This document outlines a powerlifting workout routine split into three sections - back and biceps, legs and core, and chest, triceps and shoulders. Each section includes 4 superset exercises performed for 3-6 sets with increasing weight. The back and biceps section focuses on deadlifts, lat pulldowns and bicep curls. The legs and core section targets squats, leg extensions, leg curls and abdominal exercises. The chest, triceps and shoulders section combines incline bench press, dips, shoulder presses and flys.
This document outlines a powerlifting workout routine split into three sections - back and biceps, legs and core, and chest, triceps and shoulders. Each section includes 4 superset exercises performed for 3-6 sets with increasing weight. The back and biceps section focuses on deadlifts, lat pulldowns and bicep curls. The legs and core section targets squats, leg extensions, leg curls and abdominal exercises. The chest, triceps and shoulders section combines incline bench press, dips, shoulder presses and flys.
This document outlines a powerlifting workout routine split into three sections - back and biceps, legs and core, and chest, triceps and shoulders. Each section includes 4 superset exercises performed for 3-6 sets with increasing weight. The back and biceps section focuses on deadlifts, lat pulldowns and bicep curls. The legs and core section targets squats, leg extensions, leg curls and abdominal exercises. The chest, triceps and shoulders section combines incline bench press, dips, shoulder presses and flys.
1. Vjeba Mrtvo dizanje: 1. - 40kg x 10 2. - 60kg x 10 3. - 80kg x 10 4. - 100kg x 10 5. - 120kg x 10 - ponavljanja max 6. - 60kg x max 2. Vjeba Super serija (Lat uski prednji + E-Z ipka) 1. 60kg x 10 30kg x 6 2. 90kg x 10 30kg x 6 3. 110kgXmax+5x60 30kg x 6 4. 100kgXmax+5x60 30kg x 6 3. Vjeba Super serija ( Veslanje buicama + Koncetracijski biceps) 1. 30kg x 8 10kg x 8 2. 30kg x 8 10kg x 8 3. 30kg x 8 10kg x 8 4. 30kg x 8 10kg x 8 II. TRENING NOGE I TRBUH
1. 2.
Vjeba Extenzija 4 serije x 12 x 30 kg
Vjeba uanj 1. 60kg x 10 2. 80kg x 10 3. 100kg x 10 4. 120 kg x max 5. 140 kg x max 6. 60 kg x 20 3. Vjeba Fleksija 4 serije x 10 x max 4. Vjeba Trbuh 2 vjebe x 4 serije x 15 + optereenje III. TRENING PRSA + TRICEPS + RAMENA 1. Vjeba Super serija Kosi bench + extenzija sajlom 1. 20kg x 10 2. 40kg x 10 3. 60kg x 10 4. 80kg x 10 20kg x 12 5. 110kg x max + 60 max exten. Max 6. 100kg x max + 60 max exten.Max 2. Vjeba Super serija dips + sklekovi (TRICEPS sklekovi) 1. Max Max 2. Max Max SA OPTEREENJEM 3. Max Max 3. Vjeba Super serija Potisak buicama (prednji) + Fly (koncetracioni na 3 sek) 1. Max kg x max Max kg x max 2. Max kg x max Max kg x max 3. Max kg x max Max kg x max 4. Max kg x max Max kg x max