Elbroth
Witam. Spotkałem się z planem treningowym, który jest promowany nazwiskiem Scotta Adkinsa, przez co mnie zainteresował, jednak jest on po angielsku, co stanowi dla mnie problem. Jeśli ktoś mógłby go przetłumaczyć i wypowiedzieć się na temat jego skuteczności, byłbym bardzo wdzięczny.
Szczęśliwego Nowego Roku!
PLAN:
Days 1/5: Legs and Shoulders
4 sets 8 repetitions (each leg) one legged barbell squat
3 sets 10 repetitions upright barbell rows
4 sets 10 repetitions kettlebell snatch
3 sets 10 repetitions barbell shoulder press
3 sets 12 repetitions jump squats
3 sets 8 repetitions (each side) bent over low pulley lateral raise
3 sets 10 repetitions barbell side lunges
Day 2/4: Chest, Back and Arms
4 sets 8 repetitions (each side) pushup rows
3 sets 10 repetitions Triceps push-downs with reverse grip
4 sets 10 repetitions cable curls lying on floor
3 sets 10 repetitions incline dumbbell press
3 sets 12 repetitions pull ups
3 sets 8 repetitions (each side) single leg deadlifts
3 sets 10 repetitions bench press close-grip
Day 3/6: High Intensity Interval Training & Core
10 minutes High Intensity Intervals on treadmill
3 sets 30 seconds plank on stability ball
3 sets of 30 seconds mountain climbers
3 sets of 10 turskish kettlebell get-up
3 sets of 10 cable crunches
3 sets of 14 bent knee hip raises
3 sets of 10 back extensions
4 sets of 12 ab twists with medicine ball or weight
10 minutes of jumping rope at variable intensity
Szczęśliwego Nowego Roku!
PLAN:
Days 1/5: Legs and Shoulders
4 sets 8 repetitions (each leg) one legged barbell squat
3 sets 10 repetitions upright barbell rows
4 sets 10 repetitions kettlebell snatch
3 sets 10 repetitions barbell shoulder press
3 sets 12 repetitions jump squats
3 sets 8 repetitions (each side) bent over low pulley lateral raise
3 sets 10 repetitions barbell side lunges
Day 2/4: Chest, Back and Arms
4 sets 8 repetitions (each side) pushup rows
3 sets 10 repetitions Triceps push-downs with reverse grip
4 sets 10 repetitions cable curls lying on floor
3 sets 10 repetitions incline dumbbell press
3 sets 12 repetitions pull ups
3 sets 8 repetitions (each side) single leg deadlifts
3 sets 10 repetitions bench press close-grip
Day 3/6: High Intensity Interval Training & Core
10 minutes High Intensity Intervals on treadmill
3 sets 30 seconds plank on stability ball
3 sets of 30 seconds mountain climbers
3 sets of 10 turskish kettlebell get-up
3 sets of 10 cable crunches
3 sets of 14 bent knee hip raises
3 sets of 10 back extensions
4 sets of 12 ab twists with medicine ball or weight
10 minutes of jumping rope at variable intensity
Krzysztof Piekarz
raczek87
