Peachp Challenge_074112 (1)

TR.
III - LOWER 2
1) a. Hip thrust 10sek.hold – 3x10sekunde gore
b. Hip thrust – 3x8-10
2) One leg leg press 4sek.negativ (noga malo vislje da pogodi glut) – 3x8-10
3) Kick back – 3x10-12
4) Leg curl – 2x8-10
TR. IV - UPPER 2
1) Wide grip row (latpull donji, siri hvat, laktovi idu vislje) – 3x8
2) High to low pull – 3x8-10
3) a. Lateral raise hold – 3x10sekunde
b. Lat. raise – 3x10
c. Lat. raise partials – 3x20-30sek. (do otkaza pulsiramo)
4) a. Biceps curl – 3x8-10
b. Triceps rope spread – 3x8-10
TR. V - LOWER 3
1) a. Stiff leg deadlift – 3x8-10
b. Stiff leg deadlift partials (krecemo skroz od dole, dizemo do pola) – 3xdo otkaza
2) Elevated back lunges – 3x8-10
3) a. Abdukcija 10sek.hold – 3x10sekunde
b. Abdukcija – 3x15
4) Leg extension – 3x8-10
5) Leg extension partials – 3xdo otkaza
FAZA II
TR. I – LOWER 1
1) Cucanj (heel elevated) – 3x8-10
2) Elevated back lunges – 3x8po nozi
3) Leg extension partials – 3x8-10
4) Leg curl toes in – 3x8
5) Leg curl toes out – 3x8
TR. II – UPPER 1
1) Sklekovi - 3xdo otkaza
2) Shoulder press seated, 4sek. negativ – 3x8-10
3) a. Lateral raise na sajli (u visini iznad kolena otp., radna ruka iza ledja) – 3x8-10
b. Letenje na sajli partials – 3xdo otkaza
4) Cable rope spread, mehanical drop set – 3x10 + 2xdo otkaza (tric. rope+iznad glave)
5) Biceps curls – 3x8-10 + MYO reps
TR. III – LOWER 2
1) Hip thrust 1+1/2 – 3x8-10
2) Stiff leg deadlift one leg – 3x8-10 po nozi
3) a. Kickback hold – 3x10sek.zadrska
b. Kickback – 3x8-10
c. Kickback partials – 3x8-10
TR. IV – UPPER 2
1) Lat pulldown – 3x8-10
2) Wide grip row – 3x6-8
3) a. High to low pull – 3x6-8
b. High to low pull partials – 3xdo otkaza
4) Lateral raise – 3x8-10 + MYO reps
5) Biceps curls – 3x6-8
6) Triceps rope spread – 3x8-10
TR. V – LOWER 3
1) Hip thrust – 3x8 + MYO reps
2) Stiff leg deadlift – 3x8-10
3) One leg leg press – 3x8-10
4) a. Leg extension hold – 3x10sek.hold
b. Leg extension – 3x8-10
c. Leg extension partials – 3xdo otkaza
5) Leg curl – 3x6-8
FAZA III
TR. I – LOWER 1
1) Kas glute – 3x6-8
2) Step up – 3x6-8 po nozi
3) a. Abdukcija – 3x10sek.hold
b. Abdukcija – 3x10
c. Abdukcija – 3x10 sek.hold
4) Leg extension partials – 3x8
5) Leg curl – 3x8
TR. II – UPPER 1
1) Wide rows – 3x8-10
2) One arm lat row – 3x6-8
3) Chest supported row – 3x8-10
4) Sholder flys MYO reps – 8x8-10 (+myo)
5) a. Biceps curl – 3x8-10
b. Biceps cable – 3x8
6) a. Triceps skullcrush – 3x10-12
b. Triceps skullcrush partials – 3xdo otkaza
TR. III – LOWER 2
1) Bugarski MYO reps – 3x6-8 (+myo)
2) Stiff leg dead lift one leg – 3x8-10
3) Kickback – 3x10-12
4) Leg curl toes in – 3x8-10
5) Leg curl toes out – 3x8-10
6) Listovi (na leg press-u) – 3x8-10
TR. IV – UPPER 2
1) Lat pulldown DROP – 3x8-10 (zadnja serija drop)
2) High to low pull – 3x8-10
3) a. Shoulder press 4sek negativ – 3x8-10
b. Shoulder fyls MYO reps – 3x8-10 + myo
4) Sklekovi – 3xdo otkaza
5) Biceps curl- 3x8-10
TR. V – LOWER 3
1) Hip trust – 3x8
2) Cucanj – 3x8
3) Leg press – 3x10
5) Hiperekstenzija – 4x10
FAZA I - RUTINA ZA STOMAK
Pre svakog treninga ili ujutru pre dorucka
Radi se 2 kruga bez pauze:

1) Body saw – x10
2) Lateral plank + rotacija sa 2sek zadrskom dole – x5 po strani
3) Bocno podizanje sa 2sek zadrskom gore – x5 po strani
Radi se 2 kruga sa kracom pauzom izmedju:

1) Dead bug – x20
2) Full crunches – x10
3) Bycicle crunches – x20
4) Leg raises – x10
5) Leg raises partials – x10
FAZA II - RUTINA ZA STOMAK

1) Crunches – x20
2) Bycicle crunches – x40
3) Russian twist – x30sek
5) Sklopske – x10
6) Leg raise + up – x10
7) Leg raises partials – x10
FAZA III – RUTINA ZA STOMAK

1) One leg dead bug – 10x10sek.hold
2) Crunches 2sek hold – x10
3) Bycicle crunches 3sek.hold – x10
4) Leg raise +up – x10
6) Plank – x45sek.
MYO REPS
Primer:
I serija - 50kg x10 ponavaljanja (rir 0)

30 SEKUNDI PAUZA
II serija – 50kg x8 ponavaljanja (rir 0)
30 SEKUNDI PAUZA
III serija – 50kg x4 ponavaljanja (rir 0)
*** Radimo svaku seriju sa istom kilazom do otkaza (broj ponavljanja iznad je samo primer),
pauza izmedju serija je uvek 30 sekundi.

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TR.

Radi se 2 kruga bez pauze:

Radi se 2 kruga sa kracom pauzom izmedju:

FAZA II - RUTINA ZA STOMAK

Radi se 2 kruga sa kracom pauzom izmedju:

FAZA III – RUTINA ZA STOMAK

Radi se 2 kruga sa kracom pauzom izmedju:

I serija - 50kg x10 ponavaljanja (rir 0)

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