Buna TPU am si eu nevoie de ajutor... fac sala de aproximativ 3 luni de zile si vreau sa imi schimb programul de antrenament cine ma poate ajuta si pe mine cu un antrenament? multumesc

Cate zile pe saptamana vrei?

Uite aici... http://www.megaproteine.ro/antrenamente-si-nutritie.html

Program pentru sala


LUNI-Piept
Saptamana I
1.Impins la banca drept/inclinat/ridicat-65kg (3x-12-10-8) + coarzii (3x-12-10-8)
Saptamana II
2.Gantere la banca drept/inclinat/ridicat-65kg (3x-12-10-8)
MARTI-Umeri & Trapez
Saptamana I
1.Umeri la bara ridicari-45kg (3x-12-10-8) impins la aparat(3x-12-10-8)50+kg ridicat bara la piept (3x-12-10-8)
Saptamana II
2.Umeri la gantera ridicari-22kg (3x-12-10-8) ridicari gantera in fata-5kg+ (3x-12-10-8) ridicari gantera lateral-5kg+ (3x-12-10-8)
1.Trapez la helectometru-70kg+ (3x-12-10-8) trapez cu gantera-20kg+ (3x-12-10-8) trapez la bara 20kg+ (3x-12-10-8)
MIERCURI-Brate
Saptamana I
1.Biceps la bara in picioare-45kg (3x-12-10-8) Biceps din sezut-45kg (3x-12-10-8) biceps la liber-tractiuni (3x-12-10-8)
2.Triceps la bara deasupra capului-45+ (3x-12-10-8) triceps impins-45kg (3x-12-10-8) triceps la liber ridicari (3x-12-10-8)
Saptamana II
1.Biceps gantera ridicari-12kg (3x-12-10-8) biceps gantera picior-12kg (3x-12-10-8) biceps la corzi-10kg+ (3x-12-10-8)
2.Triceps la gantera deasupra cap-17kg+ (3x-12-10-8) triceps la gantera culcat-5kg (3x-12-10-8) triceps cu disc-22kg (3x-12-10-8)
JOI-liber ( sau picioare )
1. abdomen liber
VINERI-spate
Saptamana I
1.La aparate tragere 70kg (3x-12-10-8)
Saptamana II
2.Tractiuni la liber (3x-12-10-8) ridicari la teava-15kg (3x-12-10-8) gantera 17kg (3x-12-10-8)
SAMBATA-DUMINICA - Liber
1. Abdomen-liber

Funda?