allenamento per schiappe

[Lord]

Hai preso 7 kg perdendo grasso...ok...vai tranquillo...cmq diamoci una bella calmata...

Si vabè era detto in tono non in*****so

[DORIAN]

Si vabè era detto in tono non in*****so

[fabrrr]

rieccomi!
allora ho trovato una scheda... che a dirla tutta non mi sembra male, ma io non ci capisco molto...





Stage 1 Week 1-2 Upper Body Excercises Sets Reps Rest




A1: Dumbell Press 3 6-8
A2: Band Row 3 6-8 2 min. B1: Pullup 3 6-8
B2: Shoulder Press 3 6-8 2 min. C1: Dumbell Bicep Curl 2 10
C2: Standing Tricep Extension 2 8-12 1 min. (Perform Monday and Thursday)


Week 1-2 Lower Body Excercises Sets Reps Rest




1: Dumbell Squat 3 6-8
2: RDL 2 10/ side 2 min. 3: Dumbell Step up 3 8/ side
4: Forward Dumbell Lunges 3 8/ side 2 min. 5a: Wall Squat Hold 2 45 sec
5b: Plank 2 45 sec 1 min. (Perform Tuesday and Friday)


Stage 2 Week 3-4 Upper Body Excercises Sets Reps Rest




A1: Bench Press 3 6-8
A2: One Arm Bent Over Row 3 6-8 2 min. B1: Chin up 3 6-8
B2: Barbell Military Press 3 6-8 2 min. C1: Barbell Curl 2 6-8
C2: Lying Tricep Dumbell Extension 2 8-12 1 min. (Perform Monday and Thursday)







Week 3-4 Lower Body Excercises Sets Reps Rest




1: Barbell Squat 3 6-8 2 min. 2: Sumo Deadlift 2 6-8 2 min. 3: Bulgarian Squat 3 8/ side 2 min. 4a: Wall Squat Hold 2 50 sec
4b: Hamstring Curl 2 15-20 1 min. 5a: Calf Raise 1 10/ side
5b: Plank
50 sec 1 min. (Perform Tuesday and Friday)







Stage 3




Week 5-6 Upper Body Excercises Sets Reps Rest




1a: Bench Press 3 5-8
1b: Band Press 3 20 2 min. 2a: Barbell Row 3 5-8
2b: Band Row 3 20 2 min. 3a: Military Press 2 5-8
3b: Shoulder Band Press 2 20 2 min. 4a: Pull Up 2 5-8
4b: Kneeling Lat Pulldown 2 20 2 min. 5: Diamond Pushups 1 5-8
(Perform Monday and Thursday)






Week 5-6 Lower Body Excercises Sets Reps Rest




1a: Front Squat 3 5-8
1b: Jump Squat 3 20 2 min. 2a: Standard Deadlift 3 5-8
2b: Hamstring Curl 3 20 2 min. 3a: Dumbbell Step Up 2 5-8
3b: Forwar Dumbbell Lunges 2 20 2 min. 4a: Calf Raise (Dumbbells) 1 5-8
4b: Plank 1 45 sec. 1 min. (Perform Tuesday and Friday)







Stage 4




Week 7-8 Upper Body Excercises Sets Reps Rest




1a: Bench Press 3 5-8
1b: Weighted Pullups 3 5-8 2 min. 2a: Military Press 3 5-8
2b: 1-Arm Dumbbell Row 3 5-8 2 min. 3a: Tricep Dip 2 8-12
3b: Hammer Curl 2 8-12 2 min. 4a: Barbell Wrist Curl 2 10-20
4b: Barbell Reverse Wrist Curl 2 10-20 2 min. (Perform Monday and Thursday)







Week 7-8 Lower Body Excercises Sets Reps Rest




1: Sumo Squat 3 5-8 2 min. 2: Barbbell Squat (Not Front Squat) 3 5-8 2 min. 3a: Stiffed Leg Deadlift 3 5-8
3b: Squat Hold 3 45 sec. 2 min. 4a: Dumbell Step Up 2 5-8
4b: Calf Raise (Dumbbell) 2 8-12 90 sec. 5: Super Plank 1 10/ side
(Perform Tuesday and Friday)







