Har jobbet utrolig mye i det siste. Så treningen har vært litt vanskelig å få til, men jeg har trent helt greit. Kostholdet er ikke akkurat 100% for tiden.
Jeg kunne trengt litt hjelp. Noen som har noe program å anbefale? Har fult X-size i mange mange uker nå. På tide å få igang noe skikkelig igjen. Tenker å bruke "bygge" program en liten periode til. Da ryggen enda ikke er helt på plass.
Ja,ja. Her er et enkelt, men effektivt bygge program : Monday/Wednesday/Friday
Chest
Barbell bench press: 4 sets of 10, 8, 6, and 4 reps
Barbell incline bench press: 4 sets of 10, 8, 6, and 4 reps
Dumbbell flys: 3 sets of 10, 8, and 6 reps
Parallel bar dips: 3 sets of 15, 10 and 8 reps
Pullovers: 3 sets of 15 reps each
Back
Chin-ups: 4 sets of 10 reps minimum each side
Close-grip chins: 4 sets of 10 reps
T-bar rows: 4 sets of 15, 12, 8, and 6 reps
Bent-over barbell rows: 4 sets of 8-12 reps
Thighs
Squat: 5 sets of 10, 8, 6, and 4 reps with a 20 rep warm-up set
Front squats: 4 sets of 10, 8, 8, and 6 reps
Hack squats: 3 sets of 10 reps each
Leg curls: 4 sets of 20, 10, 8, and 6 reps
Standing leg curls: 4 sets of 10 reps each
Straight-leg dead lifts: 3 sets of 10 reps each
Calves
Donkey calf raises: 4 sets of 10 reps each
Standing calf raises: 4 sets of 15, 10, 8, and 8 reps
Abdominals
Crunches: 3 sets of 25 reps
Bent-over twists: 100 reps each side
Machine crunches: 3 sets of 25 reps
Crunches: 50 reps
Tuesday/Thursday/Saturday
Shoulders
Behind-the-neck-barbell press: 5 sets of 10, 8, 8, and 6 reps with a 15-set warm-up
Lateral raises: 4 sets of 8 reps each
Bent-over dumbbell laterals: 4 sets of 8 reps each
Dumbbell shrugs: 3 sets of 10 reps each
Upper arms
Standing barbell curls: 5 sets of 15, 10, 8, 6, and 4 reps
Incline dumbbell curls: 4 sets of 8 reps each
Concentration curls: 3 sets of 8 reps each
One-arm triceps extensions: 3 sets of 10 reps each
Forearms
Barbell wrist curls: 4 sets of 10 reps each
Reverse wrist curls: 3 sets of 10 reps each
Calves
Seated calf raises: 4 sets of 10 reps each
Abdominals
Reverse crunches: 4 sets of 25 reps
Seated twists: 100 reps each side
Vertical bench crunches: 4 sets of 25 reps
Read more:
http://www.askmen.com/sports/bodybuilding_60/69c_fitness_tip.html#ixzz28dZ2qGWZDette var selv det Arnold trente i sine mr olympia dager.
BARE KØDDA.
http://www.bodybuilding.com/fun/kris-gethin-dtp-4-weeks-to-maximum-muscle.html Duden som har laget det programmet har laget mange fornuftige artikler på bodybuilding.com.
Bare glem det fire uker bullshitt greia. Og ta det over lengre tid. Han prøver å skape penger på det programmet ved å få folk av og på programmet derfor "4 uker".
Men det programmet er interesant, det kan faktisk funke hvis du gjør det over lengre tid og ikke 4 uker.