Osmonedeljni ultimativni program za gornji deo tela

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  Day 1

  Free

  Week 1

  Dan za grudi - Jaka pumpa

  Ovaj trening će vam maksimalno napumpati grudi.

  1h 20m Pune grudi
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  Day 2

  Free

  Week 1

  Jednočasovni trening za leđa i biceps

  Cilj je pogoditi leđa i biceps u roku od 1 sata. Ovaj trening će vam pomoći da izgradite veća leđa i postignete pumpu u bicepsu pomoću superserija i drop serija.

  1h 00m Leđa i biceps
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  Day 3

  Free

  Week 1

  Kompletan trening za triceps

  Da biste izgradili masivne tricepse, posvetili smo im ceo trening. Pošto ljudima obično nedostaje mišićna masa tricepsa, potreban je pun trening koji pogađa sve tri glave tricepsa.

  1h 00m Ceo triceps
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  Day 4

  Week 1

  3D ramena za početnike

  Ovaj trening je namenjen osobama koje idu u teretanu 6 meseci ili manje. Trening je i dalje naporan, iako je napravljen za početnike. Ako želite brzo da izgradite moćna 3D ramena, morate posvetiti ceo trening samo ramenima, i tu ovaj program postaje veoma koristan.

  1h 20m Kompletna ramena

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  Day 1

  Week 2

  Najefikasniji trening za grudi

  Intenzitet ovog treninga je veoma visok, sa mnogo superserija, gigantskih serija i drugih specijalnih rutina za hipertrofiju. Osetićete pumpu u grudima kao nikada ranije. Bez obzira na to da li ste početnik ili napredni vežbač, morate naporno raditi, tako da je ovaj trening za sve nivoe. Pripremite se da date sve od sebe ili idite kući.

  1h 10m Cele grudi
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  Day 2

  Week 2

  Ceo gornji deo tela - samo na kablovima

  Ovo je najefikasniji trening za ceo gornji deo tela sa gigantskim serijama i superserijama. Ove tehnike hipertrofije će vam pomoći da brzo izgradite mišiće. Nije važno da li ste početnik ili napredni vežbač, ovaj trening je težak, ali brzo donosi rezultate! Težina ovde nije presudna. Važno je raditi ponavljanja u punom opsegu pokreta i BEZ ODMORA između vežbi u gigantskoj seriji ili u narednim superserijama. Dakle, možete podesiti težinu na mašini sa kablovima kako god želite, samo pazite da ne idete preteško.

  1h 10m Ceo gornji deo tela
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  Day 3

  Week 2

  Jednočasovno napumpavanje celih ruku

  Uz ovaj trening ćete brzo napumpati ruke.

  1h 00m Cele ruke
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  Day 4

  Week 2

  Ramena samo sa bučicama

  Za ovaj trening su vam potrebne samo bučice. Intenzitet je srednji, ali ćete osnovnim vežbama izvedenim na drugačiji način pogoditi ramena iz svih uglova. Ovo je način da izgradite moćna ramena.

  1h 15m Kompletna ramena

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  Day 1

  Week 3

  Grudi - Fokus na izolaciju

  Dok su se treninzi grudi prethodnih nedelja fokusirali na hipertrofiju koristeći tehnike kao što su superserije, gigantske serije itd., ovaj trening izoluje samo specifičan deo grudi.

  1h 15m Izolacija grudi
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  Day 2

  Week 3

  Latisimusi i bicepsi

  Ovo je jednočasovni trening fokusiran na latisimuse i bicepse. Deo treninga za leđa pomoći će vam da izgradite široka leđa. Deo treninga za bicepse pomoći će vam da brzo povećate bicepse, jer je u pitanju džinovska serija koja se sastoji od 5 vežbi koje se izvode samo bučicama, bez odmora između njih.

  1h 00m Latisimusi i bicepsi
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  Day 3

  Week 3

  Ramena - samo na kablovima

  Za ovaj trening će vam biti potrebna samo mašina sa kablovima. Cilj je izolacija, naročito kod bočnih podizanja i razvlačenja za zadnje rame u pretklonu. Cilj je pogoditi ciljani mišić do maksimuma sa više ponavljanja i lakšim težinama.

  1h 25m Kompletna ramena

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  Day 1

  Week 4

  Trening za izdefinisane grudi

  Ovaj trening se sastoji od 90% potisaka sa boljim fokusom na unutrašnji deo grudi. Poslednje 2 vežbe će vam pomoći da izgradite izdefinisane grudi.

  1h 20m Pune grudi
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  Day 2

  Week 4

  Gornji deo tela samo sa kanapom

  Za ovaj trening su Vam potrebni samo kanap i mašina sa kablovima. Aktiviraćete ramena, ruke, leđa i trbušnjake. Grudi nisu uključene u ovaj trening, jer je prethodni dan bio potpuno posvećen grudima. Trening ima samo 1 superseriju, 2 gigantske serije i 1 samostalnu vežbu.

