Hei! Skal legge ut mitt treningsprogram nå, Jeg la det ut på bodybuilding.com og, og jeg fikk en tilbakemelding om at jeg må ha flere dra øvelser, fordi den 2:1 ratioen som skal gå i dra øvelser sin favør der er jeg nesten motsatt.
Så har noen noe tips til hvem dra øvelser jeg kan putte i mitt program? Takker for svar!
Monday
UPPER BODY
Deadlift 6x4 (heavy) - 3-5 min rest
Benchpress 4x8 (Medium) - 2 min rest
Lat pulldown 6x8 - 3 front 3 back, fast down and hold back as much as i can on the way up - 1-2 min rest
Incline Bench press 6x4 (heavy) - 3-5 min rest
PushPress 6x4 (heavy) - 3-5 min rest
Dumbell Bicepscurl 3x10 - 1 min rest
Triceps Pushdown w/rope 4x12 1 min rest
Thuesday
LEGS
Squat 4x8 (Medium) - 2-3 min rest
Leg Press 4x10 (Medium) 2 min rest
stiffleg deadlift (medium) - 4x8 - 2-3 min rest
Leg Extension 3x20 - 1 min rest
Calf raise (bodyweight) 3x30 - 1 min rest
Situps - 3x20 - 1 min rest
Wednesday
REST
Stretch
Thursday
UPPER BODY
Bench Press 6x4 (heavy) - 3-5 min rest
Sitting lat pulls with V-Grip - 4x8 (medium) 2-3 min rest
Incline bench press 4x8 (Medium) - 2-3min rest
Breast supported lat rowing 4x8 (medium) - 2-3min rest
Shoulderpress w/dumbells - 4x8(medium) 2-3 min rest
Hammercurl 3x10 - 1 min rest
Triceps Extension with dumbells - 4x8-10
Friday
LEGS
Squat 6x4 (Heavy) 3-5min break
Leg press 4x10 (Medium) 2 min break
Good Mornings 4x10 (Medium) 2 min break
Leg Extensions 4x12 (Medium) 1min break
Calf raise (bodyweight) 4x20
Situps 3x30
On the medium exercises i put on as much weight as i can for those sets/reps. every week i up my training weight by 2.5kilogram, ex. 110kilo bench this week, 112.5 next week
