TRENING HST DO POBRANIA!

Oto przykladowy trening rozpisamy na 8 tygodni pobramy ze strony bodybuilding. Jest to dla ludzi takich jak ja co maja watliwosci co do HST. Jedna wada jest po angielsku. Wrazie co pisac pomoge z tlumaczeniem!!!
Monday:

Full Squats - 1-2 Warm-Up Sets + 1 Set x 15 Reps
Snatch-Grip Deadlifts - 2 Sets x 15 Reps
Incline Bench Press - 2 Sets x 15 Reps
Dips - 1 Set x 15 Reps
Medium Grip Chin-Ups - 2 Sets x 15 Reps
Pendlay Rows - 2 Sets x 15 Reps
Military Press - 2 Sets x 15 Reps
Bent-Over Rear Lateral Raises - 1 Set x 15 Reps
Dumbbell Curls - 2 Sets x 15 Reps
Triceps Extensions - 2 Sets x 15 Reps
Calf Raises - 2 Sets x 15 Reps
Weighted Crunches - 2 Sets x 15 Reps

Wednesday:

Split Squats - 1-2 Warm-Up Sets + 2 Sets x 15 Reps
Stiff-Legged Deadlifts - 1 Set x 15 Reps
Incline Bench Press - 1 Set x 15 Reps
Dips - 2 Sets x 15 Reps
Wide-Grip Chin-Ups - 2 Sets x 15 Reps
Pendlay Rows - 2 Sets x 15 Reps
Military Press - 1 Set x 15 Reps
Lateral Raises - 2 Sets x 15 Reps
DB Hammer Curls - 2 Sets x 15 Reps
Skull Crushers - 2 Sets x 15 Reps
1-Leg Calf Raises - 2 Sets x 15 Reps
Weighted Decline Sit-Ups - 2 Sets x 15 Reps


Friday:

Full Squats - 1-2 Warm-Up Sets + 1 Set x 15 Reps
Snatch-Grip Deadlifts - 2 Sets x 15 Reps
Incline Bench Press - 2 Sets x 15 Reps
Dips - 1 Set x 15 Reps
Medium Grip Chin-Ups - 2 Sets x 15 Reps
Pendlay Rows - 2 Sets x 15 Reps
Military Press - 2 Sets x 15 Reps
Bent-Over Rear Lateral Raises - 1 Set x 15 Reps
Dumbbell Curls - 2 Sets x 15 Reps
Decline Triceps Extensions - 2 Sets x 15 Reps
Calf Raises - 2 Sets x 15 Reps
Leg Raises - 2 Sets x 15 Reps

Weeks 3-4:

Monday:

Full Squats - 1-2 Warm-Up Sets + 1 Set x 10 Reps
Snatch-Grip Deadlifts - 2 Sets x 10 Reps
Shrugs - 2 Sets x 10 Reps
Incline Bench Press - 2 Sets x 10 Reps
Dips - 1 Set x 10 Reps
Medium Grip Chin-Ups - 2 Sets x 10 Reps
Pendlay Rows - 2 Sets x 10 Reps
Military Press - 2 Sets x 10 Reps
Bent-Over Rear Lateral Raises - 1 Set x 10 Reps
Dumbbell Curls - 2 Sets x 10 Reps
Triceps Extensions - 2 Sets x 10 Reps
Calf Raises - 2 Sets x 10 Reps
Weighted Crunches - 2 Sets x 10 Reps


Wednesday:

Split Squats - 1-2 Warm-Up Sets + 2 Sets x 10 Reps
Stiff-Legged Deadlifts - 1 Set x 10 Reps
Behind the Back Shrugs - 2 Sets x 10 Reps
Incline Bench Press - 1 Set x 10 Reps
Dips - 2 Sets x 10 Reps
Wide-Grip Chin-Ups - 2 Sets x 10 Reps
Pendlay Rows - 2 Sets x 10 Reps
Military Press - 1 Set x 10 Reps
Lateral Raises - 2 Sets x 10 Reps
DB Hammer Curls - 2 Sets x 10 Reps
Triceps Pushdowns - 2 Sets x 10 Reps
1-Leg Calf Raises - 2 Sets x 10 Reps
Weighted Decline Sit-Ups - 2 Sets x 10 Reps



Friday:

Full Squats - 1-2 Warm-Up Sets + 1 Set x 10 Reps
Snatch-Grip Deadlifts - 2 Sets x 10 Reps
Shrugs - 2 Sets x 10 Reps
Incline Bench Press - 2 Sets x 10 Reps
Dips - 1 Set x 10 Reps
Medium-Grip Chin-Ups - 2 Sets x 10 Reps
Pendlay Rows - 2 Sets x 10 Reps
Military Press - 2 Sets x 10 Reps
Bent-Over Rear Lateral Raises - 1 Set x 10 Reps
Dumbbell Curls - 2 Sets x 10 Reps
Decline Triceps Extensions - 2 Sets x 10 Reps
Calf Raises - 2 Sets x 10 Reps
Leg Raises - 2 Sets x 10 Reps

Weeks 5-6:

