Programmet mitt slik det ser ut i dag:
Alt har restpause om det ikke staar noe annet.
Noen er statics ogsaa/bare, men orker ikke spesifisere. Skifter.
Blir aa begynne med null RP/statics i en runde saa jeg faar programmet inn foerst.
Alt er saa klart med oppvarminger og saant etter hva som trengs.
Har sykkeltur og noen minutter paa elipticals foer muskel-rettede oppvarminger.
-----------------------------------------------
PART 1:
Bryst,
Skuldre,
Triceps,
Rygg - Tykkelse,
og - Bredde:
------------------------------------------------
Dag1:
Inc Bench(SM): 11-20
Cable Shoulder: 15-20
Scull-Crunch: 15-30
StraightArm-Pulldown: 15-20
Cable row: 12reps
/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/
Dag3:
DB-press: 15-20
Arnold: 11-15
SHRUGS! (adder det i tillegg av og til. Om formen er god og jeg ikke foeler noe i traps)
Dip-machine: 15-20
Narrow PD: 12-15 true 6neg
Sumo Deadlift: 6-8reps then 3-4 wicked heavy
/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/
Dag5:
Dec Bench(SM?): 11-17
BB shoulder front(SM): 11-15
lying over shugs (igjen av og til shrugs)
PressForward: 15-20
PD: 15-20: 12-15 true 6neg
Deadlift: 6-8 then 3-4 dead heavy
_______________________________________________________________
/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/
-----------------------------------------------------------------------------------------------------
Part 2:
Biceps,
Forearms,
calf,
hams,
quads.
-----------------------------------------------
Dag 2:
Preacher EZ-curl: 11-15
OppositeGrip-curl: 12 straight
Sitting toe: 12 5neg+15stretch
SLDL: 6 sets a 6; x+10 Start on -40 next
Hacksquat: 12-15 (eventually widowmaker?)
/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/
Dag 4:
DB-curl: 15-20
Cable oppositecurl: 11-20 Straight
Smith/Toe: 12 x5+15
Curl: 20-30
LegPress: 6-8 then 20 (widowmaker!)
/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/
Dag 6:
BB-curl: 15-20
Rolling behind back: 12 Straight
Toe/LegPress: 12x5n+15s
SLDL/smith: 6 sets a 6reps; x+10 then -40next
Squat: 4-8, 20 (widowmaker)