Zoltan Kozma

Nikako pre treninga istezanje?Lol!

Izbacio bih sve Koji idiot,10 minuta se isteze PRE treninga....Nikako pre treninga istezanje...Sto se treninga tice iz BB perspektive nema veze s vezom,ali njima valjda ima posto skacu,prevrcu se itd.

Za ovo je neki lik puko skupe pare ,pa sam ja mazno od njega sa nekog piratskog servera to je iz Johnove knjige...

workout 
DAY 1

AT GYM
1- WARM UP
- 10 minutes cardio
- 10 minutes stretch

2- TORSO & JOINT STABILIZATION
- low back press
- single-leg low back raise
- balanced back extension
- supermans
- ab crunches
- ab side crunches
- ab roll / body tightener
- butt ups
- shoulder circles
- triceps extensions (done with bungee cord)
- internal rotation (done with bungee cord)
- external rotation (done with bungee cord)
- reverse rotators (done with bungee cord)

3- WEIGHTS
- Shoulders, Chest, Triceps

-chest-
Dumbbell Press 3 sets 6-8
Dumbbell Incline Press 3 sets 6-8
Bench Machine 3 sets 10
Incline Machine 3 sets 10
Cable Crosses high angle 3 sets 10
Cable Crosses low angle 3 sets 10
Cable Crosses straight 3 sets 10
Dips 3 sets of as many as I can

-shoulders-
Dumbbell Military 3 sets 8-10
Military Machine 3 sets 10
Shoulder Raises 3 sets 10
Shrugs 3 sets 15

-triceps-
Triceps Extensions 3 sets 10
Dumbell Triceps Extensions 3 sets 10

4- STRETCH
- 5-10 minutes cardio
- Warm up stretches
- Dynamic front lift stretch (usually front axe kicks)
- Dynamic side lift stretch (usually inside and outside crescent kicks)
- Static arms, chest, obliques, and shoulder stretches (hold for 15 seconds)
- Wrestler neck bridge (hold for 1 minute)
- Full bridge (hold for 1 minute)
- Static Lower and Upper back stretches (hold for 30 seconds)
- Static Stomach stretch (hold for 30 seconds)
- Static Calve Stretch (hold for 30 seconds)
- Static Groin Stretch (hold for 30 seconds)
- Static Sidesplits, easing into it (45 seconds)
- Static Sidesplits full (1 minute)
- Static Sidesplits easing out (1 minute)
- Static Butt Stretch (hold for 45 seconds)
- Static Hamstring Stretch (hold for 45 seconds)
- Static Quadriceps Stretch (hold for 45 seconds)
- Static Front Split position, first step easing into it (hold for 1 minute)
- Static Front Splits, full (hold for 1 minute)
- Static Front Splits, easing out (ease out for 1 minute)

LEAVE GYM
GO TO TRACK OR FIELD

5- PLYOMETRICS
- Rocket jumps 2 x 8
- Double-leg tuck jumps 2 x 10
- Split Squat jumps 2 x 8
- Single-leg hop progression 2 x 5
- Single-leg lateral hop (back & forth) 2 x 8
- Butt Kickers
- High knees
- Sprint / jog intervals


workout 
DAY 2

AT GYM
1- WARM UP
- 10 minutes cardio
- 10 minutes stretch

2- WEIGHTS
- Back, Biceps, Legs
-back-
Chinups 3 sets of as many as I can
Pullups 3 sets of as many as I can
Back Machine 3 sets of 10
Lat Pulls3 3 sets of 10
Back Machine #2 3 sets of 10
Seated Low Rows 3 sets of 10
Rear Delt/Back Machine 3 sets of 10
Hyperextensions 3 sets of 12
-biceps-
Cable Curls 3 sets of 10
Curl Machine 3 sets of 6-8
Curl Machine #2 3 sets of 10
Dumbbell Curls 3 sets of 8-10
-legs-
Leg Press 3 sets of 12
Calve Raises on Leg Press 3 sets of 21
Seated Calve Raises 3 sets of 15
Leg Extensions 3 sets of 12
Leg Curls 3 sets of 12

3- STRETCH
- 5 -10 minutes cardio
- Warm up stretches
- Dynamic front lift stretch (usually front axe kicks)
- Dynamic side lift stretch (usually inside and outside crescent kicks)
- Static Arms, chest, obliques, and shoulder stretches (hold for 15 seconds)
- Wrestler neck bridge (hold for 1 minute)
- Full bridge (hold for 1 minute)
- Static Lower and Upper back stretches (hold for 30 seconds)
- Static Stomach stretch (hold for 30 seconds)
- Static Calve Stretch (hold for 30 seconds)
- Static Groin Stretch (hold for 30 seconds)
- Static Sidesplits, easing into it (45 seconds)
- Static Sidesplits full (1 minute)
- Static Sidesplits easing out (1 minute)
- Static Butt Stretch (hold for 45 seconds)
- Static Hamstring Stretch (hold for 45 seconds)
- Static Quadriceps Stretch (hold for 45 seconds)
- Static Front Split position, first step easing into it (hold for 1 minute)
- Static Front Splits, full (hold for 1 minute)
- Static Front Splits, easing out (ease out for 1 minute)

4- AEROBIC TRAINING
- 30 minutes hard cardio

Sta mislite?sta bi ste izbacili/dodali,izmenili   Ima jos Delova ali nazalost nisam to nabavio potrudicju se pa cju da okacim ako uspem...