es mainu vingrojums bet shii nedelja man ir bijusi shaada -
(rakstu angliski jo es tik angliskos nosaukums zinu un nesakshu partulkot, parak ilgi aiznjems)
Pirmdien-
Chest and Triceps
-30 min cardio (stepper)
-Incline Bench Press 3 x10
-Flat Bench Press 3 x10
High Cable Cross over 3 x 15
Rope press down 3 x 12
Dips 3 x 15
Overhead Extension with dumbell 3 x 15
Otrdiena
Abs and Biceps
-30 min cardio (cross trainer)
-EZ bar curls 3 x 12
-Seated incline dumbell curls 3 x10 each arm
-Hammer curls 3 x 12
-Abs routine (Sit ups 30, Leg raises 30, Russian twists 30, bent knee leg raises 30, Plank 45 sec -bez paartraukuma viss viens pec otra un atkarto 3x)
Treshdiena
- Tikai Cardio 45min (Stepper)
Ceturdiena
Arms
-Close grip bench press with ez bar curls 4 x 10 each arm
-dips with standing dumbell curls 15 dips 10 curls each arm
-Rope extensions x12 + hammer curls x 10
repeat all 3 x
Piektiena (shodien buus)-
Legs
-cardio (stepper 30min)
-squats 10x 10 on smith machine 10 kg each side
-lunges on smith machine 10 x 10 5kg each side
-kick backs 20 x x 4
Ritaa un svedien njemshu brivu un nakamnedelj atkartoshu
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