2017/18

Sobota, 28. 4.

GYM - 1:25 h

Hipertrofija - kvadri, push, triceps

Tek 4 min

Quad dominant squat 12/20/18/14x15 kg

Triceps pulldowns cable 15/12x36, 14x32, drop set

Front squat 3x8x60

Close grip bench press 12/10x55, 10x50

Landmine overhead press 12/12/10x50

DB fly (normal/inclined/inclined+supinated) 15/15/12x10

Triceps extensions DB 12x10, 9x10, 11x7.5
& triceps pulldowns red band 3x20

Toes-to-bars 3x5
& crunches 3x15

Cardio tek+hitra hoja 10 min

Ponedeljek, 30. 4.

GYM - 1:10 h

Hipertrofija - zadnja loža, pull, biceps

Seated hamstring curls 17x13 kg, 13/14x14 kg

Machine chest supported rowing 20x45.5, 15/13x54.5

Reverse fly na pec decku 15/13/12x41

Biceps ledvička naprava 14/12/10x27.5

Romanian deadlift (hexbar) 3x10x84

Lying inclined bench DB row 3x12x20

Biceps hammer curls (hold) 14/11x12.5, 14x10

Pullups 7/5/4

Deadbug z elastiko v rokah 3x10 + crunches 3x15


After gym: low intensity cardio - hoja 47 min

Torek, 1. 5.

GYM - 1:15 min

Hipertrofija - kvadri, push, triceps

Kolo par minut

Front squat 3x8x70

Close grip bench press 13/8x60, 12x50

Split squat (front rack position) 8/10/12x50 each

DB fly (normal/inclined/inclined+supinated) 15/12x12.5, 13x10

Triceps extensions DB 17/12/10x10

Landmine overhead press 10/9x55, 11x50 each

Quad dominant squat 18/17/14x12.5

Triceps pulldowns cable 20/18/15x36

Core stir the pot 3x

Sreda, 2. 5.

GYM - 1:20 h

Hipertrofija - zadnja loža, pull, biceps

Kolo 5 min

Seated hamstring curls 17/13/15x12

Cable row single arm 15x22, 12x22, 12x18

Romanian deadlift (hexbar) 3x10x54

Pullups 8/6/6

Lying inclined bench DB row 3x12x17.5

Reverse hyper 4x15
& toes-to-bar 4x6

Hammer curls 17/14/10x12.5 + dropset

Deadbug z elastiko v rokah 3x10 + crunches 3x15

Hyperextensions 3x10

Reverse fly na pec decku 3x na easy

Cable curls (pronated + supinated) 13+10 / 11+8 / 11+10 x 27.5

Sobota, 5. 5.

ZUNAJ - 1:20 h
Štange (pullups, chinups, dips, pushups, knee raises)
Tek

Nedelja, 6. 5.

ZUNAJ - 50 min
Tek
Stopničke
Klanci

Sobota, 12. 5.

GYM - 1:30 h

Kolo ogrevanje 5 min

Cable row 15x54.5, 11x59, 11x54.5, drop set

Back squat 3x8x60

Lateral raises 3x z 2.5 kg

Close-grip bench press 15/12/12x50

Cardio finisher - porivanje sank + vlečenje za vrv par serij

Pallof press 6x

Hamstring curls yoga ball single leg 3x10 each

Overhead triceps extensions barbell 3x z 20kg
+Biceps preacher curls 3x z 7.5/10kg

Torek, 15. 5.

GYM - 1:15 h

Kolo, ogrevanje

Veslanje v predklonu 14/11x60, 15/13x50

Single leg deadlift landmine 10x40, 2x10x60

Hip thrust 3x5x130
& reverse hyper 3x20 bw

Bent-over reverse fly 3x s 5 kg
& biceps barbell curl 3x

Preacher curls 3x

Rowing na trx 3x15
& deadbug 3x?
& crunches 3x

Sreda, 16.5.

