Grigoris Tsiaousis
11-11-13, 14:22
Τι εχετε να πειτε παιδια για αυτο το προγραμμα γυμναστικης;; Σκοπευω να το ακολουθησω σμρ για να αλλαξω λιγο. Παλαιοτερα εκανα την Δευτερα στηθος, την Τριτη πλατη, την Τεταρτη Ποδια, την Πεμπτη ωμους και την Παρασκευη χερια.
Monday: Quads and calves
Leg Extensions: 5 sets × 8 - 20reps
Squats: 4 sets × 8 - 15 reps
Leg Press: 4 sets × 8 - 15 reps (heavy)
1 leg, extensions: 3 sets x 20 reps
Seated Calve Raises: 4 sets × 10-30 reps
Standing Calve Raises: 3 sets x 8 - 12 reps
Tuesday: Chest & Triceps & Abs
Incline bench press: 5 sets x 8 - 20 reps
Incline hammer press: 4 sets x 8 - 15 reps
Dumbbell flat Fly’s: 4 sets × 10 reps
Decline chest press: 4 sets x 8 - 12 reps
Dips: 3 sets x 10-20 reps
Triceps extension: 3 sets x 8 - 15 reps
Incline Skull Crushers 4 sets × 10 reps
Wednesday: Back & biceps
Lat Pulldowns Wide Grip: 4 sets × 10 reps
Low Row: 4 sets × 10 reps
one arm dumbbell row 3 sets x 8 -15 reps
Lat pulldown reverse grip 3 sets x 8 - 15 reps
Deadlifts 4 sets × 10 reps
Hammer curl: 3 sets x 20-8 reps
Preacher one arm dumbbell curl: 3 sets x 8 - 15 reps
Thursday: REST
Friday: Shoulder and traps
Seated Dumbbell Shoulder Press: 4 sets × 8 - 20 reps
Seated Lateral Side Raises: 4 sets × 8 - 20 reps
Rear delt ped-ek: 4 sets x 8 – 20 reps
Upright row: 4 sets x 8 – 15 reps
Dumbbell shrugs: 5 sets x 8 – 20 reps
Saturday: Hamstrings & Abs
Lying Leg Curls: 4 sets × 8 – 20 reps
Stiff Legged Deadlift: 4 sets × 6 – 12 reps
Hamstring one leg Curls: 4 sets × 10 – 20 reps
Monday: Quads and calves
Leg Extensions: 5 sets × 8 - 20reps
Squats: 4 sets × 8 - 15 reps
Leg Press: 4 sets × 8 - 15 reps (heavy)
1 leg, extensions: 3 sets x 20 reps
Seated Calve Raises: 4 sets × 10-30 reps
Standing Calve Raises: 3 sets x 8 - 12 reps
Tuesday: Chest & Triceps & Abs
Incline bench press: 5 sets x 8 - 20 reps
Incline hammer press: 4 sets x 8 - 15 reps
Dumbbell flat Fly’s: 4 sets × 10 reps
Decline chest press: 4 sets x 8 - 12 reps
Dips: 3 sets x 10-20 reps
Triceps extension: 3 sets x 8 - 15 reps
Incline Skull Crushers 4 sets × 10 reps
Wednesday: Back & biceps
Lat Pulldowns Wide Grip: 4 sets × 10 reps
Low Row: 4 sets × 10 reps
one arm dumbbell row 3 sets x 8 -15 reps
Lat pulldown reverse grip 3 sets x 8 - 15 reps
Deadlifts 4 sets × 10 reps
Hammer curl: 3 sets x 20-8 reps
Preacher one arm dumbbell curl: 3 sets x 8 - 15 reps
Thursday: REST
Friday: Shoulder and traps
Seated Dumbbell Shoulder Press: 4 sets × 8 - 20 reps
Seated Lateral Side Raises: 4 sets × 8 - 20 reps
Rear delt ped-ek: 4 sets x 8 – 20 reps
Upright row: 4 sets x 8 – 15 reps
Dumbbell shrugs: 5 sets x 8 – 20 reps
Saturday: Hamstrings & Abs
Lying Leg Curls: 4 sets × 8 – 20 reps
Stiff Legged Deadlift: 4 sets × 6 – 12 reps
Hamstring one leg Curls: 4 sets × 10 – 20 reps