Coming back stronger

Četrtek, 3. 8.

PULL
Straight arm cable pulldown (upright) 4x12 (5 sec eccentric)
& straight arm cable pulldown (bentover) 4xMax

Seated cable rowing nadprijem 4x10 (hold 2 sec) 45.5/41kg
& Chest supported rowing nevtralni prijem 4x10 (hold 2 sec)

Bent-over barbell rowing 4x10x50 (hold 2 sec)
Bent-over lateral raise 4x15x2.5kg (hold 2 sec)

Reverse grip cable curls 4x10 (5 sec eccentric)
& Cable biceps curls 4x Max (hold 2 sec)

Shrugs (4x10) 10x80, 3x10x90 (hold 2 sec)
& Rope upright row (hold 2 sec) 2x15x32, 2x12x36

Petek, 4. 8.

FULL BODY
Lower (low stress):
Front squat 4x5x70
Push (high stress):
Bench press 3x6x65
& DB fly 3x12x12.5
& DB bench press 3x25x7.5
Pull (medium stress):
Seated cable row 4x10 (hold 2 sec)
Straight arm pulldown 4x10 (eccentric 5 sec)
Ostalo:
Trebuh 3x20
& reverse hyper 3x15
& knee raises 3x12

Sobota, 5. 8.
Hribi namesto LOWER treninga

Nedelja, 6. 8.
Dopoldne: trening za trebuh na štangah
Zvečer: trening za roke na štangah in par vaj za noge

Ponedeljek, 7. 8.
FULL BODY
Lower (medium stress):
Romanian deadlift (5 sec eccentric) 4x10x70
Front squat (5 sec eccentric) 10x50, 10x55, 10x60, 8x65
Push (low stress):
Bench press 4x5x70
Pull (high stress):
Pullups 3x6 bw
& Inclined seal row DB 3x12x17.5
& bent-over lateral raises 3x25x2,5

Torek, 8. 8.
PUSH
DB bench press 2x10x27.5, 2x8x27.5 (5 sec eccentric)
& Pushups 4x10 (5 sec eccentric)

Lying DB triceps extension 3x10x10, 1x8x10 (5 sec eccentric)
& Bent-over triceps extension 1x15x5, 2x15x75, 1x12x7.5 (hold 2 sec)

DB shoulder press 4x10x20 (5 sec eccentric)
&DB lateral raises 2x12x5, 2x10x5

V-bar triceps pressdown 4x10 (hold 2 sec) 45,4
&Rope triceps pressdown 4x10 (partial range)

Incline DB press 8x20, 7x20, 2x8x17.5 (5 sec eccentric)
&Incline DB fly 2x8x12.5, 2x10x10 (hold 2 sec)
&Incline hex press 2x8x12.5, 2x8x10 (5 sec eccentric)

Sreda, 9. 8.

FULL BODY
Push (medium stress):
Military press (5sec eccentric) 3x8x40, 1x8x35
Close-grip bench press (5sec eccentric) 2x8x55, 2x8x50
Pull (low stress):
Pullups 1x6x+12.5, 2x5x+15, 1x5x+12.5
Lower (high stress):
Paused front squat 3x6x60
& split squat 3x12x16kg

Ostalo:
Biceps ez curl 14/12/10x15kg
Biceps curl partial ROM cable 14/12/10

Četrtek, 10. 8.

PULL

Seated cable rowing nadprijem 4x10 (hold 2 sec)
& Seated cable rowing neutral grip 4x10 (hold 2 sec)

Shrugs (hold 2 sec) 4x10x90
& Rope upright row (hold 2 sec) 4x15

Straight arm cable pulldown (upright) 4x10 (5 sec eccentric)
& straight arm cable pulldown (bentover) 4xMax

Bent-over barbell rowing 2x8x60, 1x10x55, 1x8x55 (hold 2 sec)
Bent-over lateral raise 2x15x2.5, 2x12x3.75 (hold 2 sec)

Reverse grip cable curls 4x10 (5 sec eccentric)
& biceps curls 4x max (hold and squezze 2 seconds)
& Cable biceps curls 4x Max (hold 2 sec)

Petek, 11. 8.

FULL BODY
Pull (medium stress):
Seated cable row (hold 2 sec) 4x10
Straight arm pulldown (5 sec eccentric) 4x10
Push (high stress):
Bench press 3x6x70
& DB fly 3x12x12.5
& DB bench press 1x25x7.5, 2x25x10
Lower (low stress):
Paused front squat (4x5) 5x65, 5x70, 5x67.5, 5x65
Ostalo:
Biceps curl ez 3x
& cable biceps 3x

Sobota, 12. 8.

Biceps ez curl 3x
& triceps cable pulldown 3x15

Skull crushers triceps 3x12
Biceps rope cable 3x15

Leg extensions 2x
& quads cable

Hexbar floor press 3x6x64

Preacher curls 3x30x7.5
Hammer curls 3x15x10

Cable biceps 2x
Hammer barbell curls 2x


Končal program, naslednji teden active recovery, potem pa naprej verjetno isti program, ampak malo drugačne vaje. Pogrešal sem klasičen DL, hip thruste, več single limb vaj za lower, DB row, itd.

Ka pa je to za nek program? 8 vaj za biceps, ena za triceps pa ena za noge?

Ka pa je to za nek program? 8 vaj za biceps, ena za triceps pa ena za noge?

Tole je bil pa en trening s prijateljem, da smo malo še za pištole naredili
Je pa to klasičen trening program, vsak ponedeljek prsa, po 2x na teden trening za biceps/triceps in 1 serija leg extensionov na teden.

Da malo osvežim. Po končanem programu Thibadeua (4 tedne) sem imel tabor oz. priprave, kjer sem jaz bolj malo treniral. 3x lažji tek, 1x plavanje do blejskega otočka ipd. Ponedeljek štartamo naprej, volja check, motivacija check

Ponedeljek, 21. 8.

FULL BODY
Lower unilateral(medium stress):
Single leg deadlift 3x10x35 (5 sec eccentric)
Bulgariant squat 3x10x20 (5 sec eccentric)
Push (low stress):
Bench press 5x65, 2x5x67.5, 5x70
Pull (high stress):
Pullups 3x6 bw
& Inclined seal row DB 2x12x17.5, 1x12x15
& bent-over lateral raises 3x25x2,5
Lower bilateral (medium stress)
Paused front squat (5 sec eccentric) 4x8x50
Core:
Crunches 3x25x10kg
Leg raises 3x12