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Tarek Elsetouhi-trening

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Polomac:
   Da ne duzim pricu mnogo,ovaj put cu vam samo predstaviti plan treninga Tareka,koji je objavljen u septembarskom
broju Flexa.
   Tarek Elsetouhi-trening plan
 

Ponedeljak-grudi

kosi benc ili pres bucicama 2x15[zagrevanje]
                                            4x6-10
benc                                    4x6-10
cable cross                         3x10-15
pulover bucicom                  3x6-10

Utorak-ledja

lat masina iza glave 4-6 nedelja
pa onda 4-6 nedelja lat ispred   4x10-20
dvorucno veslanje                     4x10
jedn.veslanje                             3x6-10
donji kotur                                 3x6-10
deadlifts                                    4x4-10

Sreda-ramena

potisak ispred                  4x6-10
letenje bucicama              6x10
sedece letenje za prednju glavu ramena 4x8-10
donje letenje kablovima   3x10
donje letenje bucicama   3x8-10

Cetvrtak-noge

nozna extenzija              4x10
cucanj                             6x6-10
leg pres                          4x8-20
nozni pregib                   6x6-10
mrtvo dizanje za lozu     3x15

Petak-ruke

lat pres                          4x8-12
francuski pres              4x6-10
jedn.opruzanje u pretklonu 4x10-15
razboj                            3x10-15
siroki hvat dv.biceps pregib 3x6-10
uski hvat dv.pregib        3x6-10
kosi pregib bucicama     3x6-10
ez-preacher curls         3x6-10 sa opadajucim serijama
jedn.hamer pregib         3x6-10
obrnuti pregib               3x10
koncentracioni pregib   3x6-10

Tarek u vansezoni radi 3puta sedmicno po  45-60 min.kardio treninge.
A u pripremama kardio radi 2 puta dnevno po 45-60 min.
Dopada mu se gradja bildera poput-Shawn Reya,Flex Wheelera,Kevin Lavrona i Lee Haneya.
Egipcanin Tarek je inace overall pobednik Arnold Amateur Chamionships 2008.

Polomac:
Tarek was born in Mansoura / Egypt and he started with the sport of bodybuilding when he was 16 years old. His first international appearance on an IFBB stage was at the 1994 IFBB Junior World Championships in Izmir where he placed 5th in the -80 kg category.
In 1999 he won the African Championships ( Heavyweight class )
His first competition in Germany was the German Championships in 2000 where he placed 5th in a very strong field at the heavyweight at 97 kg.
In 2002 Tarek competed at 103 kg at the IFBB World Championships in Kairo. Out of 36 competitors, he placed 11th 4 placed behind Peter Trenz who is an IFBB Pro ( next year Peter will go back to the amateurs )
One year later and at a bodyweight of 110 kg Tarek won the Mediterranean Bodybuilding Championships in Egypt.
Tarek won the International German Championships 2 times and took 2 times the overall.

Polomac:
 ;)

Polomac:
 ;)

Selim_Black:
ko je ova riba s njim na slici?

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