We bring you the basic training program that anyone can use to enter into an exercise routine. It covers the period of 9 weeks, and go into the details of training and exercises to treningu.Ovo is an old program that I wrote many years ago for my clients who have just entered the ovakan workout. This program does not include training with chains and bars because they were not used at that time. So to korisitm as an introductory training program.
week 1
day 1
Good Mornings
It heats up doing sets of three reps until you feel you can no longer perform three reps. Then decrease the reps to one and continue until one repetition maximum (1RM)
Raising the Gluteus-box [Glute Ham Raise] (3 serije/10 reps)
Try to count to four when you go down down
The reverse hyperextension [Reverse Hyperextensions] (3serije/10-15 reps)
Sit-ups with cable pulleys at the top [Pull down Abs] (5serija/15ponavljanja)
Straight leg raising [Straight Leg Raises] (5serija/15ponavljanja)
day 2
Thrust with the board [Board Press]
It heats up doing sets of three reps until you get to the series in which you can do three repetitions. Then reduce to one rep and continue until you reach a maximal repetition (1RM)
Lying triceps extensions with a barbell (6 series / 10ponavljanja)
Triceps down [Push Downs] (3serije/10 reps)
One-handed thrust [One arm press] (3serije / 15 reps)
day 3
Squat with boxes [Box squats] (10serija / 2 reps)
Use 50% of 1RM with 45-60 seconds between sets
The reverse hyperextension (3serije / 8ponavljanja)
Jednonožni squat (4serije / 10 reps)
each leg
Rowing dumbbell [Dumbell Rows] (4serije / 6 reps)
Shoulder
shrugs [Barbell Shrugs] (3serije / 15ponavljanja)
day 4
Thrust from the bench [bench press] (10serija / 3 reps)Use 60% 1RM and three catches with a 45-60 second pauseLying triceps extensions with dumbbells (4serije / 8ponavljanja)
Lateral dumbbell flight (3serije / 10ponavljanja)
Lateral flying over rows dumbbell (3serije / 10ponavljanja)
week 2
day 1
Good Mornings
It heats up doing sets of three reps until you feel you can no longer perform three reps. Then decrease the reps to one and continue until one repetition maximum (1RM)
Raising the Gluteus-box [Glute Ham Raise] (3 sets / 8 reps)
Try to count to four when you go down down
The reverse hyperextension [Reverse Hyperextensions] (3serije/8ponavljanja)
Sit-ups with cable pulleys at the top [Pull down Abs] (5serija/15ponavljanja)
Straight leg raising [Straight Leg Raises] (5serija/20ponavljanja)
day 2
Thrust with the board [Board Press]
It heats up doing sets of three reps until you get to the series in which you can do three repetitions. Then reduce to one rep and continue until you reach a maximal repetition (1RM)
Lying triceps extensions with a barbell (6 series / 10ponavljanja)
Triceps down [Push Downs] (3serije/10 reps)
One-handed thrust [One arm press] (3serije / 15 reps)
day 3
Squat with boxes [Box squats] (10serija / 2 reps)
Use 54% of 1RM with 45-60 seconds between sets
The reverse hyperextension (3serije / 8ponavljanja)
Jednonožni squat (4serije / 10 reps)
each leg
Rowing dumbbell [Dumbell Rows] (4serije / 6 reps)
Shoulder shrugs [Barbell Shrugs] (3serije / 15ponavljanja)
day 4
Thrust from the bench [bench press] (10serija / 3 reps)
Use 60% 1RM and three catches with a 45-60 second pause
Lying triceps extensions with dumbbells (4serije / 8ponavljanja)
Lateral dumbbell flight (3serije / 10ponavljanja)
Lateral flying over rows dumbbell (3serije / 10ponavljanja)
week 3
day 1
Good Mornings
It heats up doing sets of three reps until you feel you can no longer perform three reps. Then decrease the reps to one and continue until one repetition maximum (1RM)
Raising the Gluteus-box [Glute Ham Raise] (3 sets / 3 reps)
Try to count to four when you go down down
The reverse hyperextension [Reverse Hyperextensions] (3serije/8ponavljanja)
Sit-ups with cable pulleys at the top [Pull down Abs] (5serija/15ponavljanja)
Straight leg raising [Straight Leg Raises] (5serija/20ponavljanja)
day 2
Thrust with the board [Board Press]
It heats up doing sets of three reps until you get to the series in which you can do three repetitions. Then reduce to one rep and continue until you reach a maximal repetition (1RM)
Lying triceps extensions with a barbell (6 series / 10ponavljanja)
Triceps down [Push Downs] (3serije/10 reps)
One-handed thrust [One arm press] (3serije / 15 reps)
