Evo moje ishrane:
10 jajeta - 40 din (jednom dnevno)
Tunjevina Mistral (185g) x2 -100 din (jednom dnevno)
Bonzita (30g) x3 – 40 din (jednom dnevno)
Piletina (500g) -160 din (jednom dnevno)
Jogurt Ella (500g) - 36 din (jednom dnevno)
----------------------------------------------------
376 din (jednom dnevno)
11280 din (jednom mesecno)
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
10:00 – 5 belanaca kuvanog jajeta i 2 zumanca , jogurt Ella (250g)
13:00 – Tunjevina Mistral (185g), Bonzita (90g)
16:00 – Piletina (250g)
17:00 – Trening
18:00 – PWM (Whey, Creatine, Glutamine... za sta se ima, kako kad)
19:00 – Piletina (250g)
22:00 – 5 belanaca kuvanog jajeta
01:00 – Tunjevina Mistral (185g), jogurt Ella (250g)
Evo treninga:
Monday
Chest
1. Training
Decline Dumbbell Bench Press
Barbell Bench Press – Medium Grip
Dumbbell Flyes
2. Training
Barbell Incline Bench Press – Medium Grip
Decline Dumbbell Bench Press
Barbell Bench Press – Medium Grip
3. Training
Dumbbell Bench Press
Barbell Incline Bench Press – Medium Grip
Bent-Arm Dumbell Pullover
Abs
Knee / Hip Raise On Parallel Bars
Tuesday
Lats, Middle Back, Lower Back
1. Training
Pullups
Wid-Grip Lat Pulldown
Hyperextensions (Back Etensions)
2. Training
Bent Over Barbell Row
Seated Cable Rows
Wide-Grip Pulldowns Behind The Neck
Abs
Twist
Wednesday
Shoulders
1. Training
Front Two-Dumbbell Raise
Standing Barbel Press Behind Neck
Seated Dumbell Press
2. Training
Front Incline Dumbbell Raise
Seated Bent Over Delt Raise
Seated Dumbbell Press
Traps
1. Training
Dumbbell Shrug
2. Training
Upright EZ Bar Row
Abs
Hanging Leg Raise
Thursday
Quads, Hamstrings, Calves
1. Training
Barbell Full Squat
Lying Leg Curls
Standing Barbell Calf Raise
2. Training
Leg Extensions
Lying Leg Curls
Seated Calf Rasie
Forearms
Palms-Down Dumbbell Wrist Over A Bench
Palms-Up Dumbbell Wrist Over A Bench
Abs
Twist
Friday
Bicep
1. Training
Barbell Curl
Dumbbel Alternate Bicep Curl
2. Training
Close-Grip EZ Bar Curl
Dumbbel Alternate Bicep Crul
Tricep
1. Training
Lying Triceps Press
Triceps Pulldown
Tricep Dumbbell Kickback
2. Training
Kneeling Cable Concentration Tricep Extension
Lying Triceps Press
Tricep Dumbbell Kickback
Abs
Decline Crunch
Za svaku grupu misicia po 10 serija u 3 vezbe, osim kod bicepsa gde je 7 serija u 2 vezbe. U svakoj seriji, minimum 8 ponavljanja, a maksimum 10. Lake tezine i spora ponavljanja, posebno pazim kod negativne faze (kada vracam teg, da ga ne spustim brze bolje odma' dole, vec polako, da bi i kod vracanja bilo kontrakcija).
Sve sto vam treba je
www.x3mforum.com
Domaci forum, a medju aktivnim clanovima su i Milos Sarcev, Pedja Petrovic, Igor Milanovic i jos mnogi drugi uspesni i poznati bb.
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