Sptmna 1 & 2

Luni
nclzire general 10 minute eliptic

Piept
2 x nclzire (10 reps) + 3 x (6 8 reps) Plan nclinat cu haltera
4 x (6 8)

Plan drept cu ganterele

4 x (6 8)

Triceps
2 x nclzire (10 reps) + 4 x (6 8 reps) mpins din plan drept cu haltera, priz scurt

3 x (6 8 reps)

Sptmna 1 & 2

Mari
nclzire general 10 minute eliptic

Picioare

2 x nclzire (10 reps) + 3 x (6 8 reps)

4 x (6 8 reps) mpins la pres

4 x (6 8 reps)

2 x nclzire (10 reps) + 4 x (6 8 reps)

2 x nclzire (10 reps) + 3 x (20 reps) ridicri de gambe din picioare cu greuti

Abdomen
2 x (20 reps) ridicri de picioare din atrnat (picioarele ct mai drepte)
2 x (20 reps) crunch cu greuti

Sptmna 1 & 2

Joi
nclzire general 10 minute eliptic
Umeri i trapez

2 x nclzire (10 reps) + 3 x (6 8 reps)

4 x (6 8 reps)

4 x (6 8 reps)

4 x (6 8 reps)

3 x (6 8 reps)

Sptmna 1 & 2

Vineri
nclzire general 10 minute eliptic
Spate

2 x nclzire (10 reps) + 3 x (6 8 reps)

4 x (6 8 reps)

4 x (6 8 reps)

Biceps
2 x nclzire (10 reps) + 4 x (6 8 reps)

4 x (6 8 reps)

3 x (6 8 reps)

Abdomen
Sptmna 3 & 4

Luni
nclzire general 10 minute eliptic
Piept
2 x nclzire (10 reps) + 3 x (10 12 reps)

2 x nclzire (10 reps) + 3 x (10 12 reps) mpins la piept plan orizontal cu haltera
3 x (10 12 reps) mpins la piept plan nclinat gantere

3 x (10 12 reps) ultima serie cu greutate mai mica i pn la epuizare

Spate
2 x nclzire (10 reps) + 3 x (10 12 reps)

2 x nclzire (10 reps) + 3 x (10 12 reps)

3 x (10 12 reps)

3 x (10 12 reps)

Sptmna 3 & 4

Mari
nclzire general 10 minute eliptic
Picioare
2 x nclzire (10 reps) + 3 x (10 12 reps) ultima serie cu
greutate mai mica i pn la epuizare

2 x nclzire (10 reps) + 3 x (10 12 reps) genuflexiuni cu haltera pe umeri

3 x (10 12 reps) mpins la

pres

2 x nclzire (10 reps) + 3 x (10 12 reps) fandri cu gantere

3 x (10 12 reps) ultima serie cu greutate mai mica i

pn la epuizare

Gambe
2 x nclzire (10 reps) + 3 x (10 12 reps) gambe din ezut
3 x (10 12 reps) gambe la aparat (ultima serie cu greutate mai mica i pn la epuizare)
Abdomen

Sptmna 3 & 4

Joi
nclzire general 10 minute eliptic
Umeri
2 x nclzire (10 reps) + 3 x (10 12 reps) ultima serie cu greutate
mai mica i pn la epuizare

2 x nclzire (10 reps) + 3 x (10 12 reps)

3 x (10 12 reps)

3 x (10 12 reps)

3 x (10 12 reps) ultima serie cu greutate mai mica i pn la epuizare

Trapez
3 x (10 12 reps) ultima serie cu greutate mai mica i pn
la epuizare

3 x (10 12 reps) ridicri din umeri cu ganterele din plan nclinat (cu faa n jos)
Sptmna 3 & 4

Vineri
nclzire general 10 minute eliptic
Triceps

2 x nclzire (10 reps) + 3 x (10 12 reps)

3 x (10 12 reps)

3 x (10 12 reps)

Biceps

2 x nclzire (10 reps) + 3 x (10 12 reps)

3 x (10 12 reps) ultima serie cu greutate mai mica i pn la epuizare (cu banca Scott cu scripete,
priza scurta)
3 x (10 12 reps) ciocane cu ganterele

Abdomen