majql
Witam,
czy ktos przetlumaczylby ten trening? nie znam nazw cwiczen po ang dlatego nie moge sobie z tym poradzic. z góry dzieki
Monday -- Supersets
Set 1 - repeat 2 to 4 times:
# Dumbbell fly
# Incline chest press
# Weighted Swiss ball crunch
Set 2 - perform once:
# Angled pullup: Alternate pulling yourself up toward one of your hands (rather than straight up the middle)
# Elliptical machine (1 minute forward, 1 minute backward)
Set 3 - repeat 2 to 4 times:
# Bench dip
# Single-arm overhead tricep extension with a rope
# Reaching medicine ball lunge: Move a medicine ball from your upper left to your lower right as you lunge, and alternate sides
Set 4 - repeat 2 to 4 times:
# Medicine ball slam: Grab a comfortably heavy medicine ball and slam it on the floor
# Wall climb (for 1 to 2 minutes): Climb a wall to work both your upper and lower body
# Ladder drill: Step as fast as you can through a ladder lying on the ground, lifting your knees as high as possible
Set 5 - repeated 2 to 4 times:
# Staggered stance squat with calf raise: With one foot slightly in front of the other, squat, then rise and do a calf raise
# Twisting shoulder press: Rotate your torso as you press the dumbbells overhead
# Lying medicine ball woodchop: Lie on a bench and move a medicine ball from over your head to one side of your body, and repeat on other side
Set 6 - perform once:
# Stationary bike (1 minute sitting followed by 1 minute standing)
# Stairclimber (1 minute without holding onto the handrails)
Tuesday -- Cardio
Choose one or more cardio machines at the gym or a sport of your choice, and keep moving for 30 to 45 minutes, varying the intensity and pace. The key to this is to keep changing it up so your body never becomes bored and biomechanically used to one action.
Wednesday -- Supersets
Set 1 - repeat 2 to 5 times:
# Wide-grip lat pulldown
# Swiss ball crunch with medicine ball toss: Lying on a Swiss ball with your arms overhead holding a medicine ball, crunch up and throw the medicine ball forward to a partner, then have them throw it back to you, and repeat
# Jump squat: Squat down until you are at a 90 angle, then explode upward, jumping as high as you can and landing once again into your next squat
Set 2 - perform once:
# Stairclimber (1 minute both legs, 1 minute left leg, 1 minute right leg, then 1 minute both legs again)
# Jump rope (100 to 200 skips as fast as possible)
Set 3 - perform once:
# Angled pullup single-leg, single-arm bent-over row: Stand on your right leg, bend over and perform a row with your left arm, then switch sides
# Hook (40 to 60 hooks thrown into a punching bag)
Set 4 - repeat twice with a 60- to 180-second rest in between:
# Stair suicides: Run up 10 stairs, then back down; repeat, increasing stairs to 20, 30, 30, 20, and 10
Set 5 - repeat 2 to 4 times:
# Uneven barbell curl: Place hands in a shoulder-width grip, move one hand toward the center, and curl; after reps are completed, move the other hand to the middle and repeat
# Single-arm dumbbell shrug: Holding a dumbbell in one hand, with the other hand against the small of your back (palm facing out), shrug upward; switch sides
# Calf raise
Set 6 - perform once:
# Cycle (3 minutes)
# Dumbbell deadlift to curl: Bend over and grab dumbbells, palms facing inward, then move to an upright position and curl the weights to your shoulders, rotating palms as you move upward; reverse wrist position as you lower them to the starting position
# Cable crunch: Kneeling in front of a cable machine, hold the rope attached to the cable near your ears, curl down into a crunch position, hold, then return to start
# Barbell wrist curl
Thursday -- Cardio
Repeat Tuesday''s workout (but change activities)
Friday -- Supersets
Repeat Monday''s workout
Weekend -- Rest
czy ktos przetlumaczylby ten trening? nie znam nazw cwiczen po ang dlatego nie moge sobie z tym poradzic. z góry dzieki
Monday -- Supersets
Set 1 - repeat 2 to 4 times:
# Dumbbell fly
# Incline chest press
# Weighted Swiss ball crunch
Set 2 - perform once:
# Angled pullup: Alternate pulling yourself up toward one of your hands (rather than straight up the middle)
# Elliptical machine (1 minute forward, 1 minute backward)
Set 3 - repeat 2 to 4 times:
# Bench dip
# Single-arm overhead tricep extension with a rope
# Reaching medicine ball lunge: Move a medicine ball from your upper left to your lower right as you lunge, and alternate sides
Set 4 - repeat 2 to 4 times:
# Medicine ball slam: Grab a comfortably heavy medicine ball and slam it on the floor
# Wall climb (for 1 to 2 minutes): Climb a wall to work both your upper and lower body
# Ladder drill: Step as fast as you can through a ladder lying on the ground, lifting your knees as high as possible
Set 5 - repeated 2 to 4 times:
# Staggered stance squat with calf raise: With one foot slightly in front of the other, squat, then rise and do a calf raise
# Twisting shoulder press: Rotate your torso as you press the dumbbells overhead
# Lying medicine ball woodchop: Lie on a bench and move a medicine ball from over your head to one side of your body, and repeat on other side
Set 6 - perform once:
# Stationary bike (1 minute sitting followed by 1 minute standing)
# Stairclimber (1 minute without holding onto the handrails)
Tuesday -- Cardio
Choose one or more cardio machines at the gym or a sport of your choice, and keep moving for 30 to 45 minutes, varying the intensity and pace. The key to this is to keep changing it up so your body never becomes bored and biomechanically used to one action.
Wednesday -- Supersets
Set 1 - repeat 2 to 5 times:
# Wide-grip lat pulldown
# Swiss ball crunch with medicine ball toss: Lying on a Swiss ball with your arms overhead holding a medicine ball, crunch up and throw the medicine ball forward to a partner, then have them throw it back to you, and repeat
# Jump squat: Squat down until you are at a 90 angle, then explode upward, jumping as high as you can and landing once again into your next squat
Set 2 - perform once:
# Stairclimber (1 minute both legs, 1 minute left leg, 1 minute right leg, then 1 minute both legs again)
# Jump rope (100 to 200 skips as fast as possible)
Set 3 - perform once:
# Angled pullup single-leg, single-arm bent-over row: Stand on your right leg, bend over and perform a row with your left arm, then switch sides
# Hook (40 to 60 hooks thrown into a punching bag)
Set 4 - repeat twice with a 60- to 180-second rest in between:
# Stair suicides: Run up 10 stairs, then back down; repeat, increasing stairs to 20, 30, 30, 20, and 10
Set 5 - repeat 2 to 4 times:
# Uneven barbell curl: Place hands in a shoulder-width grip, move one hand toward the center, and curl; after reps are completed, move the other hand to the middle and repeat
# Single-arm dumbbell shrug: Holding a dumbbell in one hand, with the other hand against the small of your back (palm facing out), shrug upward; switch sides
# Calf raise
Set 6 - perform once:
# Cycle (3 minutes)
# Dumbbell deadlift to curl: Bend over and grab dumbbells, palms facing inward, then move to an upright position and curl the weights to your shoulders, rotating palms as you move upward; reverse wrist position as you lower them to the starting position
# Cable crunch: Kneeling in front of a cable machine, hold the rope attached to the cable near your ears, curl down into a crunch position, hold, then return to start
# Barbell wrist curl
Thursday -- Cardio
Repeat Tuesday''s workout (but change activities)
Friday -- Supersets
Repeat Monday''s workout
Weekend -- Rest
Krzysztof Piekarz
biliwiget
dzi
Mazuro13
Pawelk8x