Stage 5




Week 9-10 Upper Body Excercises Sets Reps Rest




1a: Dumbell Press 3 5-8
1b: Weighted Pullups 3 5-8 2 min. 2a: Military Press 3 5-8
2b: Bent Over Row 3 5-8 2 min. 3a: Barbell Curl 2 10
3b: Lying Tricep Extension 2 8-12 1 min. 4a: Dumbbell Wrist Curl 1 10-20
4b: Dumbbell Reverse Wrist Curl 1 10-12 1 min. (Perform Monday and Thursday)







Week 9-10 Lower Body Excercises Sets Reps Rest




1: Front Squat 3 5-8 2 min. 2: Standard Squat 3 5-8 2 min. 3: Sumo Deadlift 3 5-8 2 min. 4: Stationary Barbell Lunges 3 10/ side 2 min. 5a: Calf Raise 2 12/ side 1 min. 5b: Super Plank 2 10/ side 1 min. (Perform Tuesday and Friday)







Stage 6 Week 11-12 Upper Body Excercises Sets Reps Rest




1a: Bench Press 3 5-8
1b: Dumbell Press 3 20 2 min. 2a: Barbell Bent Over Row 3 5-8
2b: Recline Pull 3 20 2 min. 3a: Military Shoulder Press 2 5-8
3b: Arnold Press 2 20 2 min. 4a: Chin Up 2 5-8
4b: Pulldown 2 20 2 min. 5a: Bicep Curl 1 8-12
5b: Tricep Dip 1 10-12
(Perform Monday and Thursday)







Week 11-12 Lower Body Excercises Sets Reps Rest




1a: Standard Squat 3 6-8
1b: Front Squat 3 20 2 min. 2: Standard Deadlift 3 5-8 2 min. 3: Dumbbell Step Up 3 8/ side 2 min. 4: Calf Raise 2 10/ side 1 min. 5: Advanced Ball Plank 2 45 sec 1 min. 6a: Wrist Curl 2 10-12
6b: Reverse Wrist Curl 2 10-12 1 min. (Perform Tuesday and Friday)







Stage 7




Week 13-14 Upper Body Excercises Sets Reps Rest




1a: Explosive Pushups 4 25
1b: Recline Pull 4 25 90 sec 2a: Dumbbell Shoulder Press 3 25
2b: Pullups 3 25 90 sec 3a: Bicep Curl 2 25
3b: Diamond Pushups 2 25 90 sec 4a: Advanced Plank (on the ball) 2 60 1 min. (Perform Monday and Thursday)







Week 13-14 Lower Body Excercises Sets Reps Rest




1a: Jump Squat 3 25
1b: Alternating Split Squat Jump 3 25 90 sec 2: Standard Deadlift 3 20 2 min. 3a: Dumbbell Ste Up 3 20/ side
3b: Hip Bridge 3 20 90 sec 4: One Leg Calf Raise 2 20/ side 1 min. (Perform Tuesday and Friday)







Stage 8




Week 15-16 Upper Body Excercises Sets Reps Rest




1a: Bench Press 3 5-8 60-90 sec 1b: One Arm Dumbbell Row 3 5-8 60-90 sec 1c: Military Press 3 25 60-90 sec 1d: Pullups 3 25 60-90 sec 1e: Bicep Curl 2 8-12 60-90 sec 1f: Tricep Extension 3 10-12 60-90 sec (Perform Monday and Thursday)







Week 15-16 Lower Body Excercises Sets Reps Rest




1a: Barbell Squat 3 5-8 60-90 sec 1b: Forward Lunges 3 10 60-90 sec 1c: Front Squat 3 5-8 60-90 sec 1d: Dumbbell Jump Squat 3 10 60-90 sec 1e: Stationary Lunges 3 10/ side 60-90 sec 1f: One Leg Calf Raise 3 12/ side 60-90 sec 1g: Plank 3 45 sec 60-90 sec (Perform Tuesday and Friday)





questa è strutturata in 4 mesi... che dite?

[Manx]

ma dove boja hai preso questa roba illeggibile? ragazzo il nostro forum è pieno di schede x neofiti. Ma hai seguito le indicazioni che ti ho dato?

[simone1990]

Date ascolto a manx

[fabrrr]

illeggibile nel senso che non si capisce o nel senso che fa schifo?
cmq manx oggi ho cominciato con una scheda che ho preso da voi