Program Sala Pentru Boss-i

8/9/2019 Program Sala Pentru Boss-i

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DAY 1: Chest and Abs

FlatFlat Bench Press Warm-up sets and then 3 workn! sets "# $ reps per set%

&nclne Bench Press 3 workn! sets "# $ reps per set%

We!hted Dp 3 workn! sets "# $ reps per set%

Cable Crunch 3 sets "enou!h we!ht to allow 1' 1( reps per set%

Captan)s Char *e! +ase "no we!ht, as man as ou can do% 3 sets

Bcles "no we!ht, as man as ou can do% 3 sets

DAY (: Back and Cal.es

Barbell Deadl/t Warm-up sets and then 3 workn! sets

0ne-Arm Dumbbell +ow 3 workn! sets

Close-rp *at Pulldown 3 workn! sets

2eated or 2tandn! Cal/ +ase $ sets "enou!h we!ht to allow 1' 1( reps per set%

DAY 3: 2houlders

2eated Barbell ltar Press Warm-up sets and then 3 workn! sets

2de *ateral +ase 3 workn! sets

Bent-0.er +ear Delt +ase 3 workn! sets

Barbell 2hru!s 3 workn! sets

DAY #: *e!s

Barbell 24uat Warm-up sets and then 3 workn! sets

*e! Press 3 workn! sets

+omanan Deadl/t 3 workn! sets

DAY 5: Arms and Abs

Dumbbell Curl Warm-up sets and then 3 workn! sets

6rceps Pushdown Warm-up sets and then 3 workn! sets

Barbell Curl 3 workn! sets

2eated 6rceps Press 3 workn! sets


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Cable Crunch 3 sets

Captan)s Char *e! +ase 3 sets

Bcles 3 sets

Cu astea pot nlocu unele dntre celelate e7erct dn pro!ram:

Chest

Dumbbell Press (fat, incline)Barbell Bench Press (fat, incline)Weighted Dip& usuall rotate between dumbbell-centrc and barbell-centrc

routnes8 For e7ample, &)ll do aroutne o/ &nclne Dumbbell Presses, Flat Dumbbell Press, andWe!hted Dps /or ( 3 months, andthen swtch to a routne o/ Flat Bench Press, &nclne BenchPress, and Flat Dumbbell Press /or thene7t ( 3 months8&).e /ound ths ncredbl e9ect.e n not onl buldn! mchest .suall, but ncreasn! allaroundstren!th8 & recommend that ou alwas do at least one nclnepress n our chest workout, asths s the tou!hest tpe o/ mo.ement ou can do86he dea o/ whether the chest has d9erent parts; that canbe worked s hotl debated, but & cansa wth certant that m chest ddn)t /ull de.elop untl &!ot serous about m nclne presses8Fnall, &).e done e.er chest routne ou can ma!ne and&).e ntentonall le/t o9 certan

e7ercses that people o/ten do80ne e7ample s the declne .araton o/ presses, whch are


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Dp s a /ar superor mo.ement /or ths purpose, whle alson.ol.n! more o.erall muscles, morebalance and coordnaton, and more ner.ous sstemstmulaton8

&).e also le/t out solaton e7ercses such as =es and machnepresses because the won)t buldmass and stren!th anwhere nearl as e9ect.el as thecompound mo.ements &).e recommended8

Back

Barbell DeadlitWeighted Pull-Up

One-Arm Dumbbell R!"-Bar R!Bent-O#er Barbell R!$rnt %at Pulld!n&lse-'rip Pulld!neated &able R! (!ide- and clse-grip)6he Deadl/t s, b /ar, the most e9ect.e back e7ercse oucan do8 You p, 6-Bar+ow, and Bent-0.er Barbell +ow areespecall e9ect.e choces as the work the entre back"mddle-back and lats, and /or the latter two,the lower-back as well%8


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A /ew workouts & reall enp8

Shoulders

eated Barbell ilitar* Presseated Dumbbell PressArnld Dumbbell PressDumbbell $rnt Raiseide %ateral Raise

Bent-O#er Rear Delt Raiseeated Rear Delt RaiseBarbell hrugs& lke to keep m shoulder workouts smple: one e7ercse /oreach head, alwas startn! wth ano.erhead press8 /a.orte o.erall e7ercse s the 2eatedBarbell ltar Press, because t


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&lse-'rip Bench Presseated "riceps Press"riceps Pushd!n%*ing "riceps ./tensin

Weighted Dip6he trceps s about two-thrds o/ our arm)s total mass8 &/ou don)t ha.e b! trceps, our armswll ne.er look mpress.e8 /a.orte trceps e7ercses are the Close-rp Bench Pressand 2eated 6rceps Press8 & dorotate throu!h each o/ the e7ercses !.en abo.e, howe.er8 /a.orte parn!s are 2eated 6rcepsPress and Close-rp Bench Press? We!hted Dp and 6rceps

Pushdown? and Close-rp BenchPress and We!hted Dp8

Abs

&able &runch&aptain1s &hair %eg RaiseBic*clesAbs RllerDecline &runchanging %eg RaiseAs ou know, the secret; to ha.n! a s7-pack s ben! lean,but t does take abs work to ha.e a/ull de.eloped set o/ abs and obl4ues8 6here are a mllond9erent e7ercses that people andma!anes recommend /or abs, but &).e narrowed them downto the hand/ul !.en abo.e n terms o/

o.erall e9ect.eness8When buldn! our own abs routnes, & recommend startn!wth a we!hted e7ercse "ou canadd we!ht to le! rase e7ercses b snatchn! a dumbbell nbetween our /eet, and whle somepeople add we!ht to the Declne Crunch b holdn! a plate ordumbbell, & @nd ths prett awkward%8


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You then /ollow t wth two unwe!hted e7ercses done to/alure8 routne s prett statc here8 & do the Cable Crunch,Captan)s Char *e! +ase to burnout,

and then ether Bccles to burnout, or the Abs +oller orDeclne Crunch to burnout8

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Program Sala Pentru Boss-i