 15

    RIDICARI LATERALE CU GANTERE


    Muschi: Umeri
    Serii 4 Repetari 15
    ZIUA 3

    EXTENSIA BRATELOR LA SCRIPETE


    Muschi: Triceps
    Serii 4 Repetari 15

    FLEXII ALTERNATIVE CU GANTERE


    Muschi: Biceps
    Serii 4 Repetari 15

    RIDICARI DE PICIOARE DIN CULCAT DORSAL


    Muschi: Abdomen
    Serii 4 Repetari 15
    ZIUA 4

    FLUTURARI CU GANTERE PE ORIZONTAL


    Muschi: Pectorali
    Serii 4 Repetari 15

    EXTENSIA BRATELOR CU GANTERA DEASUPRA CAPULUI


    Muschi: Triceps
    Serii 4 Repetari 15

    IMPINS CU GANTERE
    Muschi: Umeri
    Serii 4 Repetari 15
    ZIUA 4

    RAMAT LA APARAT CU PRIZA INGUSTA


    Muschi: Dorsali
    Serii 4 Repetari 15

    FLEXII CONCENTRATE PE UN BRAT


    Muschi: Biceps
    Serii 4 Repetari 15

    RIDICARI DE TRUNCHI
    Muschi: Abdomen
    Serii 4 Repetari 15-30

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