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Program sala
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Fantazio

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Post Posted: 06-08-2008, 09:56:30 | Translate post to: ... (Click for more languages)

Prezentati programul vostru , celor ce mergeti la sala si ceva rezultate -

Al meu :
Prima zi :
Pectorali :
1. Impins orizontal ( asezat )
2. Impins declinat ( asezat )
3. Fluture ( asezat )
Biceps :
1. Ridicat alternativ gantere
2. Bara Scott ( asezat )

A doua zi :
Spate :
1. Tractiuni la bara fixa
2. Extensia spatelui
Triceps :
1.
2.

A treia zi :
Umeri :
1.
2.

Abdomen :
1. Crunch
2. Rama

A patra zi :
1. Picioare forta
2. Picioare rezistenta ( alergat )

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OlTy

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Post Posted: 22-08-2008, 13:56:05 | Translate post to: ... (Click for more languages)

Stiu ca este mai vechi topicul dar asi vrea sa iti dau cateva sfaturi
Spate-Biceps
Piept-Triceps
Umeri-trapez !!!
abdomen- picioare
Asta ar fi sfatu meu dar ... - faci cum crezi si aranjeazati tu ordinea si pauzele
3 seri a cate 10 repetari minim si pariez ca ma injuri - si nu pune greutate exagerata incearca cu greutate mai mica dar executa exercitiile corect.

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*0ranGe ! KooLeR

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Post Posted: 20-09-2008, 19:41:03 | Translate post to: ... (Click for more languages)

cel mai bun program -
prima zii:piept si biceps
a doua zii:abdomene
a treia zii:spate si triceps
a patra zii:zii:picioare la greu
a cincea zii: umeri( inclusiv trapez)

sa nu mai faceti prima zii piept, urmatoarea zii spate, apoi umeri...in trei zile sa faceti toate astea...obositi prea mult, si in plus muschii se formeaza in ziua de pauza. Credeti-ma sunt foarte bine documentat.




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In2ition

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Post Posted: 29-05-2009, 19:08:16 | Translate post to: ... (Click for more languages)

ceva sfaturi pentru punere de masa musculara?

We stop looking for monsters under the bed when we realize they're inside of us.

nr913 wrote:
no really, dacã nu era așa țãrancã, și dacã era în bucurești, o luam de nevastã

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pepy

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Post Posted: 29-05-2009, 20:09:27 | Translate post to: ... (Click for more languages)

In2ition wrote:
ceva sfaturi pentru punere de masa musculara?


Faci program de masa.. repetari putine, cate 4-5 serii, greutate mare.
De exemplu faci brate cu 10.. daca poti face ~15 repetari la fiecare serie maresti greutatea la 12, apoi cat vrei tu dar sa faci 8-12 repetari.. Din cate am inteles de pe la astia de la sala, vara nu pui bine masa musculara.. cel mai bine este sa faci iarna, din cauza alimentatiei etc.. Vara este mai mult pentru definit.

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mishu

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Post Posted: 08-02-2010, 01:15:53 | Translate post to: ... (Click for more languages)

@OlTy: acelasi program il aveam si eu, insa difera greutatea. Poate tu faci pentru definitie, insa eu faceam pentru masa, asa cum spune pepy mai sus... Cat de multe kg poti, in asa fel incat sa transpiri foarte tare la a 9-a repetare.
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art.work
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Post Posted: 05-07-2010, 15:33:36 | Translate post to: ... (Click for more languages)

luni : brate
marti : picioare
miercuri : piept
joi : picioare
vineri : spate + umeri

300 abdomene dupa fiecare antrenament , 30min banda si 20 min bicicleta. nu iau nimic dar cred ca o sa iau omegla complex



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BojaN

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        Battletag: postrow.ID_BATTLE_NET}  sinnerzqrr 
Post Posted: 05-07-2010, 20:02:35 | Translate post to: ... (Click for more languages)

luni: piept + biceps
miercuri: picioare umeri
vineri: spate + triceps

100 abdomene dimineata cand ma scol, 100 dupa antrenament. fara banda si bicicleta si fara proteine sau alte prostii.



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d1v1NEEE

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Post Posted: 05-07-2010, 21:16:04 | Translate post to: ... (Click for more languages)

BojaN wrote:
luni: piept + biceps
miercuri: picioare umeri
vineri: spate + triceps

100 abdomene dimineata cand ma scol, 100 dupa antrenament. fara banda si bicicleta si fara proteine sau alte prostii.


cel mai bun -

incearca sa faci cate 3 repetari la fiecare exercitiu a cate 15



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art.work
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Post Posted: 05-07-2010, 22:06:29 | Translate post to: ... (Click for more languages)

divine shh

pentru masa se face 4x8-12

@bojan

cand lucrezi pt spate lucrezi si triceps deci nu e bine sa faci triceps dupa , suprasoliciti muschiul , iti propun sa incerci piept+triceps , spate+biceps.



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d1v1NEEE

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Post Posted: 05-07-2010, 22:07:33 | Translate post to: ... (Click for more languages)

art.work wrote:
divine shh

pentru masa se face 4x8-12

@bojan

cand lucrezi pt spate lucrezi si triceps deci nu e bine sa faci triceps dupa , suprasoliciti muschiul , iti propun sa incerci piept+triceps , spate+biceps.


ba taci ma -
nu vorbii daca nu stii



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BojaN

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        Battletag: postrow.ID_BATTLE_NET}  sinnerzqrr 
Post Posted: 06-07-2010, 08:26:17 | Translate post to: ... (Click for more languages)

d1v1NEEE wrote:
BojaN wrote:
luni: piept + biceps
miercuri: picioare umeri
vineri: spate + triceps

100 abdomene dimineata cand ma scol, 100 dupa antrenament. fara banda si bicicleta si fara proteine sau alte prostii.


cel mai bun -

incearca sa faci cate 3 repetari la fiecare exercitiu a cate 15



eu fac 12 la incalzire si pe urma 4 repetari a cate 10.


@art.work: crede-ma ca e bine asa. fac asta de 5 ani de zile -



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Mouz'

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Post Posted: 06-07-2010, 09:02:57 | Translate post to: ... (Click for more languages)

Luni. Piept , biceps Cardio 15'/20'
Marti. Umeri , trapez abdomen
Miercuri. Pauza
Joi. Picioare , lombari Cardio 15'/20'
Vineri. Spate, triceps , abdomen Cardio 15'/20'
Sambata. Pauza
Duminica. Gambe , Piept , antebrat. Cardio 15'/20'


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art.work
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Post Posted: 06-07-2010, 11:07:42 | Translate post to: ... (Click for more languages)

de ce ai duminica si luni piept ?


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Mouz'

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Post Posted: 06-07-2010, 14:45:14 | Translate post to: ... (Click for more languages)

Pentru ca normal duminica am pauza , da ma duc ca nam ce face. Si normal fac cam ce nu ma doare.

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