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Program

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31 views4 pages

Program

Uploaded by

kanazirpt
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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DAN 1 – TRENING 1 DAN 2 – TRENING 2

VEŽBA SET/REP TEMPO TEŽINA VEŽBA SET/REP TEMPO TEŽINA

A1. Bulgarian A1. DB floor


4x6-8 3010 4x15-20 3010
split squat press

A2. Lying DB
4x15-2-
A2. DB RDL 4x6-8 5010 triceps 3010
100
extension

B1. DB split
B1. Goblet
4x20-25 2010 squat, front 4x6-8 4010
cyclist squat
foot elevated

B2. Standing B2. DB lying


4x15-20 2010 4x8 5010
unil DB press chest fly

C1. DB lateral C1. Walking 4x20


4x6-8 3010 2010
90 degreee DB lunges steps

C2. Lying Leg C2. Standing


4x8-10 5010 4x20-25 1010
raises Calf raises

D1. Reverse
4x20 step 2010 D1. Plank 4x45s 0000
DB lunge

D2. Lying D2. DB bent


4x12-15 4010 4x8-10 2010
powel raises over fly

E1. Frog sit E1. Frog sit


1x100 1010 1x50 1010
ups ups
DAN 3 – TRENING 3 DAN 4 – TRENING 4

VEŽBA SET/REP TEMPO TEŽINA VEŽBA SET/REP TEMPO TEŽINA

A1. Unilateral A1. Reverse


4x6-8 5010 4x6-8 3010
DB rdl DB lunges

A2. Glute A2. Unilateral


4x20-20 2010 4x6-8 4010
Bridge Glute Bridge

B1. Bent over B2. 1 arm DB


4x6-8 4010 4x6-8 3010
DB row row

B2. Hammer B2. Lying


4x12-15 3010 4x12-15 3010
Curl midline powel raises

C1. Seated DB C1. Zottman


4x20-25 3010 4x12-15 2010
goodmorning Curl

C2. Reverse C2. Standing


4x30s 0000 4x20-25 2010
plank Calf raises

D1. DB rdl ,stiff D1. Lying leg


4x20-25 2010 4x6-8 5010
leg raises

D2. Side
D2. Bent over
bridge, from 4x35s 0000 4x6-8 3010
DB flys
kness
Dan 1 – Trening 1

A1. https://www.youtube.com/watch?v=2C-uNgKwPLE

A2. https://www.youtube.com/watch?v=hQgFixeXdZo

B1. https://www.youtube.com/watch?v=AdfMPEDpUHI

B2. https://www.youtube.com/watch?v=PwKrlvjvOF8

C1. https://www.youtube.com/watch?v=wuJkdgOY2sI

C2. https://www.youtube.com/watch?v=Zr-PtqcpeWM

D1. https://www.youtube.com/watch?v=c1OSIZu_2AI

D2. https://www.youtube.com/watch?v=P2AJo4PrAq0

E1. https://www.youtube.com/watch?v=7CrzdiK8tWE

Dan 2 – Trening 2

A1. https://www.youtube.com/watch?v=lNdi7VEf2Ew

A2. https://www.youtube.com/watch?v=VQofhP53Lco

B1. https://www.youtube.com/watch?v=OFmW8Re5Zos

B2. https://www.youtube.com/watch?v=bgC53-J-6gA

C1. https://www.youtube.com/watch?v=xvC10-eCuXs

C2. https://www.youtube.com/watch?v=k8ipHzKeAkQ

D1. https://www.youtube.com/watch?v=pvIjsG5Svck

D2. https://www.youtube.com/watch?v=sq840_3LPXM

E1. https://www.youtube.com/watch?v=7CrzdiK8tWE
Dan 3 – Trening 3

A1. https://www.youtube.com/watch?v=jc8sV_BKIiw

A2. https://www.youtube.com/watch?v=JpDDoINkrog

B1. https://www.youtube.com/shorts/IOOLhrkN_NI

B2. https://www.youtube.com/watch?v=5yz7w6QJ-ow

C1. https://www.youtube.com/watch?v=vQ1m4L5_0ZQ

C2. https://www.youtube.com/watch?v=v2pPWNSDorE

D1. https://www.youtube.com/watch?v=cYKYGwcg0U8

D2. https://www.youtube.com/watch?v=UU5vyhnHOSk

Dan 4 – Trening 4

A1. https://www.youtube.com/watch?v=Q2k3kYbtOcI

A2. https://www.youtube.com/watch?v=AVAXhy6pl7o

B1. https://www.youtube.com/shorts/T0QAh5oaJV8

B2. https://www.youtube.com/watch?v=P2AJo4PrAq0

C1. https://www.youtube.com/watch?v=ZrpRBgswtHs

C2. https://www.youtube.com/watch?v=k8ipHzKeAkQ

D1. https://www.youtube.com/watch?v=Zr-PtqcpeWM

D2. https://www.youtube.com/watch?v=sq840_3LPXM

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