Trening linearne periodizacije

Mezociklus I (Baza) - Slit (Push, Pull, Legs)

Trening A - Push
Excersize R. (w. 1-2) W. (w. 1-2) R. (w. 3-4) W. (w. 3-4) R. (w. 5-6) W. (w. 5-6) R. (w. 7-12) W. (w. 7-12)
Bench press 4x10 65 4x10 70 4x10 75 4x8 80
Incline press 3x12 55 3x12 60 3x12 65 3x10 70
Dips 3x12 90 3x12 95 3x12 100 3x10 105
Lateral raises 4x15 7.5 4x15 10 4x15 10 4x12 12.5
Military press 3x12 40 3x12 45 3x10 50 3x8 55
Triceps rope pushdown 3x15 21.5 3x15 25 3x15 27.5 3x12 30
Overhead triceps extension 2x12 20 2x12 22.5 2x12 25 2x10 27.5
Trening B - Pull
Excersize R. (w. 1-2) W. (w. 1-2) R. (w. 3-4) W. (w. 3-4) R. (w. 5-6) W. (w. 5-6) R. (w. 7-12) W. (w. 7-12)
Deadlift 3x5 100 3x5 105 3x5 110 3x5 115
Lat pulldown 4x12 50 4x12 55 4x12 60 4x12 65
Veslanje u pretklonu 3x12 45 3x12 50 3x12 55 3x12 60
Chest supported row 3x10 30 3x10 32.5 3x10 35 3x10 35-40
Face pulls 3x15 40 3x15 45 3x15 50 3x15 55
Reverse peck deck 3x15 20 3x15 25 3x15 30 3x15 35
Biceps curls 3x12 25 3x15 25 3x12 30 3x12 30-35
Hammer curls 2x12 25 2x15 25 2x12 30 2x12 35
Trening C - Legs
Excersize R. (w. 1-2) W. (w. 1-2) R. (w. 3-4) W. (w. 3-4) R. (w. 5-6) W. (w. 5-6) R. (w. 7-12) W. (w. 7-12)
Squat 4x10 55 4x10 55 4x10 60 4x10 65
Romanian deadlift 3x12 60 3x12 60 3x12 65 3x12 70
Leg press 3x15 110 3x15 110 3x15 120 3x12 130
Kick 3x15 70 3x15 70 3x15 75 3x12 80
Calf raises 4x20 50 4x20 50 4x20 55 4x20 60
Bulgarian split 4x10 25 4x10 25 4x10 27 4x10 30