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Trening · A/B

Trening A

SUPERSET 1 + CORE 3 kruga · odmor 2 min nakon kruga
#Vježba
1A Flat Bench Press 3 × 8–12
1B One-arm Dumbbell Row 3 × 8–12 / strana
1C Plank 30–120s
SUPERSET 2 + CORE 3 kruga · odmor 2 min nakon kruga
#Vježba
2A Leg Extension 3 × 8–12
2B Leg Curl 3 × 8–12
2C Dead Bug 10–12 / strana
SUPERSET 3 + CORE 3 kruga · odmor 2 min nakon kruga
#Vježba
3A Lat Pulldown 3 × 8–12
3B Overhead Press 3 × 8–12
3C Hanging Leg Raise (ili Knee Raise) 8–12
STRAIGHT odmor 90 sek
#Vježba
4 Leđnjaci na klupi 3 × 10–12

Trening B

SUPERSET 1 + CORE 3 kruga · odmor 2 min nakon kruga
#Vježba
1A Incline Bench Press 3 × 8–12
1B Seated Chest-supported Row 3 × 8–12
1C Plank 30–120s
SUPERSET 2 + CORE 3 kruga · odmor 2 min nakon kruga
#Vježba
2A Walking Lunge 3 × 8–12 / strana
2B Leg Curl 3 × 8–12
2C Side Plank 30–120s / strana
SUPERSET 3 + CORE 3 kruga · odmor 2 min nakon kruga
#Vježba
3A Lat Pulldown 3 × 8–12
3B Lateral Raise 3 × 12–15
3C Suitcase Carry 30–90s
STRAIGHT odmor 90 sek
#Vježba
4 Leđnjaci na klupi 3 × 10–12

Pokrivenost mišićnih skupina

Skupina Trening A Trening B
Kvadriceps Leg Extension SS2 Walking Lunge SS2
Zadnja loža Leg Curl SS2 Leg Curl SS2
Guzica Leđnjaci STR (sek.) Walking Lunge SS2 + Leđnjaci STR (sek.)
Donja leđa Leđnjaci STR Leđnjaci STR
Prsa Flat Bench SS1 Incline Bench SS1
Srednja leđa One-arm DB Row SS1 Seated Chest-supported Row SS1
Lat Lat Pulldown SS3 Lat Pulldown SS3
Ramena Overhead Press SS3 Lateral Raise SS3
Core Plank, Dead Bug, Leg Raise Plank, Side Plank, Suitcase Carry
Bočne (oblique/QL) — Side Plank + Suitcase Carry