day 3
Squat with boxes [Box squats] (10serija / 2 reps)
Use 56% of 1RM with 45-60 seconds between sets
The reverse hyperextension (3serije / 8ponavljanja)
Jednonožni squat (4serije / 10 reps)
each leg
Rowing dumbbell [Dumbell Rows] (4serije / 6 reps)
Shoulder shrugs [Barbell Shrugs] (3serije / 15ponavljanja)
day 4
Thrust from the bench [bench press] (10serija / 3 reps)
Use 60% 1RM and three catches with a 45-60 second pause
Lying triceps extensions with dumbbells (4serije / 8ponavljanja)
Lateral dumbbell flight (3serije / 10ponavljanja)
Lateral flying over rows dumbbell (3serije / 10ponavljanja)
week 4
day 1
Squat low to the box [Low Box squats] (10serija / 2 reps)
It heats up doing sets of three reps until you get to the series in which you can do three repetitions. Then reduce to one rep and continue until you reach a maximal repetition (1RM)
Raising the Gluteus-box [Glute Ham Raise] (3 sets / 3 reps)
Try to count to four when you go down down
The reverse hyperextension [Reverse Hyperextensions] (3serije/8ponavljanja)
Sit-ups with cable pulleys at the top [Pull down Abs] (5serija/15ponavljanja)
Partial deadlift (3serije / 20ponavljanja)
day 2
Thrust from the floor [Floor press]
It heats up doing sets of three reps until you get to the series in which you can do three repetitions. Then reduce to one rep and continue until you reach a maximal repetition (1RM)
Lying barbell triceps extension [JM press] (up to 2 sets / 3ponavljanja)
Thrust on an incline bench with dumbbells (2serije / 10ponavljanja)
Seated dumbbell snatch (4serije / 8ponavljanja)
Straight leg raising [Straight Leg Raises] (5serija / 15ponavljanja)
day 3
Squat with boxes [Box squats] (10serija / 2 reps)
Use 60% of 1RM with 45-60 seconds between sets
The reverse hyperextension [Reverse Hyperextensions] (5serija / 8ponavljanja)
Paddling with a chest-supported [Chest supported rows] (4serije / 8ponavljanja)
Raising gluteus-box (3serije / 6ponavljanja)
Crunches with a cable on the upper pulley (5serija/10ponavljanja)
day 4
Thrust from the bench [bench press] (10serija / 3 reps)
Use 60% 1RM and three catches with a 45-60 second pause
Thrust with a narrow grip bench (to 2serije / 3ponavljanja)
One-handed dumbbell extension (3serije / 10ponavljanja)
Raising drive in front of the trunk (3serije / 10ponavljanja)
week 5
day 1
Squat low to the box
It heats up doing sets of three reps until you get to the series in which you can do three repetitions. Then reduce to one rep and continue until you reach a maximal repetition (1RM)
Raising gluteus-box (5serije / 5ponavljanja)
The reverse hyperextension (3serija / 8ponavljanja)
Crunches with a cable on the upper pulley (5serija/15ponavljanja)
Partial deadlift (3serije / 20ponavljanja)
day 2
Thrust from the floor [Floor press]
It heats up doing sets of three reps until you get to the series in which you can do three repetitions. Then reduce to one rep and continue until you reach a maximal repetition (1RM)
Lying barbell triceps extensions (up to 2 sets / 3ponavljanja)
Thrust with hair dumbbell bench (2serije / 10ponavljanja)
Seated dumbbell snatch (4serije / 8ponavljanja)
Straight leg raising (5serija / 15ponavljanja)
day 3
Squat with boxes [Box squats] (10serija / 2 reps)
Use 50% of 1RM with 45-60 seconds between sets
The reverse hyperextension (3serija / 8ponavljanja)
Paddling with a chest-supported (4serije / 8ponavljanja)
Raising gluteus-box (3serije / 6ponavljanja)
Crunches with a cable on the upper pulley (5serija/10ponavljanja
day 4
Thrust from the bench [bench press] (10serija / 3 reps)
Use 60% 1RM and three catches with a 45-60 second pause
Thrust with a narrow grip bench (to 2serije / 3ponavljanja)
One-handed dumbbell extension (3serije / 10ponavljanja)
week 6
day 1
Squat low to the box
It heats up doing sets of three reps until you get to the series in which you can do three repetitions. Then reduce to one rep and continue until you reach a maximal repetition (1RM)
Raising gluteus-box (5serije / 5ponavljanja)
The reverse hyperextension (3serija / 8ponavljanja)
Crunches with a cable on the upper pulley (5serija/10-15ponavljanja)
Partial deadlift (3serije / 20ponavljanja)
day 2
Thrust from the floor
It heats up doing sets of three reps until you get to the series in which you can do three repetitions. Then reduce to one rep and continue until you reach a maximal repetition (1RM)
