Scribd Logo
Upload

Welcome to Scribd!

  • Exercitii Culturism

    Uploaded by

    Cristian Cîmpeanu
    105 views2 pages
    The document outlines a 1 week training program that focuses on different muscle groups each day. Monday targets chest, triceps, and back. Tuesday focuses on back, biceps, and forearms. Thursday works shoulders, traps, and triceps. Friday targets legs and lower back. Each exercise provides sets and repetitions to follow a progressive overload model for muscle growth.

    Original Description:

    Original Title

    exercitii culturism.docx

    Copyright

    © Attribution Non-Commercial (BY-NC)

    Available Formats

    DOCX, PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    Report this Document
    The document outlines a 1 week training program that focuses on different muscle groups each day. Monday targets chest, triceps, and back. Tuesday focuses on back, biceps, and forearms. Thursday works shoulders, traps, and triceps. Friday targets legs and lower back. Each exercise provides sets and repetitions to follow a progressive overload model for muscle growth.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as docx, pdf, or txt
    105 views2 pages

    Exercitii Culturism

    Uploaded by

    Cristian Cîmpeanu
    The document outlines a 1 week training program that focuses on different muscle groups each day. Monday targets chest, triceps, and back. Tuesday focuses on back, biceps, and forearms. Thursday works shoulders, traps, and triceps. Friday targets legs and lower back. Each exercise provides sets and repetitions to follow a progressive overload model for muscle growth.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as docx, pdf, or txt
    of 2

    Program de antrenament 1.

    Luni : - PIEPT - impins orizontal cu bara - fluturari inclinat cu 2 gantere - PullOver - TRICEPSI - impins din culcat cu priza apropiata(12-20cm) - extensia antebratelor din culcat pe banca - extensia antebratelor la scripeti Marti: - SPATE - tractiuni la bara (frontal) - ramat la scripete - ramat cu bara T - BICEPSI - flexii din picioare cu bara - flexii alternative cu gantere - flexii concentrate cu o mana - flexii cu bara la banca "Scott" - ANTEBRATE - flexii ale palmei cu 1 gantera - flexii cu bara Joi: - UMERI - impins cu 2 gantere din sezand - fluturari cu gantere din picioare - impins cu bara de la piept - TRAPEZ - ridicari de umeri cu 2 gantere - ridicari de umeri cu bara

    : 4s - 10r-8r-6r-4r : 3s - 8r-7r-10r : 3s - 12r-10r-8r

    : 1s incalzire 3s - 6r-6r-6r : 4s - 10r-8r-6r-4r : 2s - 10r

    : 1s - incalzire : 5s - 10r-9r-8r-6r-6r : 3s - 8r-6r-5(6)r : 1s incalzire 5s - 10r-9r-8r-7r-5r : 4s - 10r-8r-7r-6r : 1s - 10r : 1s - 10r : 1s incalzire : 3-4s - 8-12r

    : 1s - incalzire 4s - 8r-6r-5r-4(5)r : 2s - 10r-8r : 5s - 10r-9r-8r-6r-5 : 1s incalzire 4s - 10r-10r-8r-8r : 4s - 8r-7r-6r-5r

    Vineri: - PICIOARE - genoflexiuni cu bara goala - semigenoflexiuni cu bara - extensii la aparat ptr. coapse - LOMBARI - hiperextensii Optional - Abdomen

    : 1s incalzire : 4s - 10r-8r-8r-7r : 4s - 8r-7r-6r-6r : 3s - 8r-9r-12r

    You might also like