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
