Program vježbanja Andreia Deiua
S obzirom na to da je naš članak u kojem smo predstavili 19-ogodišnjeg fitness modela Andreia Deiua privukao veliki interes čitatelja, odlučili smo vam predstaviti njegov tjedni program vježbanja s kojim je ostvario zavidan fizički izgled.
Andrei vježba sedam dana u tjednu i vježbama nastoji obuhvatiti glavne mišićne skupine.
Ponedjeljak: Prsa/Ramena
Incline Barbell Chest Press 4 x 10-12 (Superset)
Incline Press Ups 4 x 10-12
Incline Cable Fly’s 4 x 10-15
Flat Dumbbell Press 4 x 8-10 (Last Set Drop Set)
Machine Chest Fly’s 4 x 10-12
Seated Lateral Raises 6 x 10-15 (Last Set Drop Set)
Utorak: Leđa/Trbušni mišići
Pull Ups 3 x do otkaza
Pulldowns 5 x 10-12
Seated Cable Row 4 x 10-12 (Superset)
Machine Pullovers 4 x 10-12
One Arm Dumbbell Row 3 x 8-10
Deadlifts 3 x 8-10
Leg Raises 4 x 15-20
Cable Crunches 3 x 10-5
Srijeda: Ramena
Military Press 4 x 8-10 (Superset)
Barbell Front Raises 4 x 8-10
Seated Side Lateral Raises 5 x 10-15
Standing One Arm Lateral Raises 5 x 10-12
Seated Dumbbell Rear Delt Raises 4 x 10-12 (Superset)
Reverse Pec Deck Fly’s 4 x do otkaza
Dumbbell Shrugs 4 x 8-10
Četvrtak: Kardio/Trbušni mišići
1 sat, Incline Treadmill (Steady State)
Decline Leg Raises 4 x 12-15
Cable Crunches 4 x 10-15
Hanging Oblique Knee Raises 3 x 10
Petak: Kvadriceps/Listovi
15 minuta, zagrijavanje na biciklu
Squats 6 x 8-15
Narrow Stance Leg Press 4 x 12-15
Leg Extensions 6 x 10-15 (Superset)
Single Leg Extensions 6 x 5
Standing Calve Raises 5 x 16-18 (smanjiti težinu do 50% za 8 ponavljanja)
Standing Calve Raises 4 x 10-15
Subota: Ruke/Trbušni mišići
EZ-Bar Skull Crushers 4 x 10-12
Rope Pushdowns 5 x 10-15
Reverse Single Arm Extensions 3 x 10-12
Barbell Curls 4 x 8-10 (Superset)
Reverse Barbell Curls 4 x 8-10
Seated Concentration Curls 4 x 10-12
Air Bike 4 x 15-20
Side Lateral Leg Raises 4 x 10-12
Nedjelja: Stražnja loža natkoljenice/Listovi
Lunges 4 x 10-12
High/Wide Stance Leg Press 5 x 10-12
Seated Leg Curls 5 x 10-12
Straight Legged Deadlifts 3 x 10-15
Calf Press (Leg Press) 5 x 10-15
Standing Calve Raises 3 x 10
Premium
