Scribd Logo
Upload

Welcome to Scribd!

  • Program Antrenament Denis

    Uploaded by

    Denis Prăjanu
    6 views2 pages
    The document outlines a 5-day training program that focuses on different muscle groups each day. Day 1 works the chest, shoulders, and triceps with exercises like barbell presses and flyes. Day 2 is dedicated to cardio. Day 3 targets the back and biceps with pull-ups and rows. Day 4 is a rest day. Day 5 works the legs and abs with crunches, leg raises, and presses. Day 6 concludes with more cardio. Each workout includes 3 sets of various exercises and finishes with 15 minutes of cycling and running on the treadmill.

    Original Description:

    Un nou început :)

    Original Title

    Program-antrenament-Denis

    Copyright

    © © All Rights Reserved

    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 5-day training program that focuses on different muscle groups each day. Day 1 works the chest, shoulders, and triceps with exercises like barbell presses and flyes. Day 2 is dedicated to cardio. Day 3 targets the back and biceps with pull-ups and rows. Day 4 is a rest day. Day 5 works the legs and abs with crunches, leg raises, and presses. Day 6 concludes with more cardio. Each workout includes 3 sets of various exercises and finishes with 15 minutes of cycling and running on the treadmill.

    Copyright:

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

    Program Antrenament Denis

    Uploaded by

    Denis Prăjanu
    The document outlines a 5-day training program that focuses on different muscle groups each day. Day 1 works the chest, shoulders, and triceps with exercises like barbell presses and flyes. Day 2 is dedicated to cardio. Day 3 targets the back and biceps with pull-ups and rows. Day 4 is a rest day. Day 5 works the legs and abs with crunches, leg raises, and presses. Day 6 concludes with more cardio. Each workout includes 3 sets of various exercises and finishes with 15 minutes of cycling and running on the treadmill.

    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 antrenament Denis

    Ziua1 (piept+umeri+triceps):

    -impins la piept la orizontala: 3 seturi x 8 reptari

    -fluturari la peck deck: 3 seturi x 12 repetari

    -impins la piept la inclinata: 3 seturi x 8 repetari

    -impins la umeri cu ganterele din sezut: 3seturi x 8repetari

    -ridicari din umarlaterale cu gantera: 3seturi x 12repetari

    -extensii pentru triceps la scripete: 3seturi x 12repetari

    -15 min pedalat (nivel 5 primele 10 minute, nivel 8 ultimele 5 minute)

    -10 min mers pe banda (nivel 5 inclinare 5) + 5 minute alergat (nivel 12 inclinare 3)

    Ziua2(cardio):

    -20 min pedalat (nivel 5 primele 10 minute, nivel 8 ultimele 10 minute)

    -10 min mers pe banda (nivel 5 inclinare 5) + 5 minute alergat (nivel 12 inclinare 3)

    Ziua3(spate+biceps):

    -tractiuni la helcometru cu prizalarga: 3seturi x 8repetari

    -ramatcu revenirejoasa (barasauganterele vin sprenivelulburicului): 3seturi x 8repetari

    -tractiuni la helcometru cu prize ingusta: 3seturi x 8repetari

    -flexiipentru biceps la scripete (bara cu priza neutral): 3seturi x 12 repetari

    -flexiipentru biceps cu gantera(clasice, cu supinatie): 3seturi x 12 repetari/brat

    -15 min pedalat (nivel 5 primele 10 minute, nivel 8 ultimele 5 minute)

    -10 min mers pe banda (nivel 5 inclinare 5) + 5 minute alergat (nivel 12 inclinare 3)

    Ziua 4(pauza)

    Ziua 5(picioare + abdomen):

    -crunch-uripentru abdomen pebancadeclinata: 3 seturi x 20 repetari

    -ridicari de picioare, atarnat la bara: 3seturi x 15 repetari


    -presapicioare: 3seturi x 8 repetari

    -flexiipentrubicepsulfemural: 3 seturi x 8 repetari

    -15 min pedalat (nivel 5 primele 10 minute, nivel 8 ultimele 5 minute)

    -10 min mers pe banda (nivel 5 inclinare 5) + 5 minute alergat (nivel 12 inclinare 3)

    Ziua 6 (cardio):

    -20 min pedalat (nivel 5 primele 10 minute, nivel 8 ultimele 10 minute)

    -10 min mers pe banda (nivel 5 inclinare 5) + 5 minute alergat (nivel 12 inclinare 3)

    You might also like