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Teretana Program

The document outlines a weekly workout schedule with specific exercises assigned to each day, focusing on different muscle groups such as biceps, chest, back, and legs. It includes details on the number of sets and repetitions for each exercise, as well as recommendations for intensity and rest periods. Additionally, there are notes on incorporating rest days and variations in exercises throughout the week.

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Milan
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49 views2 pages

Teretana Program

The document outlines a weekly workout schedule with specific exercises assigned to each day, focusing on different muscle groups such as biceps, chest, back, and legs. It includes details on the number of sets and repetitions for each exercise, as well as recommendations for intensity and rest periods. Additionally, there are notes on incorporating rest days and variations in exercises throughout the week.

Uploaded by

Milan
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOC, PDF, TXT or read online on Scribd

Ponedeljak / Dan 1 Utorak / Dan 2 Sreda / Dan 3 Četvrtak / Dan 4 Petak / Dan 5 Subota / Dan 6

Biceps/podlaktica/ Grudi/Ramena Ledja/Noge Grudi/Ramena Biceps/podlaktica Ledja/Noge/Triceps


stomak

Biceps curls x5 Bench press x5 Lat pull-down x5 Bench press x5 Chin-ups x5 Squat x5
(Curved barbell) (should eventually
lead to a static exe.)

Hammer barbell curls Bench press incline Low Seated Row x5 Cable Crossover x5 Zottman curls Dead lift
x4 x5 x5
(medium intensity) x5

ATG lower back


Forearm curls Shoulder press x5 exercise x5 Shoulder press x5 Reverse forearm curls Triceps curl x5
x5 x5

Plank x 2min. Plank x 2min.


Stomach vacuum x 1min. Vertical calf raises x5 Stomach vacuum x Dips
Sit-ups (30) 1min. (lowered head) x5
Leg raises (60) Sit-ups (30)
Leg raises (60)

1 day no workout/any day would do;


2-3 minutes breaks (2 smaller muscles, 3 larger ones); 3:30-4:00 min. for compound exe.;
Medium intensity (no exhaustion) on dead-lift and squat;
Ponedeljak / Dan 1 Utorak / Dan 2 Sreda / Dan 3 Četvrtak / Dan 4
Biceps/podlaktica/ Grudi/Ramena Ledja/Noge Grudi/Ramena
stomak

Bench press x4 Biceps curls x4 Bench press x4 Biceps curls x4


(Curved barbell) (Curved barbell)

Bench press incline x4 Hammer barbell curls Bench press incline Hammer barbell curls
x4 x4 x4

Lat machine x4 Rowing machine x4


push-ups 150x push-ups 150x

Abs x3 Lower back curls x4 Abs x3 Squat + Vertical calf


raises

Ponedeljak Sreda Petak Nedelja

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