Antrenament Hipertrofie Musculara - VOLUM

Exercitii Serii x Rep Sapt1 Sapt2 Sapt3

1. Impins de la piept cu bara 5 x 15-15-12-12-10

2. Impins de la piept- inclinat 4 x 15-12-12-10
3. Fluturari la banca orizontala 3 x 15
4. Fluturari la banca inclinata 3 X 15
5. Flotari la paralele 5 x 15-15-12-12-10
6. Extensii ceafa 4 x 15-12-12-10
7. Extensii helcometru 3 x 15

Exercitii Serii x Rep Sapt1 Sapt2 Sapt3

1. Genuflexiuni cu bara 5 x 15-15-12-12-10

2. Indreptari 4 x 15-12-12-10
3. Extensii cvadriceps 3 x 15
4. Flexii femurale 3 X 15
5. Ridicari pe varfuri la aparat 5 x 15-15-12-12-10
6. Ridicari pe varfuri la presa 4 x 15-12-12-10
7. Abd:rid. genunchi din atarnat 3 x 15

Exercitii Serii x Rep Sapt1 Sapt2 Sapt3

1. Tractiuni pr.larga la 5 x 15-15-12-12-10

helcometru
2. Tractiuni pr.supinatie 4 x 15-12-12-10
3. Ramat la aparat 3 x 15
4. Hiperextensii la aparat 3 X 15
5. Flexii biceps cu bara 5 x 15-15-12-12-10
6. Flexii biceps cu gantere 4 x 15-12-12-10
7. Flexii biceps la aparat 3 x 15
 Exercitii Serii x Rep Sapt1 Sapt2 Sapt3

1. Impins de la umeri 5 x 15-15-12-12-10

2. Ramat in fata pt. umeri 4 x 15-12-12-10
3. Ridicari inainte cu gantere 3 x 15
4. Fluturari laterale cu gantere 3 X 15
5. Ridicari de umeri pt. trapez 5 x 15-15-15-15-15
6. Abdomene la aparat 5 x 15-15-12-12-10
7. Ridicari de genunchi din 3 x 20
atarnat