Είπα και εγώ να αρχίσω δειλά δειλά το BiZz πρόγραμμα μου όπου είναι το παρακάτω>
Προπόνηση A1 - (Zag-Day 1)
Barbell Bench Press
1 Blood-Flow set Χ 12 (40%)
1 Pre-Load set Χ 6 (60%)
2 straight sets X 4-7
Dumbbell Arnold Press
2 straight sets X 6-8
Front Pulldown
1 Blood-Flow set Χ 12 (40%)
1 Pre-Load set Χ 6 (60%)
2 straight sets X 5-8
Lever Seated Row
2 straight sets X 4-7
Προπόνηση Β1 - (Zag-Day 1)
Barbell Deadlift (Romanian)
1 Blood-Flow set Χ 12 (40%)
1 Pre-Load set Χ 6 (60%)
2 straight sets X 5-8
Leg Extension
1 Blood-Flow set Χ 12 (40%)
1 Pre-Load set Χ 6 (60%)
2 straight sets X 6-9
Barbell or Smith or Dumbbell Upright Row
1 Blood-Flow set Χ 12 (40%)
1 Pre-Load set Χ 6 (60%)
2 straight sets X 5-8
Weighted Crunch
1 Pre-Load set Χ 10 (60%)
3 straight sets X 8-12
Προπόνηση Α2 - (Zig-Day 2)
Barbell Incline Bench Press
1 Blood-Flow set Χ 12 (40%)
1 Pre-Load set Χ 6 (60%)
2 straight sets X 6-9
Barbell Military or Shoulder Press
2 straight sets X 4-7
Cable Closegrip Pulldown
1 Blood-Flow set Χ 12 (40%)
1 Pre-Load set Χ 6 (60%)
2 straight sets X 5-9
Barbell Bent-Over Row
1 Pre-Load set Χ 6 (60%)
2 straight sets X 4-6
Προπόνηση Β2 - (Zag-Day 2)
Barbell Full Squat
1 Blood-Flow set Χ 12 (40%)
1 Pre-Load set Χ 6 (60%)
2 straight sets X 5-8
Barbell Stiff Leg Straight Back Deadlift
1 Pre-Load set Χ 8 (60%)
2 straight sets X 6-9
Barbell or Dumbbell Shrug
1 Pre-Load set Χ 10 (60%)
2 straight sets X 6-10
Lever Seated Calf Raise
1 Blood-Flow set Χ 12 (40%)
1 Pre-Load set Χ 6 (60%)
1 straight sets X 10-12
περιμένω σχόλια και nick_name!
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