GYM - 1:05 h

Kolo ogrevanje

Back squat 3x3x90

Push press 3x3x65

Bulgarian split squat (DB front rack) 3x10x20kg + dropset with bodyweight

Inclined DB bench press 13/12/12x20

Kickback triceps extensions lying 18x5, 2x15x7.5
& overhead triceps extension DB 3x10x15

Deadbug 2x

Četrtek, 17. 5.

GYM - 1:25 h

Kolo 4 min

Deadlift 3x6x110

DB row 15/12/11x27.5 each

Hyperextensions 90° 3x12x15
& toes-to-bar 3x8

Preacher curls DB 20/20/12x10 + dropset easy

Lying hamstring curls 15/12/10x20, dropsets: 10x15, 10x10

Vertical pull lats 12/12/10x50

Facepull seated cable row 3x10x18

Neutral grip cable curls 3x + dropset easy

Sobota, 19.5.

GYM - 1:15 h

Kolo 3,5 min

Aktivacija
Hang power snatch 3x4x30
& overhead medicine ball throw 3x3 each side

Moč
Front squat s pavzo 7x70, 6x80, 3x90, 1x100
Close grip bench press 4x75, 6/6/5x70

Hipertrofija
Split squat (safety squat bar) 10/11/12x60 each (zadnja dropset: 12x BW, 12x BW partial ROM)
Triceps extensions DB 8x12.5, 15x10, 12x10 (zadnja dropset: 10x7.5, 10x5)
+chair dips 3x20
Lateral DB raises 3x15x5 (zadnja dropset 15x2.5, 15x1.25)
Core deadbug z 10kg 20/18/18

Dober trening

Sreda, 23. 5.

GYM - 40 min

Drop jump 3x4
& medicine ball throw (leže iz prsi) 3x4

Good morning 3x15x40
& DB inclined row 3x15x15

Neutral grip pullups 10/7/5
& frog hip thrust 3x25

Bent-over reverse fly 3x15x5
& preacher curls 20/18/16x7.5

Hamstring curls seated 3x

Sobota, 26. 5.

GYM - 1:05 h

Kolo 3 min

Drop jump 2x4 iz 20"
Power clean 3x3x50

Front squat 3x85, 2x3x90

Inclined DB bench press 10/9x25, 9x22.5

Triceps extensions DB 15/13/12x7.5
& inclined pushups 3x10

Step ups (controlled single leg squats) 3x5

Deadbug 3x20
& crunches 3x15

Torek, 29.5.

Basket na hard danes

GYM - 1:10 h

Kolo 3 min

Vertical pull (lat mach.) 16x41, 13/11/10x50

Hamstring seated curl 18x10, 15x12, 12x14 + dropset 3x8 easy

DB row 10/10/9x30 each

Preacher curls 13/12/11x10

Hipthrust (na petah, hamstring) 3x12x70

Romanian deadlift 3x12x40

Reverse fly DB na benchu 15/14/15x5

Reverse hyper 3x15

Hammer curls 20x12.5, 8x15, 10x12.5, (+dropsets: 8x10, 12x7.5, 16x5)

Core
Deadbug 2x18
Mcgill modified situp 3x10

Sreda, 29. 5.

ZUNAJ - 1:00 h
Tek
Hoja/tek v klanec
10-15 min sotpničke, koordinacija (22x)
Dips 3x10 + Knee raises 3x15
Chinups 3x8 + Leg raises 3x10


Petek, 1. 6.
GYM - 1:10 h

Cable row 15/15/13x41
&Facepull cable 3x12x13.5

Good morning s pini 3x8x50

Inclined barbell bench press 10/9x50, 12x40

Walking lunges with KB 4x6x16 each
& sled push (quads eccentric) 5x30 korakov 95 kg

DB fly 20x7.5, 2x15x12.5
& delts raises 3x z 2.5kg

Biceps front lying 20/18/16x7.5
& hammer curls 20/18/16x10

Triceps extension barbell 3x12x20