Jeg har ett lite spørsmål ang. Bulking, er dette nok å spise hver dag?
FROKOST
EGG OG BACON
GAINER
LUNSJ
FROKOSTBLANDING OG MELK
MIDDAG
KYLLING OG PASTA/KAN VARIERE
MELLOM
2 STK GROVE RUNDSTYKKER OG JUICE
MELLOM
EPLE OG JUICE
KVELD
PROTEIN SHAKE OG YOUGURT
FØR TRENING
KREATIN
ETTER TRENING
PROTEIN SHAKE
KREATIN
GAINER
VED TRENING SOM DETTE?
Monday - Shoulders
Shoulders
Exercise Sets Reps
Military Press 4 10-14
Seated Dumbbell Press 4 8
Dumbbell Front Raise 3 8-10
Dumbbell Lateral Raise 5 12, 10, 8, 8, 6
Dumbbell Reverse Fly 3 10
Tuesday - Back
Back
Exercise Sets Reps
Wide Grip Pull Up 7 12 ned til 6
Bent Over Barbell Row 4 12
One Arm Dumbbell Row 3 10
Deadlifts 4 10
Dumbbell Shrugs 4 8-12
Wednesday - Chest, Triceps and Abs
Chest
Exercise Sets Reps
Barbell Bench Press 4 8
Incline Dumbbell Bench Press 4 10
Decline Dumbbell Bench Press 3 8
Dumbbell Flys 4 12
Chest Dip 4 MAX
Triceps
Exercise Sets Reps
Close Grip Bench Press 5 5
Tricep Kickback 3 12-15 light
One Arm Dumbbell Extension 3 8-10
Lying Tricep Extension 4 12 strict
Abs
Decline Sit Ups 4 MAX
Thursday - Biceps
Biceps
Exercise Sets Reps
Standing Barbell Curl 4 8
Preacher Curl 4 8
Standing Hammer Curl4 10
Concentration Curl 3 12
Reverse Barbell Curl 3 7-8
Friday - Legs
Legs
Exercise Sets Reps
Dumbbell Lunge 4 5 each leg
Squat 6 10
Stiff Leg Deadlifts 4 10
Standing Calf Raise 8 15-20
SATURDAY AND SUNDAY - FRI
