MichalisPorke
03-05-10, 23:15
Παιδια καλησπερα..Ειμαι 16 χρονων και κανω το παρακατω προγραμμα εδω και εναμιση με 2 μηνες και θα ιθελα να μου πειτε αν ειναι καλο..Σπιτι γυμναζομαι και χρησιμοποιο μονο βαρη..
Μοnday
Chest: 3 sets of dumbbell flys, 8-12 reps per set with 60s between sets. 3 sets of dumbbell press, 8-12 reps per set with 60s between sets. 3 sets of pushups, as many reps as you can do with 60s between sets.
Triceps: 3 sets of french press, 8-12 reps per set with 60s rest between sets. 3 sets of dumbbell kick backs, 8-12 reps per set with 60s rest between sets
Abs: 4 sets of crunches, as many as you can do with 60s rest between sets
Cardio: 20 min - jog, brisk walk or bike
Time Required - 60 minutes (40min weights, 20min cardio)
Tuesday
Cardio: jog, brisk walk or bike
Time Required - 30 minutes
Wednesday
Back: 3 sets of overhand pullups (pull-ups), as many reps as you can do with 60s rest between sets. 3 sets of dumbbell rows, 8-12 reps per set with 60s rest between sets.
Biceps: 3 sets of dumbbell curls, 8-12 reps per set with 60s rest between sets. 3 sets of underhand grip pullups (pull-ups), as many reps as you can do with 60s rest between sets. 3 sets of barbell curls, 8-12 reps per set with 60s rest between sets.
Abs: 4 sets of crunches, as many as you can do with 60s rest between sets
Cardio: 20 min - jog, brisk walk or bike
Time Required - 60 minutes (40min weights, 20min cardio)
Thursday
Cardio: jog, brisk walk or bike
Time Required - 30 minutes
Friday
Shoulders: 3 sets of alternate shoulder press, 8-12 reps per set with 60s rest between sets. 3 sets of side raises, 8-12 reps per set with 60s rest between sets. 3 sets of reverse flys, 8-12 reps per set with 60s rest between sets.
Legs: 6 sets of lunges, 8-12 reps per set with 60s rest between sets
Abs: 4 sets of crunches, as many as you can do with 60s rest between sets
Cardio: 20 min - jog, brisk walk or bike
Time Required - 60 minutes (40min weights, 20min cardio)
Satarday
Cardio: jog, brisk walk or bike
Time Required - 30 minutes
Sunday
Cardio: jog, brisk walk or bike
Μοnday
Chest: 3 sets of dumbbell flys, 8-12 reps per set with 60s between sets. 3 sets of dumbbell press, 8-12 reps per set with 60s between sets. 3 sets of pushups, as many reps as you can do with 60s between sets.
Triceps: 3 sets of french press, 8-12 reps per set with 60s rest between sets. 3 sets of dumbbell kick backs, 8-12 reps per set with 60s rest between sets
Abs: 4 sets of crunches, as many as you can do with 60s rest between sets
Cardio: 20 min - jog, brisk walk or bike
Time Required - 60 minutes (40min weights, 20min cardio)
Tuesday
Cardio: jog, brisk walk or bike
Time Required - 30 minutes
Wednesday
Back: 3 sets of overhand pullups (pull-ups), as many reps as you can do with 60s rest between sets. 3 sets of dumbbell rows, 8-12 reps per set with 60s rest between sets.
Biceps: 3 sets of dumbbell curls, 8-12 reps per set with 60s rest between sets. 3 sets of underhand grip pullups (pull-ups), as many reps as you can do with 60s rest between sets. 3 sets of barbell curls, 8-12 reps per set with 60s rest between sets.
Abs: 4 sets of crunches, as many as you can do with 60s rest between sets
Cardio: 20 min - jog, brisk walk or bike
Time Required - 60 minutes (40min weights, 20min cardio)
Thursday
Cardio: jog, brisk walk or bike
Time Required - 30 minutes
Friday
Shoulders: 3 sets of alternate shoulder press, 8-12 reps per set with 60s rest between sets. 3 sets of side raises, 8-12 reps per set with 60s rest between sets. 3 sets of reverse flys, 8-12 reps per set with 60s rest between sets.
Legs: 6 sets of lunges, 8-12 reps per set with 60s rest between sets
Abs: 4 sets of crunches, as many as you can do with 60s rest between sets
Cardio: 20 min - jog, brisk walk or bike
Time Required - 60 minutes (40min weights, 20min cardio)
Satarday
Cardio: jog, brisk walk or bike
Time Required - 30 minutes
Sunday
Cardio: jog, brisk walk or bike