  1h 10m Gornji deo tela (bez grudi)
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  Day 3

  Week 4

  Full Arms - Cable machine only

  For this full arms workout routine, you need only a cable machine. With supersets, you will pump your arms fast, and that is the only way to grow your arms fast. The weight is not so important for building arms. What is important is: more reps, supersets, giant sets, or any other hypertrophy routine. The workout consists of 5 supersets with a forearm finisher.

  1h 10m Full Arms
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  Day 4

  Week 4

  Shoulders - Front & Rear Delts Focused

  The focus of this workout is mostly on the front and rear deltoids. The whole workout routine is dedicated to shoulders only , as that is the only way to grow shoulders fast.

  1h 15m Front/Rear Deltoids

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  Day 1

  Week 5

  Chest workout - only Cable Machine

  You will need only the cable machine for this workout and nothing else. The workout has 2 single and 2 triset exercises in total.

  1h 00m Full Chest
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  Day 2

  Week 5

  Back Workout - with options

  For the first 2 exercises, you can choose between variations of the mentioned exercises. There are 6 exercises in total, and the goal is to hit the full back.

  1h 30m Back
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  Day 3

  Week 5

  Full Arms - 4 Supersets

  This workout consists of 4 supersets. This is the only way to grow arms fast.

  1h 10m Full Arms
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  Day 4

  Week 5

  3D shoulders Workout

  This workout will help you build 3D shoulders fast. Each exercise is much harder to perform than traditional shoulder exercises, and the routine of each exercise is designed to achieve hypertrophy (fast muscle growth).

  1h 10m 3D Shoulders

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  Day 1

  Week 6

  Chest workout - Advanced Routine

  With this chest workout routine, you will engage your chest to the max. The workout should last around 50 minutes.

  50m Full Chest
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  Day 2

  Week 6

  Back Workout for all levels

  This workout is for all gym goers, and it lasts for 1 hour. It has 1 single and 2 superset exercises.

  1h 00m Full Back
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  Day 3

  Week 6

  Full Arms Pump for natural lifters

  If you want to grow your arms super fast naturally, follow this workout routine. This is the only way to grow your arms fast.

  1h 10m Full Arms
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  Day 4

  Week 6

  Workout for Quick Shoulder Growth

  Here is a workout that will help you build your shoulders fast. The workout is explained in detail, especially the exercises for the side and rear deltoids, as those are the exercises where people make the most mistakes.

  1h 15m Full Shoulders

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  Day 1

  Week 7

  Chest Workout - Old School

  For this workout, you only need dumbbells and a dip machine. This is an old-school way, where you are limited with equipment. There are only 4 supersets, so the workout will pump your chest fast.

  1h 10m Full Chest
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  Day 2

  Week 7

  45 Min Back & Biceps

  Here you have only 2 giant sets. The first giant set engages the back, while the other one engages the biceps. The goal is to achieve a strong pump and finish the workout in 45 minutes.

  45m Back & Biceps
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  Day 3

  Week 7

  Abs and Full Triceps Workout

  We will start with an 8-minute abs workout routine. In the previous workout, you worked out the biceps, so now, you have a full workout routine dedicated only to the triceps. The Abs routine can be found below in the workout structure, not in the main video.

  1h 15m Abs & Full Triceps
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  Day 4

  Week 7

  Shoulders - Ultimate Hypertrophy

  This workout has only 3 giant sets, but the intensity is quite high. You will feel the pump fast. The workout should be finished in 1 hour.

  1h 00m Shoulders

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  Day 1

  Week 8

  Chest & Triceps

  This is the workout for the chest with the triceps finisher. The routine has many drop sets to boost super fast pump and fast muscle growth.

  1h 10m Chest & Triceps
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  Day 2

  Week 8

  Traps & Lats Focused Back Workout

  This is the workout mostly for the trapezius and latissimus muscles. With this workout, you will build a thick back as well as a wide back.

  1h 20m Traps & Lats
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  Day 3

  Week 8

  Full Arms with more Biceps

  This workout has 2 biceps parts and 1 triceps part. As at the beginning of the week you already worked the triceps out, this time, the focus is more on the biceps.

  1h 00m Full Arms - Biceps Focused
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  Day 4

  Week 8

  Shoulder only with dumbbells + Abs

  For this workout, you only need dumbbells. The intensity is medium, but with basic exercises performed differently, you will hit the shoulds from all angles. This is the way to build boulder shoulders. At the end, you have an abs 5 - 8 min workout routine (it is not in the main video, it is displayed in the workout structure below).

  1h 15m Full Shoulders