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    Ponedeljak Utorak Sreda Četvrtak Petak

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    Acoslađa Poprzen
    The document provides an exercise plan consisting of 3 sentences or less for each day of the week. It includes various push up, plank, and lifting exercises using weights or own body weight. Exercises target the chest, arms, shoulders, and back with repetitions and sets ranging from 10-50 reps and holding planks from 20-40 seconds. The plan includes both basic and more advanced bodyweight exercises.

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    Ponedeljak Utorak Sreda Četvrtak Petak

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    Acoslađa Poprzen
    3 views3 pages
    The document provides an exercise plan consisting of 3 sentences or less for each day of the week. It includes various push up, plank, and lifting exercises using weights or own body weight. Exercises target the chest, arms, shoulders, and back with repetitions and sets ranging from 10-50 reps and holding planks from 20-40 seconds. The plan includes both basic and more advanced bodyweight exercises.

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    Book1

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    The document provides an exercise plan consisting of 3 sentences or less for each day of the week. It includes various push up, plank, and lifting exercises using weights or own body weight. Exercises target the chest, arms, shoulders, and back with repetitions and sets ranging from 10-50 reps and holding planks from 20-40 seconds. The plan includes both basic and more advanced bodyweight exercises.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as xlsx, pdf, or txt
    3 views3 pages

    Ponedeljak Utorak Sreda Četvrtak Petak

    Uploaded by

    Acoslađa Poprzen
    The document provides an exercise plan consisting of 3 sentences or less for each day of the week. It includes various push up, plank, and lifting exercises using weights or own body weight. Exercises target the chest, arms, shoulders, and back with repetitions and sets ranging from 10-50 reps and holding planks from 20-40 seconds. The plan includes both basic and more advanced bodyweight exercises.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as xlsx, pdf, or txt
    of 3

    Široki sklekovi i

    Široki sklekovi; 20 dijamant mix; 10-15 Kosi sklekovi; 5 komada Eksplozivni sklekovi; 10-20
    Ponedeljak kom. kom. svaka strana komada
    Uski sklekovi za Sklekovi sa 3
    Utorak triceps; 15 komada zastoja; 10 komada Propadanja 20 komada Zid, triceps, noga; 40 sekundi
    Presa ruku, molitva; Lakat, sastavljanje Dizanje kanistera prema Dizanje kanistera u stranu; 12-
    Sreda 40-50 komada latica naprijed; 12-15 komada 15 komada
    Kanister sa strane; Oba kanistera sa Obrnuti trbusnjaci; 15 Kanister iznad glave u ležečem
    Četvrtak 20 komada strane; 20 komada komada položaju 15 komada

    Petak P O
    Eksplozivni sklekovi; 10-20 Spori sklek u 60
    Dijamant sklekovi sa osloncem 15 Visoki široki sklekovi sekundi
    komada komada ako možeš i više
    Eksplozivni sklekovi;
    Kanister triceps-biceps Dijamant
    Zid, triceps, noga; 40 sekundi 10 komada
    Dizanje kanistera u stranu; 12- Kanisteri u obije ruke sa strane Držanje na rukama i blagi Naopaki oslonac 20
    15 komada 12-15 komada naslon 20 sek., 10 sek. sekundi 20 serije
    Kanister iznad glave u ležečem Široki sklekovi 20 komada, može
    PO ŽELJI PO ŽELJI
    položaju 15 komada manje

    Ž E Lj I
    PRSA
    RUKE
    RAMENA
    LEĐA
    I

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