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Treeningkava
Cutting
Intermediate
Machine strength
Plan Details
The Treeningkava routine by kaidokaidis is a 4 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Alati kui tunned,et täna ei suuda teha jõusaalis trenni nii nagu peaks,jäta lihtsalt päev vahele,sest sellest on kasu 10x rohkem kui pisut väsinuna treenida.Kui oled ikka küpse,siis puhka! Seega võid teha puhkepäeva ükskõik kuhu see ka ei juhtuks. Alusta korraliku soojendusvõimlemisega nii 10 min.Painutused,kerged venitused,käteringid jne.Kui soovid siis 5 min. ka mingil aeroobsel seadmel enne võimlemist.
Routine detail
Day 1
Esimene päev - rind,biits,ranne.
Est. 80 min
10 exercises
Barbell Bench Press
4 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 12 Reps
Cable Incline Press
3 Sets x 12 Reps
Machine Bench Press
4 Sets x 10 Reps
Dumbbell Incline Alternating Hammer Curl
4 Sets x 12 Reps
Dumbbell Incline Bench Press (Palms in)
3 Sets x 10 Reps
Barbell Curl
2 Sets x 12 Reps
EZ Bar Preacher Curl (Close Grip)
4 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Day 2
Teine päev - selg, trapets
Est. 78 min
11 exercises
Cable Rear Pulldown (Wide Grip)
3 Sets x 12 Reps
Dumbbell Rotational Row
3 Sets x 12 Reps
Cable Elevated Row
2 Sets x 10 Reps
Cable Elevated Row
3 Sets x 12 Reps
Cable V Bar Pulldown
3 Sets x 12 Reps
Barbell Shrug
4 Sets x 12 Reps
Barbell Behind the Back Shrug
2 Sets x 15 Reps
T Bar Row
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 15 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Day 3
Kolmas päev - õlg, triitseps
Est. 66 min
9 exercises
Barbell Shoulder Press
4 Sets x 12 Reps
Dumbbell Bent-Over Reverse Fly
4 Sets x 12 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 12 Reps
Dumbbell Alternating Front Raise
2 Sets x 15 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Barbell Rear Tricep Extension
3 Sets x 8 Reps
Dip
3 Sets x 6 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
2 Sets x 15 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 10 Reps
Day 4
Neljas päev - jalg, kõht, säär
Est. 91 min
11 exercises
Machine Seated Leg Curl
5 Sets x 12 Reps
Machine Leg Press
6 Sets x 12 Reps
Hack Squat
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 15 Reps
Bench Weighted Decline Crunch
1 Set x 25 Reps
Leg Raise with Hip Thrust
1 Set x 60 Reps
Machine Ab Crunch
3 Sets x 20 Reps
Parallel Bar Leg Raise
3 Sets x 15 Reps
Barbell Standing Calf Raise
4 Sets x 20 Reps
Machine Single-Leg Calf Press
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