Lying barbell triceps extension [JM press] (up to 2 sets / 3ponavljanja)
Thrust with hair dumbbell bench (2serije / 10ponavljanja)
Straight leg raising (5serija / 15ponavljanja)
day 3
Squat with a box (10serija / 2 reps)
Use 52% of 1RM with 45-60 seconds between sets
The reverse hyperextension (5serija / 8ponavljanja)
Paddling with a chest-supported (4serije / 8ponavljanja)
Raising gluteus-box (3serije / 6ponavljanja)
Crunches with a cable on the upper pulley (5serija/10ponavljanja)
day 4
Thrust from the bench [bench press] (10serija / 3 reps)
Use 60% 1RM and three catches with a 45-60 second pause
Thrust with a narrow grip bench (to 2serije / 3ponavljanja)
One-handed dumbbell extension (3serije / 10ponavljanja)
Raising drive in front of the trunk (3serije / 10ponavljanja)
week 7
lday 1
Squat low to the box
It heats up doing sets of three reps until you get to the series in which you can do three repetitions. Then reduce to one rep and continue until you reach a maximal repetition (1RM)
Raising gluteus-box (5serije / 5ponavljanja)
The reverse hyperextension (3serija / 8ponavljanja)
Crunches with a cable on the upper pulley (5serija/10ponavljanja)
Barbell Lunges (4serije / 10ponavljanja)
each leg
day 2
Thrust ball with [Ball press] (3serije / 20ponavljanja)
Seated dumbbell shoulder press (5serija / 10ponavljanja)
Triceps extensions on incline bench with a barbell (5serija / 6ponavljanja)
Face pulls
day 3
Squat with a box (10serija / 2 reps)
Use 54% of 1RM with 45-60 seconds between sets
The reverse hyperextension (4serija / 8ponavljanja)
Raising gluteus-box (4serije / 15ponavljanja)
Crunches with a cable on the upper pulley (3serija/8ponavljanja)
day 4
Thrust from the bench (10serija / 3 reps)
Use 60% 1RM and three catches with a 45-60 second pause
Dumbbell Triceps Extensions (4serije / 6ponavljanja)
Trices thrust down in reverse grip (3serije / 15ponavljanja)
The combination of raising the dumbbell to the front-middle-posterior deltoid (2serije / 60ponavljanja)
20 repetitions for each part
Crunches with a cable on the upper pulley (5serija/10ponavljanja)
week 8
day 1
Good morning squats
It heats up doing sets of three reps until you get to the series in which you can do three repetitions. Then reduce to one rep and continue until you reach a maximal repetition (1RM)
Raising gluteus-box (5serije / 5ponavljanja)
The reverse hyperextension (3serija / 8ponavljanja)
Crunches with a cable on the upper pulley (5serija/10-15ponavljanja)
Lunges (4serije / 10ponavljanja)
day 2
Thrust from the floor
It heats up doing sets of three reps until you get to the series in which you can do three repetitions. Then reduce to one rep and continue until you reach a maximal repetition (1RM)
Lying barbell triceps extensions (up to 2 sets / 3ponavljanja)
Holidays should last approximately 5 minutes
Seated dumbbell shoulder press (5serija / 10ponavljanja)
Triceps extensions on incline bench with a barbell (5serija / 6ponavljanja)
Face pulls (5serija / 15ponavljanja)
day 3
Squat with a box (10serija / 2 reps)
Use 62% of 1RM with 45-60 seconds between sets
The reverse hyperextension (5serija / 8ponavljanja)
Raising gluteus-box (4serije / 15ponavljanja)
Crunches with a cable on the upper pulley (3serije / 8ponavljanja)
day 4
Thrust from the bench (10serija / 3 reps)
Use 60% 1RM and three catches with a 45-60 second pause
Dumbbell Triceps Extensions (4serije / 6ponavljanja)
Trices thrust down in reverse grip (3serije / 15ponavljanja)
The combination of raising the dumbbell to the front-middle-posterior deltoid (2serije / 60ponavljanja)
20 repetitions for each part
Crunches with a cable on the upper pulley (3serije / 8ponavljanja)
week 9
day 1
Squat with boxes
Work until you reach your 1RM
Thrust from the bench
Work until you reach your 1RM
* These maximums will be used as the 1RM for the next round of 8 weeks
15 minute workout for the triceps
Cables are a great thing to round off the triceps. Allow for variations, three of which are here opisane.Na triceps exercises like triceps extensions behind the head, it is important to prevent movement of the upper arm. Lock your hands on the shoulders in one place, so that the elbow is only at the elbows. When there is movement in the shoulders, it means that other muscles turn to assisted pokreta.U triceps in performing a complex series D is best to use the handle to easily switch between the two exercises.
