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Tittel: nytt treningsprogram. skal jeg starte med dette Skrevet av: Arilhr på 16. april 2005, 17:38 lurer på om jeg skal starte med et nytt program.
jeg blir så rastløs når jeg trener bare 4 ganger i uken. dette er et 26 ukers program. hva mener dere? skal jeg bruke det? litt info om meg: jeg er 17 år har trent i 4mnd (4 ganger i uka) mål: øke i volum og styrke vekt: 80kg+- høyde: 1,84 her er programmet: uke 1-4 Mondays - Legs Knebøy 3x4 to 6 45 ° Leg Press 2x4 to 6 Markløft 2x6 Stående Legg Hev 3x6 to 8 Sittende Legg Hev 2x6 to 8 Tuesdays - Chest and Forearms Skrå Bench Press 3x4 to 6 Bench Press 3x4 to 6 Dips 1x4 to 6 Wrist Curls stang 2x8 to 10 Wrist Curls manualer (Standing) 2x6 to 8 Wednesdays - Back and Traps Forroverbøyd roing 2x4 to 6 Smalt Grep Pull Downs (using a V-Bar) 2x4 to 6 Pull-ups (add weight if needed) 2x4 to 6 Kabel Roing 1x4 to 6 Markløft (these are powerlifting style dead lifts) 2x4 to 6 Shrugs med stang 1x4 to 6 Thursdays - Shoulders and Triceps Benk Press med manualer 3x4 to 6 Millitær Press (In front) 2x4 to 6 Sidehev 2x4 to 6 Franskpress 2x4 to 6 Tricep Cable Press Downs 2x4 to 6 Seated Overhead Tricep Press (Performed with one dumbbell behind the neck) 1x4 to 6 Fridays - Biceps and Abs Straight Bar Curls 2x4 to 6 Manualer Hammer Curls 2x4 to 6 Curlstang Curls 1x4 to 6 Beinhev (with added weight) 2x12 to 15 Weighted Cable Crunches 2x8 to 10 UKE 5-8 Mondays - Back and Forearms Pull-Ups (add weight if needed) 2x4 to 6 Smalt Grep Pull Downs (V-Bar) 2x4 to 6 Forroverbøyd roing 2x4 to 6 Rygghev med vekter 2x4 to 6 Wrist Curls 2 6 to 8 Standing Dumbbell Wrist Curls 2x6 to 8 Tuesdays - Shoulders and Traps Military Press (In Front) 3x4 to 6 Military Press med manualer 1x4 to 6 Sidehev 2x4 to 6 Barbell Shrugs 3x10 to 12 Wednesdays - Legs and Calves Knebøy 4x4 to 6 Lunges 2x4 to 6 Markløft 2x4 to 6 Sittende Legg Hev 2x4 to 6 45° Legg Hev (Calf Raise on a 45 ° Leg Press) 1x4 to 6 Thursdays - Chest Bench Press 3x4 to 6 Skrå Bench Press 2x4 to 6 Weighted Dips 2x4 to 6 Fridays - Biceps and Triceps Straight Bar Curls 3x4 to 6 Manual Curls med vridning I håndledd 2x4 to 6 Franskpress 2x4 to 6 Seated Overhead Tricep Press (Performed with a dumbbell) 2x 4 to 6 Tricep Press Downs 1x4 to 6 Max-OT Weeks 10 ? 13 Mondays - Shoulders and Triceps Standing Dumbbell Press 3x4 to 6 Barbell Millitary Press 2x4 to 6 Dumbbell Side Laterals 2x4 to 6 Tricep Press Downs 3x4 to 6 Lying Tricep Extensions 2x4 to 6 Seated Tricep Extensions 1x4 to 6 Tuesdays - Legs and Calves Standing Calve Raise 3x6 to 8 Hack Machine Calf Raises 2x6 to 8 Squats 4x4 to 6 Leg Presses 2x4 to 6 Stiff Leg Dead Lifts 3x4 to 6 Wednesdays - Back and Abs Lat Pull-Downs 3x4 to 6 Close Grip Pull Downs (using a V-Bar) 2x4 to 6 Cable Rows 2x4 to 6 Dumbbell Rows 1x4 to 6 Leg Lifts (Weighted) 2x10 to 12 Cable Crunches 2x6 to 8 Thursdays - Chest and Traps Incline Dumbbell Bench Press (Palms facing in at bottom of the movement and rotated forward at the top.) 3x4 to 6 Dumbbell Bench Press 2x4 to 6 Decline Dumbbell Bench Press 2x4 to 6 Barbell Shrugs 2x4 to 6 Dumbbell Shrugs 2x4 to 6 Fridays - Biceps and Abs Straight Bar Curls 2x4 to 6 Dumbbell Hammer Curls 2x4 to 6 Curl Bar Curls 2x4 to 6 Leg Lifts (with added weight) 2x10 to 12 Weighted Cable Crunches 2x8 to 10 Max-OT Weeks 14 ? 