Treningsforum

Hallo, har laget meg et treningsprogram som jeg har brukt en del tid på. Er bare interesert i å få noen tilbakemeldinger! :) Grunnen til at jeg kjører bryst 2ganger i uken er pga jeg har ikke hatt så stor framgang i bryst som jeg hadde ønsket og føler jeg må legge mer vekt på det.



Monday: Chest / Triceps /Cardio


Chest:
•   Dumbbell Press 2 x 12 – High reps, low weights – Warmups (Easy)
•   Bench Press / Dumbbell Press 4  x 8 - 10 (Hard) #DROPSETS
•   Incline Bench / Dumbbell Press 4 x 8 (Medium) #Last set Forced rep
•   Dips 3 x 10
•   Incline Flies 4 x 10 – 12 (Hard) #DROPSETS
•   Cable Cross 3 x 10 - 12
Triceps:
•   Pulldown 3 x 8 - 10 (Medium)
•   Dumbbell Seated Overheads 2 x  12/10/8 ~ (Hard)
•   Dumbbell Skull Crushers 3 x 10 - 12 (Medium)
•   Dumbbell Kickbacks 2 x 8 – 10 (Easy)
•   Weighted Dips 2 x 8 - 10 (Hard) #DROPSETS
Cardio:
•   30 min - Jogging / Skipping / Swimming / Cycling

Tuesday: Legs / Abs


Legs:

•   Squats 3 x 8 (Hard)
•   Leg Press 3 x 12 (Hard)
•   Leg Extensions 3 x 12 (Medium)
•   Standing Calf Raises 3 x 15 – 20 Until Failure (Hard)
•   Seated Calf Rasies 3 x 30 (Medium)
Abs:
•   Side Plank 60sec x 3
•   Weighted Sit-ups 2 x 15-20
•   Leg Raises 2 x 10
•   Weighted Sit-ups until failure
•   Plank until failure




Wednsday: Shoulders / Cardio


Shoulders:
•   Millitary Press 3 x 10 (Hard)
•   Arnold Press 3 x 8-12 (Hard) #DROPSETS
•   Standing Lateral Raises 4 x 10 (Hard)
•   Standing Dumbbell Front raises 4 x 10 - 12 x, with burn-off (Hard) #DROPSETS
•   Lying Dumbbell Raise 4 x 10 (Hard)

Thursday: Chest / Abs

Chest:
•   Dumbbell Press 2 x 12 – High reps, low weights – Warmups (Easy)
•   Bench Press / Dumbbell Press 4  x 8 - 10 (Hard) #DROPSETS
•   Incline Bench / Dumbbell Press 4 x 8 (Medium)
•   Dips 3 x 10
•   Incline Flies 4 x 10 – 12 (Hard) #DROPSETS
•   Cable Cross 3 x 10 - 12
Abs:
•   Side Plank 60sec x 3
•   Weighted Sit-ups 2 x 15-20
•   Leg Raises 2 x 10
•   Weighted Sit-ups until failure
•   Plank until failure

Friday: Biceps / Legs / Cardio

Biceps:
•   Standing Dumbbell Hammer Curls 3 x 10 – 12 (Easy-Medium)
•   Standing Curls 3 x 10 – 12 EZ-Bar (Hard)
•   Seated Preacher Curls 2 x 10 - 12  #DROPSETS
•   Seated Preacher Curls 3 x 12/10/8 (Hard)





Legs:

•   Squats 3 x 8 (Hard)
•   Leg Press 3 x 12 (Hard)
•   Leg Extensions 3 x 12 (Medium)
•   Standing Calf Raises 3 x 15 – 20 Until Failure (Hard)
•   Seated Calf Rasies 3 x 30 (Medium)

Saturday:  Cardio / Rest

Cardio:
•   20min HIIT – 2min x 30sec
•   20-30min Cycling
•   Activity 2 hours

Sunday: Back / Traps / Cardio

Back:
•   Deadlift 4 x (7)6 (Hard)
•   One-arm Dumbbell Raises 3 x 12 - 15 (Medium)
•   Rowing  3 x 10 – 12 (Hard) #DROPSETS
•   Seated Pulldown 4 x 8 (Medium)
Traps:
•   Shrugs 3 x 15 – 20 (Medium)
Cardio:
•   30min Cycling







PS: Programmet kan se litt rart ut pga jeg har kopiert det rett fra er Word doc!

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