exercise
series
reps
Triceps extensions behind the head
4
15,12,10,10 *
Concentration extension cable (with in a complex series)
Triceps pull cable bent
3
3
8,10,12 **
8,10,12 **
(Optional) Pushups narrow catches
1
failure
* Pyramid increase load each round ** Pyramid reduce the burden each series
Triceps extensions behind the head
Start: Hook the rope to the upper sheave. Receive neutral grip handle behind your head back toward the group of weights, and the gap of about two feet one foot in front of others for balance. Napravtite small bend at the waist so your torso is leaning towards naprijed.Pokret: Do only the movement of the elbow in full extension suppression arm and hand finished in line with ears.
Concentration extension cable
Start: Set D handle on top sheave. Receive a lunch and sit on a flat bench, leaning back on the inner thigh, upper arm (left arm, left thigh). Elbow to you should be just below koljena.Pokret: Stretch your arms up and keep tenzijuu triceps for a moment and then slowly return to starting position. Change position and repeat with your other hand.
Triceps pull cable bent
Start: Face lifting, bend at the waist so your torso is almost parallel with the floor. Receive D handle is connected to the lower sheave. Elbow to position so that your upper arms parallel to the floor and the elbow is at right angles, and the sitsnut tijelo.Pokret: Stretch your arms until your forearms and upper arms do not straighten out, to squeeze the maximum peak position and controlled release to the starting position.
15 minute workout for the biceps
When you are pressed for time with the device with the cables you can be my best friend. They are simple to use and easy to adjust the weight and exercise with a myriad of ways, providing a winning combination for a great workout. Biceps curl on the upper pulley is in fact pose a "double biceps" with the additional load. Try to squeeze the maximum biceps as you approach the end point of motion in order to extract all the benefits of this exercise. If this exercise is performed quickly and without control will not achieve much, but if your best and perform slow controlled movement, "pump" feeling will be different nevjerojatan.Tri catches in this routine (palms up, down and to one another) attack your hand from three important angles.
exercise
series
reps
Barbell curl on the upper pulley
3
10
Standing elbow to the lower pulley to help string
2
10-5-5
Failure *
Curl the EZ-grip bars in reverse
3
10,8,6 **
* Both series are padajuće.Napravite 10 reps, drop weight, do five, drop the weight, take 5, lower weight and do a failure.
Pyramid ** load increases each round.
Barbell curl on the upper pulley
Start: Stand in the middle of cross device, you receive a D handles mounted on the upper sheave. Your body should look like the letter T in the initial položaju.Pokret: Make a curl inward, gently rotate the hands so that your little fingers, not thumbs, are closest to the ear, and in this position, squeeze the maximum biceps before they return to the starting position
Standing elbow to the lower pulley with string
Start: Receive placed on the bottom rope sheave with a neutral grip, knees slightly bent and feet shoulder-width apart. Get the rope firmly at its end, not more, to enable the performance of complete pokreta.Pokret: Make a strong hand and the elbow bend your elbows while keeping them stationary on the body. Handles up to bring your shoulder (as close as possible and to avoid moving the elbow forward) and stop for a minute in this position. Replace the handle down, but stop before hand to be fully extended so that your muscles have been under constant tension.
Biceps curl EZ-bar reverse grip
Start: Stand to your feet shoulder-width apart, knees slightly bent and back straight, and get the EZ-bar nadhvatom. (In the picture the person who keeps his thumbs over exercise bars, but more for safety and put under the control rods). Movement: Make curls with maximum muscle contraction at the top, then lower the weight is controlled just before full extension, thereby ensuring a constant tension in his hands.
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