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Back/Biceps Workout

Bent Over Two-Dumbbell Row

2 sets of 10-12 reps, 1 set to failure60-90 sec rest

Standing Barbell Curl

2 sets of 10-12 reps, 1 set to failure60-90 sec rest

Dumbbell Alternate Bicep Curl

2 sets of 10-12 reps, 1 set to failure


Printable Page PDF Document

Cardio

Elliptical Trainer or Exercise Bike

See intervals below


Intervals:

Minutes 1-2: Level One (Easy resistance) Minutes 3-5: Level Two (Moderate resistance) Minutes 6-9: Level Three (Difficult resistance) Minutes 10-11: Level Two Minutes 12-15: Level Three Minutes 16-17: Level Two Minutes 18-21: Level Three Minutes 22-24: Level Two Minutes 25-26: Level One

PONEDELJAK

Chest/Shoulders/Triceps Workout

Bench Press

2 sets of 10-12 reps, 1 set to failure60-90 sec rest

Incline Flyes

2 sets of 10-12 reps, 1 set to failure60-90 sec rest

Seated Dumbbell Press

2 sets of 10-12 reps, 1 set to failure60-90 sec rest

Dumbbell Side Laterals

2 sets of 10-12 reps, 1 set to failure60-90 sec rest

Triceps Extension

2 sets of 10-12 reps, 1 set to failure60-90 sec rest

Bench Dips

2 sets of 10-12 reps, 1 set to failure

UTORAK

Cardio

Elliptical Trainer or Exercise Bike

See intervals below


Intervals:

Minutes 1-2: Level One (Easy resistance) Minutes 3-5: Level Two (Moderate resistance) Minutes 6-9: Level Three (Difficult resistance) Minutes 10-11: Level Two Minutes 12-15: Level Three Minutes 16-17: Level Two Minutes 18-21: Level Three Minutes 22-24: Level Two Minutes 25-26: Level One

SREDA

Legs & Abs Workout

Squats

2 sets of 10-12 reps, 1 set to failure60-90 sec rest

Dumbbell Lunges

2 sets of 10-12 reps, 1 set to failure60-90 sec rest

Leg Curls

2 sets of 10-12 reps, 1 set to failure60-90 sec rest

Seated Calf Raise

2 sets of 10-12 reps, 1 set to failure60-90 sec rest

Standing Calf Raises

2 sets of 10-12 reps, 1 set to failure60-90 sec rest

Crunches

2 sets of 10-12 reps, 1 set to failure60-90 sec rest

Reverse Crunch

2 sets of 10-12 reps, 1 set to failure60-90 sec rest

CETVRTAK

Back/Biceps Workout

Underhand Pull-Up

2 sets of 10-12 reps, 1 set to failure60-90 sec rest

Bent Over Dumbbell Row

2 sets of 10-12 reps, 1 set to failure60-90 sec rest

Concentration Curls

2 sets of 10-12 reps, 1 set to failure60-90 sec rest

Preacher Curls --- jednorucni

2 sets of 10-12 reps, 1 set to failure


Printable Page PDF Document

Cardio

Elliptical Trainer or Exercise Bike

See intervals below

PETAK

Cardio

Elliptical Trainer or Exercise Bike

See intervals below


Intervals:

Minutes 1-2: Level One (Easy resistance) Minutes 3-5: Level Two (Moderate resistance) Minutes 6-9: Level Three (Difficult resistance) Minutes 10-11: Level Two Minutes 12-15: Level Three Minutes 16-17: Level Two Minutes 18-21: Level Three Minutes 22-24: Level Two Minutes 25-26: Level One

SUBOTA