trenink 3x tydne

[Saizen]

cau, potreboval bych poradit nejaky fullbody treninkovy plan na 3x tydne. Pred tim sem cvicil split 4x tydne, ted uz nemam tolik casu, a ja sem uprimne v koncich jak to rozumne sestavit ( ani s tim nemam tolik zkusenosti), hledal sem na internetu vsude mozne, ale nic moc co by se mi libilo sem nenasel.

za pripadny odkazy moc dekuju)

[CZEBLADE]

Strýček google nic? Reg Park 5x5 3x týdně nebo podobný Korteho trénink 3x týdně fullbody + doplňkové cviky.

[Saizen]

vsechno mi pripadalo tak nejak meky :D mrku na ten Reg Park

[CharlesWood]

Saizen napsal:

vsechno mi pripadalo tak nejak meky :D mrku na ten Reg Park

chapu ze ti prijde v jeden den treba benchpress, mrtvola a drep 5x5 mekky...zato dvouhodinovej trenink na prsa biceps je tvrdej

[CharlesWood]

Reg Park 5x5:

Workout A:

Back Squats 5×5
Chin-Ups or Pull-Ups 5×5
Dips or Bench Press 5×5
Barbell Curls 2×10
Wrist Work 2×10
Calves 2×15-20

Workout B:

Front Squats 5×5
Rows 5×5
Standing Press 5×5
Deadlifts 3×5 (2 warm-up sets and 1 “stabilizer set”)
Wrist Work 2×10
Calves 2×15-20

Training Schedule:
Week 1: A, B, A
Week 2: B, A, B
Week 3: A, B, A and so forth.

Workout Notes:
5x5 - All exercises utilizing a 5x5 protocal include 2 warmup sets. The first set is 5 reps with 60% of your working weight. The second set is 5 reps with 80% of your working weight. The final 3 sets are performed with 100% of your working weight. So again, of the 5 sets that you perform for these exercises, the first 2 sets are warmups.
Deadlifts - Deadlifts are performed using 2 warmup sets (at 60% and 80% of working weight), and one working set performed with heavy weight for 5 reps. So again, of the 3 sets that you perform for deadlifts, the first 2 sets are warmups.


http://trainingdimensions.net/tdArticles/Reg%20Park.pdf

[Saizen]

dekuju, uz mam vybrano )