Antrenament arnold

PIEPT

1. Impins din culcat cu haltera – 5 serii, 6 – 10 rep.2. Impins declinat cu haltera – 5 serii, 6 – 10 rep.3. Impins inclinat cu haltera – 6 serii, 6 – 10 rep.4. Incrucisarea bratelor la cabluri – 6 serii, 10 – 12 rep.5. Flotari – 5 serii – pana la epuizare6. Fluturari cu ganterele – 5 serii, 10 – 12 rep.

SPATE

1. Tractiuni cu priza larga – 6 serii, pana la epuizare2. Ramat cu bara incarcata la un capat – 5 serii, 6 – 10 rep.3. Ramat cablu jos, cu un singur brat – 6 serii, 6 – 10 rep.4. Ramat cu haltera – 5 serii, 6 – 10 rep.5. Ramat cu gantera – 5 serii, 6 – 10 rep.6. Indreptari cu haltera – 6 serii, 6 – 10 rep.

Picioare

1. Genuflexiuni – 6 serii, 8 – 12 rep.2. Impins la presa – 6 serii, 8 – 12 rep.3. Flexii din culcat pe burta – 6 serii, 12 – 15 rep.4. Extensii – 6 serii, 12 – 15 rep.5. Fandari – 5 serii, 15 rep.6. Gambe la aparat din picioare – 10 serii (!), 10 rep.7. Gambe la aparat, din sezut – 5 serii, 15 rep.8. Gambe cu o gantera in mana, alternativ, 6 serii, 12 rep.

Brate

BICEPSI (sesiune de baza)1.Bicepsi cu haltera, din picioare – 6 serii, 6 – 10 repetari2. Flexii cu gantera, din asezat, alternativ stanga, dreapta – 6 serii, 6-10 repetari3. Flexii cu gantera, cu bratul sprijinit – 6 serii, pana la epuizare4. Flexii cu gantera, din picioare, cu un brat – 6 serii, 6-10 repetari

TRICEPSI1. Impins culcat cu priza ingusta – 6 serii, 6-10 repetari2. Extensii la helcometru, 6 serii, 6-10 repetari3. Extensii cu bara, din culcat – 6 serii, 6-10 repetari4. Extensii cu gantera, de la ceafa (cu un singur brat) – 6 serii, 6-10 repetari5. Flotari la paralele – 6 serii, 10 – 12 repetari

UMERI:1. Impins cu haltera din asezat fata – 6 serii, 6 – 10 repetari. Acelasi lucru cu haltera la ceafa.2. Ridicari laterale din asezat – 6 serii, 6 – 10 repetari

3. Ridicari laterale, aplecat la 90 de grade – 5 serii, 6 – 10 repetari4. Cabluri, ridicari laterale – 5 serii, 10 – 12 repetari

Antrenament Sergi Constance

Monday: Quads/Calves

Leg Extensions 5×20

Squats 4×15

Leg Press 4×15

Single Leg Extension 3×20

Seated Calf Raises 4×10

Standing Calf Raises 3×8-12

Tuesday: Chest/Triceps/Abs

Incline Bench Press 5×10-20

Incline Hammer Press 4×10-15

Dumbbell Fly’s 4×10

Decline Chest Press 4×8-12

Dips 3×10

Triceps Extension 3×10

Incline Skull Crushers 4×10

Wednesday: Back/Biceps

Lat Pulldown Wide Grip 4×10

Rows 4×10

One Arm Dumbbell Rows 3×10-15

Lat Pulldown Reverse Grip 3×10-15

Deadlifts 4×10

Hammer Curls 3×10-15

Preacher One Arm Dumbbell Curls 3×10-15

Thursday: Rest

Rest Day

Friday: Shoulders/Traps

Seated Dumbbell Shoulder Press 4×10-20

Seated Lateral Side Raises 4×10-20

Rear Delt Machine 4×10-20

Upright Row 4×10-20

Dumbbell Shrugs 4×10-20

Saturday: Hamstrings/Abs

Lying Leg Curls 4×15-20

Stiff Legged Deadlift 4×6-12

Hamstring One Leg Curls 4×10-20

Crunches 3×15

Hanging Leg Raises 3×20

Sunday: Rest

Recovery

Antrenamente Lazar Angelov

Monday: Chest

Flat Bench 4×8

Incline Bench 4×8

Decline Bench 4×8

Pullover 4×12

Hammer Press 3×12

Dips 3×12

Tuesday: Back/Traps

Bent Over Row 4×8

Deadlift 4×8

Pulldowns 4×12

Pull Ups 4×12

Cable Row 4×12

Shrugs 6×10

Wednesday: Delts/Abs

Military Press Behind The Neck 3×8

Machine Press 4×8

Lateral Raises 4 x 10

Weight Plate Front Raises 4×10

Front Raise 4×10

Reverse Pec Deck 4×10

Reverse Fly’s (on incline bench) 4×12

Weighted Sit Up 4x failure

Hanging Leg Raise- 4x failure

Side Bends 4x failure

Side Crunches 4x failure

Thursday: Rest

Recovery

Friday: Triceps/Biceps

Close Grip Bench Press 4×8

Pushdown 4×8

EZ Bar Skullcrusher 4×10

Cable Kickback 4×12

EZ Bar Curl 4×8

Wide Grip Curl 4×8

Hammer Curl 4×8(each hand)

Concentration Curl 4×12

Saturday: Legs/Abs

Squats 4×12

Leg Press

Leg Curls 4×16

Calf Machine Raises 4×20

Seated Calf Raises 4×20

Leg Press Calf Raises 4×20

Weighted Sit up 4x failure

Side Bends 4x failure

Barbell Twists 4x failure

Sunday: Rest

Recovery