Vici

Mõtlesin just, et ehk annabki õhtusöögile lisada midagi või ehk on paremaid mooduseid lõunaajalise sheigi jaoks ” srcset=”/uploads/emoticons/smile@2x.png 2x” width=”20″ height=”20″>

Kala ei taha kohe kuidagi alla minna Olen üritanud teda igasuguste salatite ja pirukate sisse peita aga kasutult.. ” srcset=”/uploads/emoticons/biggrin@2x.png 2x” width=”20″ height=”20″>

Treeningkava kohta mõtlesin proovida seda:

Monday: Chest/Biceps

•4 sets of Incline Dumbbell Press, 8-10 reps

•3 sets of Bench Press, 8-10 reps

•3 sets of Incline Flies, 8-10 reps

•3 sets of Chest Dips until failure

•3 sets of Barbell Curls, 8-10 reps

•3 sets of Preacher Curls, 8-10 reps, then drop the weight to half, and push out another 8

Tuesday: Legs/Calves•

4 sets of Squats 8-10 reps

•3 sets of Lunges 8-10 reps

•3 sets of Leg Press 8-10 reps

•3 sets of Leg Extensions till failure

•3 sets of Leg Curls 8-10 reps

Calves are self explanatory, just use some of the machines till failure, a lot of reps, feel the burn.

Wednesday: Back•

3 sets of Lat Pulldowns 8-10 reps

•4 sets of Deadlifts 8-10 reps

•3 sets of Bent Over Rows 8-10 reps

•3 sets of Dumbell Rows 8-10 reps

•3 sets of Hyperextensions 8-10 reps

Thursday: Shoulders/Triceps•

4 sets of Shoulder Press, alternate with Barbell & Dumbell every week 8-10 reps

•3 sets of Upright Rows supersetted with Lateral Raises 8-10 reps

•3 sets of front raises 8-10 reps

•3 sets of Lying Rear Delt Raises 8-10 reps

•3 sets of Close-Grip Bench Press 8-10 reps

•4 sets of Pulldowns 8-10 reps

•3 sets of Skullcrushers 8-10 reps

Saturday: Full Body•

3 sets of Deadlifts 8-10 reps

•3 sets of Squats 8-10 reps

•3 sets of Clean and Jerk 8-10 reps

•3 sets of Weighted Pull ups 8-10 reps