Treeningkava

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3 DAYS - Cutting - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Alati kui tunned,et tÃ¤na ei suuda teha jÃµusaalis trenni nii nagu peaks,jÃ¤ta lihtsalt pÃ¤ev vahele,sest sellest on kasu 10x rohkem kui pisut vÃ¤sinuna treenida.Kui oled ikka kÃ¼pse,siis puhka!
Seega vÃµid teha puhkepÃ¤eva Ã¼kskÃµik kuhu see ka ei juhtuks.
Alusta korraliku soojendusvÃµimlemisega nii 10 min.Painutused,kerged venitused,kÃ¤teringid jne.Kui soovid siis 5 min. ka mingil aeroobsel seadmel enne vÃµimlemist.

Day 1
Day 3
Day 4
Day 2

Esimene pÃ¤ev - rind,biits,ranne. 10 exercises, 1 hr 20 mins

Barbell Bench Press	4x10 reps	rest: 60s
Dumbbell Bench Press	3x12 reps	rest: 60s
EZ Bar Curl (Reverse Grip)	3x12 reps	rest: 60s
Cable Incline Press	3x12 reps	rest: 60s
Machine Bench Press	4x10 reps	rest: 60s
Dumbbell Incline Alternating Hammer Curl	4x12 reps	rest: 60s
Dumbbell Incline Bench Press (Palms in)	3x10 reps	rest: 60s
Barbell Curl	2x12 reps	rest: 60s
EZ Bar Preacher Curl (Close Grip)	4x10 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x10 reps	rest: 60s

Teine pÃ¤ev - selg, trapets 11 exercises, 1 hr 17 mins

Cable Rear Pulldown (Wide Grip)	3x12 reps	rest: 60s
Dumbbell Rotational Row	3x12 reps	rest: 60s
Cable Elevated Row	2x10 reps	rest: 60s
Cable Elevated Row	3x12 reps	rest: 60s
Cable V Bar Pulldown	3x12 reps	rest: 60s
Barbell Shrug	4x12 reps	rest: 60s
Barbell Behind the Back Shrug	2x15 reps	rest: 60s
T Bar Row	3x12 reps	rest: 60s
Back Hyperextension	3x15 reps	rest: 60s
Machine Lat Pulldown	3x8 reps	rest: 60s
Barbell Deadlift	3x8 reps	rest: 60s

Kolmas pÃ¤ev - Ãµlg, triitseps 9 exercises, 1 hr 5 mins

Barbell Shoulder Press	4x12 reps	rest: 60s
Dumbbell Bent-Over Reverse Fly	4x12 reps	rest: 60s
Dumbbell Alternating Deltoid Raise	3x12 reps	rest: 60s
Dumbbell Alternating Front Raise	2x15 reps	rest: 60s
Dumbbell Shoulder Shrug	3x10 reps	rest: 60s
Barbell Rear Tricep Extension	3x8 reps	rest: 60s
Dip	3x6 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	2x15 reps	rest: 60s
Dumbbell Tricep Extension (Supine)	3x10 reps	rest: 60s

Neljas pÃ¤ev - jalg, kÃµht, sÃ¤Ã¤r 11 exercises, 1 hr 30 mins

Machine Seated Leg Curl	5x12 reps	rest: 60s
Machine Leg Press	6x12 reps	rest: 60s
Hack Squat	3x10 reps	rest: 60s
Machine Leg Extension	3x15 reps	rest: 60s
Bench Weighted Decline Crunch	1x25 reps	rest: 60s
Leg Raise with Hip Thrust	1x60 reps	rest: 60s
Machine Ab Crunch	3x20 reps	rest: 60s
Parallel Bar Leg Raise	3x15 reps	rest: 60s
Barbell Standing Calf Raise	4x20 reps	rest: 60s
Machine Single-Leg Calf Press	3x8 reps	rest: 60s
Barbell Hip Thrust	3x8 reps	rest: 60s