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Επιστροφή στο Forum : Προγραμμα Γυμναστικης.. Γνωμες



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

MichalisPorke
04-05-10, 14:08
Καποιος ρε παιδια να μου πει αν ειναι καλο αυτο το προγραμμα??Αν σας δυσκολευει στα αγγλικα πειτε μου να το γραψω στα ελληνικα!

Ramrod
04-05-10, 18:26
Καποιος ρε παιδια να μου πει αν ειναι καλο αυτο το προγραμμα??Αν σας δυσκολευει στα αγγλικα πειτε μου να το γραψω στα ελληνικα!

θα ήταν καλύτερο να το γράψεις στα Ελληνικά.
Όπως σου ξαναείπα με αυτό το πρόγραμμα απλά θα αποκτήσεις καλή φυσική κατάσταση...χρειάζονται και άλλες ασκήσεις σε κάποιες ομάδες (πλάτη πχ). Μόνο με αλτήρες είναι δύσκολο...