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Program Antrenament Sala Incepatori

This document outlines a 2-week training program that focuses on different muscle groups each day. Week 1 includes exercises targeting biceps, triceps, back, shoulders, and chest on Mondays through Fridays respectively. Week 2 follows the same format with different exercises, focusing on biceps, triceps, back, shoulders and chest on those respective days. The workouts include various exercises using equipment like dumbbells, bars, and machines.

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Balanuca Marius
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848 views2 pages

Program Antrenament Sala Incepatori

This document outlines a 2-week training program that focuses on different muscle groups each day. Week 1 includes exercises targeting biceps, triceps, back, shoulders, and chest on Mondays through Fridays respectively. Week 2 follows the same format with different exercises, focusing on biceps, triceps, back, shoulders and chest on those respective days. The workouts include various exercises using equipment like dumbbells, bars, and machines.

Uploaded by

Balanuca Marius
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
  • Saptamana 1
  • Saptamana 2

Program sala

Saptamana 1
Luni - brate

Flexii cu gantere
Flexii cu haltera
Flexii la banca cu bara Z
Flexii bara Z

Marti picioare + triceps

Presa pentru picioare


Fandari
Ridicari pe varfuri
Extensia bratelor la scripete
Extensia bratelor din culcat pe spate, cu bara

Miercuri spate

Tractiuni helcometru spate


Ramat la helcometru
Tractiuni helcometru fata
Extensii aparat

Joi umeri

Impins de la ceafa cu gantere


Ridicari greutati
Ridicari bara Z
Ridicari gantere lateral

Vineri - piept
Impins de la piept gantere plan drept
Fluturari
Impins de la piept gantere plan inclinat+declinat

Saptamana 2
Luni brate
Flexii Hammer
Flexii banca Scott
Flexii cu gantera pe genunchi
Scripete

Marti picioare +triceps

Genoflexiuni
Aparat fese
Abductie + Adductie
Extensia bratelor la scripete, cu priza tip supinatie
Impins cu bara la bara orizontala, din culcat, cu priza ingusta

Miercuri spate

Tractiuni helcometru spate


Ramat la helcometru
Extensii spate aplecare
Extensii la aparat

Joi umeri

Impins de la ceafa cu gantere


Ridicari greutati
Ridicari bara Z
Ridicari gantere lateral

Vineri piept
Impins de la piept gantere plan drept
Scripete
Impins de la piept gantere plan inclinat+declinat

Program sala Saptamana 1 Luni - brate  Flexii cu gantere  Flexii cu haltera  Flexii la banca cu bara Z  Flexii bara
Saptamana 2 Luni – brate  Flexii Hammer  Flexii banca Scott  Flexii cu gantera pe genunchi  Scripete Marti – pici

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