[WannaBe:]]

שלום לכולם אני חדש בפורום =]
נתונים עליי
בן 17.5
174 ס"מ ושוקל בסביבות 54 ק"ג (כן יודע שאני רזה)
בכל מקרה אחרי כמה זמן של FBW הכנתי לעצמי תכנית AB.

אני מתאמן בבית תגידו מה דעתכם:

AB training - AxBAxBx => BxABxA
[_A_]
Chest - 3 exercises
Bench Press - 3 sets 12 repeats | http://exrx.net/WeightExercises/Pect...enchPress.html
Fly - 3 sets 12 repeats | http://exrx.net/WeightExercises/Pect...nal/DBFly.html
Pushup - 3 sets 12 repeats | http://exrx.net/WeightExercises/Pect.../WtPushup.html
Triceps - 2 exercises
Kickback - 3 sets 12 repeats | http://exrx.net/WeightExercises/Triceps/DBKickback.html
One Arm Triceps Extension - 2 sets 10 repeats (one hand) | http://exrx.net/WeightExercises/Tric...ArmTriExt.html
Shoulders - 2 exercises
Rear Lateral Raise - 2 sets 12 repeats | http://www.exrx.net/WeightExercises/...eralRaise.html
Shoulder Press - 3 sets 12 repeats | http://www.exrx.net/WeightExercises/...lderPress.html
Trapezius - 1 exercise
Shrug - 3 sets 12 repeats | http://exrx.net/WeightExercises/Trap...r/DBShrug.html

[_B_]
Legs - 2 exercises
Lunge - 3 sets 12 repeats | http://exrx.net/WeightExercises/Quadriceps/DBLunge.html
Squat - 3 sets 12 repeats | http://exrx.net/WeightExercises/Quadriceps/DBSquat.html

Back - 3 exercises
Chin Up - 3 sets 7 repeats | http://exrx.net/WeightExercises/Lati.../WtChinup.html
Rear Pull-Up - 3 sets 5 repeats | http://exrx.net/WeightExercises/Lati...earPullup.html
Bent Over-Row - 3 sets 12 repeats | http://exrx.net/WeightExercises/Back...ntOverRow.html
Biceps - 2 exercises
Curl - 3 sets 12 repeats | http://www.exrx.net/WeightExercises/Biceps/DBCurl.html
Hammer Curl - 3 sets 12 repeats | http://exrx.net/WeightExercises/Brac...ammerCurl.html
Abdomen - 2 exercises
Weighted Crunch - 3 sets 25 repeats | http://www.exrx.net/WeightExercises/.../WtCrunch.html
Weighted Twisting Crunch - 2 sets 10 repeats | http://www.exrx.net/WeightExercises/...ingCrunch.html

אני הכנתי אותה למרות שאין לי מלאא ידע בנושא :] תגידו מה דעתכם.