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    Program Sala

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    Balanuca Marius
    This document outlines a 2-week training program that focuses on different muscle groups each day. Week 1 includes exercises targeting biceps, triceps, back, shoulders, and chest on Mondays through Fridays respectively. Week 2 follows the same format with different exercises, focusing on biceps, triceps, back, shoulders and chest on those respective days. The workouts include various exercises using equipment like dumbbells, bars, and machines.

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    Program Sala

    Uploaded by

    Balanuca Marius
    332 views2 pages
    This document outlines a 2-week training program that focuses on different muscle groups each day. Week 1 includes exercises targeting biceps, triceps, back, shoulders, and chest on Mondays through Fridays respectively. Week 2 follows the same format with different exercises, focusing on biceps, triceps, back, shoulders and chest on those respective days. The workouts include various exercises using equipment like dumbbells, bars, and machines.

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    program antrenament

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    This document outlines a 2-week training program that focuses on different muscle groups each day. Week 1 includes exercises targeting biceps, triceps, back, shoulders, and chest on Mondays through Fridays respectively. Week 2 follows the same format with different exercises, focusing on biceps, triceps, back, shoulders and chest on those respective days. The workouts include various exercises using equipment like dumbbells, bars, and machines.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as docx, pdf, or txt
    332 views2 pages

    Program Sala

    Uploaded by

    Balanuca Marius
    This document outlines a 2-week training program that focuses on different muscle groups each day. Week 1 includes exercises targeting biceps, triceps, back, shoulders, and chest on Mondays through Fridays respectively. Week 2 follows the same format with different exercises, focusing on biceps, triceps, back, shoulders and chest on those respective days. The workouts include various exercises using equipment like dumbbells, bars, and machines.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as docx, pdf, or txt
    of 2

    Program sala

    Saptamana 1
    Luni - brate

    Flexii cu gantere
    Flexii cu haltera
    Flexii la banca cu bara Z
    Flexii bara Z

    Marti picioare + triceps

    Presa pentru picioare


    Fandari
    Ridicari pe varfuri
    Extensia bratelor la scripete
    Extensia bratelor din culcat pe spate, cu bara

    Miercuri spate

    Tractiuni helcometru spate


    Ramat la helcometru
    Tractiuni helcometru fata
    Extensii aparat

    Joi umeri

    Impins de la ceafa cu gantere


    Ridicari greutati
    Ridicari bara Z
    Ridicari gantere lateral

    Vineri - piept
    Impins de la piept gantere plan drept
    Fluturari
    Impins de la piept gantere plan inclinat+declinat

    Saptamana 2
    Luni brate
    Flexii Hammer
    Flexii banca Scott
    Flexii cu gantera pe genunchi
    Scripete

    Marti picioare +triceps

    Genoflexiuni
    Aparat fese
    Abductie + Adductie
    Extensia bratelor la scripete, cu priza tip supinatie
    Impins cu bara la bara orizontala, din culcat, cu priza ingusta

    Miercuri spate

    Tractiuni helcometru spate


    Ramat la helcometru
    Extensii spate aplecare
    Extensii la aparat

    Joi umeri

    Impins de la ceafa cu gantere


    Ridicari greutati
    Ridicari bara Z
    Ridicari gantere lateral

    Vineri piept
    Impins de la piept gantere plan drept
    Scripete
    Impins de la piept gantere plan inclinat+declinat

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