Λοιπον ηταν ανοιξα και λιγο ποιο παλια ενα τοπικ με αυτο το θεμα αλλα ρωτοντας για καποιο προγραμμα ...
Τωρα λοιπον εχω κανει μια πολυ γρηγορη αναζητηση για ενα προγραμμα με μια μπαρα στο σπιτι και βρηκα 2 προγραμματα και επειδη δεν εχω ιδεα απο γυμναστικη ειπα να ρωτησω ποια απο τα δυο να επιλεξω,Με κρητιριο με ποιο θα ειναι πιο λειτουργικο πανω σε ενα σωμα [ειμαι αρχαριος και 13 1,79 και 61 κιλα]


1-Προγραμμα
[SIZE=1]
DAY 1: CHEST/TRICEPS/SHOULDERS
Chest:

Flat Bench Press: 4x8,8,6,6
Incline Bench Press: 4x8,8,6,6
Dumbbell Flyes: 3x10,8,8
Shoulders:

Dumbbell Press: 4x10,8,6,6
Upright Rows: 4x10,8,8,6
Side Laterals: 3x12,10,8
Triceps:

Close-grip Bench Press: 3x10,8,6
Skull Crushers: 3x10,8,8
Dumbbell Kick-backs: 3x12,10,8
DAY 2: REST
DAY 3: LEGS
Legs:

One-legged Calf Raises: 5x15
Leg Extensions: 3x15
Leg Curls: 3x12
Stiff-legged Deadlifts: 3x10,8,6
Dumbbell Squats: 4x15,12,10,8
Lunges: 3x12
DAY 4: REST
DAY 5: BACK/BICEPS/TRAPS/FOREARMS
Back:

Barbell Bent-Over Rows: 4x10,8,8
Dumbbell Row: 4x10,10,8,8
Deadlifts: 3x8,6,6
Traps:

Barbell Shrug: 4x15,12,12,10
Dumbbell Shrug: 4x15
Biceps:

Barbell Curl: 4x10,8,8,6
Dumbbell Curl: 4x12,8,6,6
Concentration Curl: 3x12
Forearms:

Reverse Curl: 4x10,8,6,6
Wrist Curl: 4x25

2-Προγραμμα
Chest
1
1Barbell Bench Press - Medium Grip
2 sets, 15-20 reps (warm-up)
3-4 sets, 8-15 reps

2
Incline Dumbbell Press
3-4 sets, 8-15 reps

3
Dumbbell Flyes
3-4 sets, 8-15 reps

4
Pushups
3-4 sets, 12-15 reps

Back
1
Bent Over Barbell Row
2 sets, 15-20 reps (warm-up)

2
Pullups
4 sets, 8-15 reps

3
One-Arm Dumbbell Row
4 sets, 8-15 reps

4
Barbell Deadlift
4 sets, 8-15 reps

Shoulders and Traps
1
Seated Dumbbell Press
2 sets, 15-20 reps (warm-up)
3-4 sets, 8-15 reps

2
Side Lateral Raise
3-4 sets, 8-15 reps

3
Seated Bent-Over Rear Delt Raise
3-4 sets, 8-15 reps

4
Upright Barbell Row
3-4 sets, 8-15 reps

5
Dumbbell Shrug
3-4 sets, 15-20 reps

Legs

1
Jump Squat
2 sets, 15-20 reps (warm-up)

2
Dumbbell Squat
3-4 sets, 8-15 reps

3
Dumbbell Step Ups
3-4 sets, 8-15 reps

4
Barbell Lunge
3-4 sets, 8-15 reps

5
Stiff-Legged Barbell Deadlift
3-4 sets, 8-15 reps

6
Standing Dumbbell Calf Raise
3-4 sets, 20-25 reps

7
Standing Calf Raises
3-4 sets, 20-25 reps

Arms
1
Barbell Curl
2 sets, 15-20 reps (warm-up)
3-4 sets, 8-15 reps

2
Dumbbell Alternate Bicep Curl
3-4 sets, 8-15 reps

3
Close-Grip Barbell Bench Press
3-4 sets, 15-20 reps

4
Dumbbell One-Arm Triceps Extension
3-4 sets, 8-15 reps

5
Seated Dumbbell Palms-Up Wrist Curl
3-4 sets, 20-25 reps

Abs
1
Crunches
3-4 sets, 15-20 reps

2
Reverse Crunch
3-4 sets, 15-20 reps

3
Barbell Side Bend
3-4 sets, 15-20 reps