Monday:

Full Squats - 1-2 Warm-Up Sets + 1 Set x 5 Reps
Snatch-Grip Deadlifts - 2 Sets x 5 Reps
Shrugs - 2 Sets x 5 Reps
Incline Bench Press - 2 Sets x 5 Reps
Weighted Dips - 1 Set x 5 Reps
Medium-Grip Pull-Ups - 2 Sets x 5 Reps
Pendlay Rows - 2 Sets x 5 Reps
Military Press - 2 Sets x 5 Reps
Bent-Over Rear Lateral Raises - 1 Set x 5 Reps
Dumbbell Curls - 2 Sets x 5 Reps
Triceps Extensions - 2 Sets x 5 Reps
Calf Raises - 2 Sets x 5 Reps
Weighted Crunches - 2 Sets x 5 Reps



Wednesday:

Split Squats - 1-2 Warm-Up Sets + 2 Sets x 5 Reps
Glute-Ham Raises - 1 Set x 5 Reps
Behind the Back Shrugs - 2 Sets x 5 Reps
Incline Bench Press - 1 Set x 5 Reps
Weighted Dips - 2 Sets x 5 Reps
Weighted Wide Grip Chin-Ups - 2 Sets x 5 Reps
Pendlay Rows - 2 Sets x 5 Reps
Military Press - 1 Set x 5 Reps
Lateral Raises - 2 Sets x 5 Reps
Hammer Curls - 2 Sets x 5 Reps
Skull Crushers - 2 Sets x 5 Reps
1-Leg Calf Raises - 2 Sets x 5 Reps
Weighted Decline Sit-Ups - 2 Sets x 5 Reps


Friday:

Full Squats - 1-2 Warm-Up Sets + 1 Set x 5 Reps
Snatch-Grip Deadlifts - 2 Sets x 5 Reps
Shrugs - 2 Sets x 5 Reps
Incline Bench Press - 2 Sets x 5 Reps
Weighted Dips - 1 Set x 5 Reps
Medium-Grip Pull-Ups - 2 Sets x 5 Reps
Pendlay Rows - 2 Sets x 5 Reps
Military Press - 2 Sets x 5 Reps
Bent-Over Rear Lateral Raises - 1 Set x 5 Reps
Dumbbell Curls - 2 Sets x 5 Reps
Decline Triceps Extensions - 2 Sets x 5 Reps
Calf Raises - 2 Sets x 5 Reps
Leg Raises - 2 Sets x 5 Reps


Weeks 7-8:

Monday:

Full Squats - 1-2 Warm-Up Sets + 1 Set x 5 Reps
Snatch-Grip Deadlifts - 2 Sets x 5 Reps
Shrugs - 2 Sets x 5 Reps
Incline Bench Press - 2 Sets x 5 Reps
Weighted Dips - 1 Set x 5 Reps
Medium-Grip Pull-Ups - 2 Sets x 5 Reps
Pendlay Rows - 2 Sets x 5 Reps
Military Press - 2 Sets x 5 Reps
Bent-Over Rear Lateral Raises - 1 Set x 5 Reps
Dumbbell Curls - 2 Sets x 5 Reps
Triceps Extensions - 2 Sets x 5 Reps
Calf Raises - 2 Sets x 5 Reps
Weighted Crunches - 2 Sets x 5 Reps


Wednesday:

Split Squats - 1-2 Warm-Up Sets + 2 Sets x 5 Reps
Glute-Ham Raises - 1 Set x 5 Reps
Behind the Back Shrugs - 2 Sets x 5 Reps
Incline Bench Press - 1 Set x 5 Reps
Weighted Dips - 2 Sets x 5 Reps
Weighted Wide-Grip Chin-Ups - 2 Sets x 5 Reps
Pendlay Rows - 2 Sets x 5 Reps
Military Press - 1 Set x 5 Reps
Lateral Raises - 2 Sets x 5 Reps
Hammer Curls - 2 Sets x 5 Reps
Skull Crushers - 2 Sets x 5 Reps
1-Leg Calf Raises - 2 Sets x 5 Reps
Weighted Decline Sit-Ups - 2 Sets x 5 Reps


Friday:

Full Squats - 1-2 Warm-Up Sets + 1 Set x 5 Reps
Snatch-Grip Deadlifts - 2 Sets x 5 Reps
Shrugs - 2 Sets x 5 Reps
Incline Bench Press - 2 Sets x 5 Reps
Weighted Dips - 1 Set x 5 Reps
Medium-Grip Pull-Ups - 2 Sets x 5 Reps
Pendlay Rows - 2 Sets x 5 Reps
Military Press - 2 Sets x 5 Reps
Bent-Over Rear Lateral Raises - 1 Set x 5 Reps
Dumbbell Curls - 2 Sets x 5 Reps
Decline Triceps Extensions - 2 Sets x 5 Reps
Calf Raises - 2 Sets x 5 Reps
Leg Raises - 2 Sets x 5 Reps


Week 9 - Strategic Deconditioning (Rest Week)

Zmieniony przez - Chyra w dniu 2007-12-11 19:06:29