17 Mondays - Biceps, Forearms, and Abs Alternate Dumbbell Curls 2x4 to 6 Straight Bar Curls 2x4 to 6 Curl Bar Curls 1x4 to 6 Wrist Curls 3x4 to 6 Crunches (Weighted) 2x10 to 12 Weighted Cable Crunches 2x6 to 8 Tuesdays - Shoulders and Calves Seated Calve Raises 3x6 to 8 Standing Calve Raises 2x6 to 8 Straight Bar Millitary Press 3x4 to 6 Dumbbell Side Laterals 2x4 to 6 Bent Over Side Laterals 2x4 to 6 Wednesdays - Legs Squats 3x4 to 6 45° Leg Press 2x4 to 6 Leg Curls 2 4xto 6 Stiff Leg Dead Lifts 2x4 to 6 Thursdays - Back and Traps Seated Cable Rows 3x4 to 6 Bent Over Barbell Rows 2x4 to 6 Lat Pull Downs 2x4 to 6 Barbell Shrugs 3x4 to 6 Fridays - Chest and Abs Incline Barbell Bench Press (25° Incline) 3x4 to 6 Dumbbell Bench Press 3x4 to 6 Weighted Dips 1x4 to 6 Leg Lifts (with added weight) 2x12 to 15 Weighted Cable Crunches 2x8 to 10 Max-OT Weeks 19 ? 22 Mondays - Chest and Abs Incline Dumbbell Bench Press 3x4 to 6 Dumbbell Bench Press 2x4 to 6 Decline Barbell Bench Press 2x4 to 6 Leg Raises (weighted) 2x10 to 12 Weighted Cable Crunch 2x6 to 8 Tuesdays - Biceps and Forearms Straight Bar Curls 2x4 to 6 Alternate Dumbbell Curls 2x4 to 6 Straight Bar Cable Curls 1x4 to 6 Wrist Curls 3x10 to 12 Wednesdays - Legs and Calves 45° Calf Raise 2x6 to 8 Hack Machine Calf Raise 2x6 to 8 Seated Calf Raise 1x6 to 8 Squats 3x4 to 6 45° Leg Press 2x4 to 6 Stiff Leg Dead Lifts 2x4 to 6 Leg Curls 1x4 to 6 Thursdays - Shoulders and Triceps Dumbbell Press (Palms facing in at bottom of the movement and rotated forward at the top.) 3x4 to 6 Straight Bar Military Press (In front) 2x4 to 6 Dumbbell Side Laterals 2x4 to 6 Lying Tricep Press 3x4 to 6 Tricep Cable Press Downs 2x4 to 6 Seated Overhead Tricep Press (Performed with one dumbbell behind the neck) 1x4 to 6 Max-OT Weeks 23 ? 26 Mondays - Biceps, Forearms, and Abs Alternate Dumbbell Curls 2x4 to 6 Straight Bar Curls 2x4 to 6 Curl Bar Curls 1x4 to 6 Wrist Curls 3x4 to 6 Crunches (Weighted) 2x10 to 12 Weighted Cable Crunches 2x6 to 8 Tuesdays - Shoulders and Calves Seated Calve Raises 3x6 to 8 Standing Calve Raises 2x6 to 8 Straight Bar Millitary Press 3x4 to 6 Dumbbell Side Laterals 2x4 to 6 Bent Over Side Laterals 2x4 to 6 Wednesdays - Legs Squats 3x4 to 6 45° Leg Press 2x4 to 6 Leg Curls 2 4xto 6 Stiff Leg Dead Lifts 2x4 to 6 Thursdays - Back and Traps Seated Cable Rows 3x4 to 6 Bent Over Barbell Rows 2x4 to 6 Lat Pull Downs 2x4 to 6 Barbell Shrugs 3x4 to 6 Fridays - Chest and Abs Incline Barbell Bench Press (25° Incline) 3x4 to 6 Dumbbell Bench Press 3x4 to 6 Weighted Dips 1x4 to 6 Leg Lifts (with added weight) 2x12 to 15 Weighted Cable Crunches 2x8 to 10 |