Total Gym Vežbe
DAN 1
DAN 2
DAN 3
Noge
Trbušnjaci
Leđa
Grudi
Ramena
Biceps
Triceps
DAN 1
DAN 2
DAN 3
Noge
Trbušnjaci
Leđa
Grudi
Ramena
Biceps
Triceps
RUKE - 3x8
1. Biceps Curl
2. Lateral Single-Arm Biceps Curl
6. Biceps Curl with Leg Curl
1. Triceps Extension
2. Prone Triceps Extension
3. Kneeling Triceps Extension
4. Lateral Single-Arm Triceps Extension
RAMENA - 3x8
1. Shoulder Press
2. Upright Row
3. Upright Row with Hyperextension
4. Upright Row with Leg Curl
6. Front Deltoid Raise
GRUDI 3x8
1. Chest Press
5. Chest Fly
8. Lateral Chest Fly
9. Pullover
LEĐA - 3x10
1. Hyperextension
2. Row
3. Crossover Row
4. Kneeling Row
5. Row with Hyperextension
8. Prone Back Fly
10. Lateral Pulldown
11. Pulldown with Squat with Elbows Flexed
TRBUŠNJACI - 2x25
1. Crunch
2. Resisted Crunch
5. Sit-Up with Feet Attached
7. Trunk Rotation
10. Low Leg Pull-In
NOGE - 4x12
1. Leg Curl
3. Squat
5. Single-Leg Squat
6. Single-Leg Squat On Side
7. Single-Leg Squat Kneeling
11. Front Lunge
13. Hip Abduction
15. Calf Raise
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