scop: overall progress
training approach: workoutz
training approach: workoutz
3 sesiuni full body
3 sesiuni cardio
1. Full body approach one:
Leg day:
Main exercise: regular squats => 12, 10, 8,6,12 reps, greutate progresiva (greutatea folosita la 10)
Glute ham raises: 12,10,8,6 (biceps femural)
Impins de la piept 45 grade:12.10,8,6 (piept)
Ramat alternativ cu ganterele:12,10,8,6 (spate)
Ridicari frontale: 12,10,8,6 (umeri)
Decline crunch: 12,10,8,6 (abdomen)
2. Full body approach two:
Chest day:
Main exercise: bench press =>12,10,8,6,12 (cu greutatea folosita la 10)
3 serii 10-12 flotari
3 serii 10-12 flotari
Tractiuni la helcometru:12,10,8,6 (spate)
Fandari cu ganterele:12,10,8,6 (picioare)
Power Clean push press: 12,10,8,6 (umeri)
3. Full body approach three:
Back day:
Main exercise: dead lifts=> 12,10,8,6, 12 (cu greutatea folosita la 10)
3 serii tractiuni priza neutra (helcometru)
3 serii tractiuni priza neutra (helcometru)
Step ups cu bara/gantere: 12,10,8,6 (picioare)
Fluturari peck deck: 12,10,8,6 (piept)
face pulls:12,10,8,6 (umeri)
Flexii biceps regular:12,10,8,6 (biceps)
finisher: plank hold 45-60 sec (core)
time: total 45 min, pause 1 min.
Cardio sessions:
la alegere intre 1 si 2
la alegere intre 1 si 2
A. 1. Intervale pe nivele: 5,5(warm up),6,7,8,9(high intensity),6,7,9,6,7,8,9,6,7,8,9,10(highest intensity),5 (cool down)20 min (1min pe nivel).
2. Power walk rampa: 45-60 min.
B. 1. Wod bodyweight: 20-30 min.
2.Circuit complexe
2.Circuit complexe
C. 1. Tabata challenge circuit. 20 min.
2. Run mix 30-40 min.
Rest day:
Extra:
exercitii pentru mobilitate, flexibilitate, postura, respiratie.
overall purpose: do something new (related).
Suplimente:
Seminte de in macinate.
MRP: pro form meal/fitup pronutrition
Multivitamine: animal pak universal
Nutrition plan: 3-4-5 mese
masa= p(low fat)+c+v sau p+f+v
masa= p(low fat)+c+v sau p+f+v
Ciclizare carbo : full body approach: leg day, chest day,back day high to med carb day (4 mese)
Cardio A,B,C med to low (2 mese)
Rest day: low (0 mese)
Lista de alimente:
High protein low fat: piept de pui/curcan, cottagge cheese, cream cheese, albus de ou, MRP.
High protein + fat: cascaval, cas, sortimente de branza, pulpe pui/curcan, ton, somon, oua
Fatz: nuci, migdale, alune, peanut butter, seminte de in, fistique.
Carbz: fulgi de ovaz, fructe, fructe de padure, yam, cartofi, biscuiti integrali, beans, porumb.
Veggies: broccoli, spanac, castraveti, conopida, fasole verde, chestii verzi in general.
p.s. regrete profunde pentru romgleza...dar cand vine vorba despre antrenamente gandesc bilingv
p.p.s. Don't forget to drink you water.
