Roei
12-12-07, 01:25
A:
חזה:
Barbell Bench Press - 3X6
http://exrx.net/WeightExercises/PectoralSternal/BBBenchPress.html
Dumbbell Bench Press - 3X6
http://exrx.net/WeightExercises/PectoralSternal/DBBenchPress.html
Dumbbell Incline Bench Press - 4X6
http://exrx.net/WeightExercises/PectoralClavicular/DBInclineBenchPress.html
יד אחורית:
Barbell Close Grip Bench Press - 3X6
http://exrx.net/WeightExercises/Triceps/BBCloseGripBenchPress.html
Barbell Lying Triceps Extension "Skull Crusher" - 3X6
http://exrx.net/WeightExercises/Triceps/BBLyingTriExtSC.html
Dumbbell Triceps Extension - 2X6
http://exrx.net/WeightExercises/Triceps/DBTriExt.html
רגליים:
**היו לי עד לא מזמן כאבים בברכיים שהפריעו לי מאוד אפילו בהליכה
ולכן האימוני רגליים די "חלשים" אז נא לא הגיב על הרגליים**
Lever Leg Extension - 4X8
http://exrx.net/WeightExercises/Quadriceps/LVLegExtension.html
Lever Seated Leg Curl - 4X8
http://exrx.net/WeightExercises/Hamstrings/LVSeatedLegCurl.html
תאומים:
Weighted Single Leg Calf Raise - 4
http://exrx.net/WeightExercises/Gastrocnemius/WTSingleLegCalfRaise.html
B:
גב:
Assisted Chin-up - 1Xmax
http://exrx.net/WeightExercises/LatissimusDorsi/AsChinup.html
Cable Front Pulldown - 2X6
http://exrx.net/WeightExercises/LatissimusDorsi/CBFrontPulldown.html
Cable Close Grip Pulldown - 2X6
http://exrx.net/WeightExercises/LatissimusDorsi/CBCloseGripPulldown.html
Dumbbell Bent-over Row - 3X6
http://exrx.net/WeightExercises/BackGeneral/DBBentOverRow.html
Lever Incline Row - 3X6
http://exrx.net/WeightExercises/BackGeneral/LVInclineRow.html
טרפזים:
Barbell Shrug - 3X8
http://www.exrx.net/WeightExercises/TrapeziusUpper/BBShrug.html
יד קידמית:
Dumbbell Curl - 2X6
http://exrx.net/WeightExercises/Biceps/DBCurl.html
Barbell Curl - 3X6
http://exrx.net/WeightExercises/Biceps/BBCurl.html
Barbell Preacher Curl - 3X6
http://exrx.net/WeightExercises/Brachialis/BBPreacherCurl.html
בטן:
Weighted Incline Crunch - 5X12
http://exrx.net/WeightExercises/RectusAbdominis/WtInclineCrunchX.html
אלכסונים:
Cable Side Bend - 3X10
http://www.exrx.net/WeightExercises/Obliques/CBSideBend.html
חזה:
Barbell Bench Press - 3X6
http://exrx.net/WeightExercises/PectoralSternal/BBBenchPress.html
Dumbbell Bench Press - 3X6
http://exrx.net/WeightExercises/PectoralSternal/DBBenchPress.html
Dumbbell Incline Bench Press - 4X6
http://exrx.net/WeightExercises/PectoralClavicular/DBInclineBenchPress.html
יד אחורית:
Barbell Close Grip Bench Press - 3X6
http://exrx.net/WeightExercises/Triceps/BBCloseGripBenchPress.html
Barbell Lying Triceps Extension "Skull Crusher" - 3X6
http://exrx.net/WeightExercises/Triceps/BBLyingTriExtSC.html
Dumbbell Triceps Extension - 2X6
http://exrx.net/WeightExercises/Triceps/DBTriExt.html
רגליים:
**היו לי עד לא מזמן כאבים בברכיים שהפריעו לי מאוד אפילו בהליכה
ולכן האימוני רגליים די "חלשים" אז נא לא הגיב על הרגליים**
Lever Leg Extension - 4X8
http://exrx.net/WeightExercises/Quadriceps/LVLegExtension.html
Lever Seated Leg Curl - 4X8
http://exrx.net/WeightExercises/Hamstrings/LVSeatedLegCurl.html
תאומים:
Weighted Single Leg Calf Raise - 4
http://exrx.net/WeightExercises/Gastrocnemius/WTSingleLegCalfRaise.html
B:
גב:
Assisted Chin-up - 1Xmax
http://exrx.net/WeightExercises/LatissimusDorsi/AsChinup.html
Cable Front Pulldown - 2X6
http://exrx.net/WeightExercises/LatissimusDorsi/CBFrontPulldown.html
Cable Close Grip Pulldown - 2X6
http://exrx.net/WeightExercises/LatissimusDorsi/CBCloseGripPulldown.html
Dumbbell Bent-over Row - 3X6
http://exrx.net/WeightExercises/BackGeneral/DBBentOverRow.html
Lever Incline Row - 3X6
http://exrx.net/WeightExercises/BackGeneral/LVInclineRow.html
טרפזים:
Barbell Shrug - 3X8
http://www.exrx.net/WeightExercises/TrapeziusUpper/BBShrug.html
יד קידמית:
Dumbbell Curl - 2X6
http://exrx.net/WeightExercises/Biceps/DBCurl.html
Barbell Curl - 3X6
http://exrx.net/WeightExercises/Biceps/BBCurl.html
Barbell Preacher Curl - 3X6
http://exrx.net/WeightExercises/Brachialis/BBPreacherCurl.html
בטן:
Weighted Incline Crunch - 5X12
http://exrx.net/WeightExercises/RectusAbdominis/WtInclineCrunchX.html
אלכסונים:
Cable Side Bend - 3X10
http://www.exrx.net/WeightExercises/Obliques/CBSideBend.html