Hallo, har laget meg et treningsprogram som jeg har brukt en del tid på. Er bare interesert i å få noen tilbakemeldinger!
Grunnen til at jeg kjører bryst 2ganger i uken er pga jeg har ikke hatt så stor framgang i bryst som jeg hadde ønsket og føler jeg må legge mer vekt på det.
Monday: Chest / Triceps /Cardio
Chest:
• Dumbbell Press 2 x 12 – High reps, low weights – Warmups (Easy)
• Bench Press / Dumbbell Press 4 x 8 - 10 (Hard) #DROPSETS
• Incline Bench / Dumbbell Press 4 x 8 (Medium) #Last set Forced rep
• Dips 3 x 10
• Incline Flies 4 x 10 – 12 (Hard) #DROPSETS
• Cable Cross 3 x 10 - 12
Triceps:
• Pulldown 3 x 8 - 10 (Medium)
• Dumbbell Seated Overheads 2 x 12/10/8 ~ (Hard)
• Dumbbell Skull Crushers 3 x 10 - 12 (Medium)
• Dumbbell Kickbacks 2 x 8 – 10 (Easy)
• Weighted Dips 2 x 8 - 10 (Hard) #DROPSETS
Cardio:
• 30 min - Jogging / Skipping / Swimming / Cycling
Tuesday: Legs / Abs
Legs:
• Squats 3 x 8 (Hard)
• Leg Press 3 x 12 (Hard)
• Leg Extensions 3 x 12 (Medium)
• Standing Calf Raises 3 x 15 – 20 Until Failure (Hard)
• Seated Calf Rasies 3 x 30 (Medium)
Abs:
• Side Plank 60sec x 3
• Weighted Sit-ups 2 x 15-20
• Leg Raises 2 x 10
• Weighted Sit-ups until failure
• Plank until failure
Wednsday: Shoulders / Cardio
Shoulders:
• Millitary Press 3 x 10 (Hard)
• Arnold Press 3 x 8-12 (Hard) #DROPSETS
• Standing Lateral Raises 4 x 10 (Hard)
• Standing Dumbbell Front raises 4 x 10 - 12 x, with burn-off (Hard) #DROPSETS
• Lying Dumbbell Raise 4 x 10 (Hard)
Thursday: Chest / Abs
Chest:
• Dumbbell Press 2 x 12 – High reps, low weights – Warmups (Easy)
• Bench Press / Dumbbell Press 4 x 8 - 10 (Hard) #DROPSETS
• Incline Bench / Dumbbell Press 4 x 8 (Medium)
• Dips 3 x 10
• Incline Flies 4 x 10 – 12 (Hard) #DROPSETS
• Cable Cross 3 x 10 - 12
Abs:
• Side Plank 60sec x 3
• Weighted Sit-ups 2 x 15-20
• Leg Raises 2 x 10
• Weighted Sit-ups until failure
• Plank until failure
Friday: Biceps / Legs / Cardio
Biceps:
• Standing Dumbbell Hammer Curls 3 x 10 – 12 (Easy-Medium)
• Standing Curls 3 x 10 – 12 EZ-Bar (Hard)
• Seated Preacher Curls 2 x 10 - 12 #DROPSETS
• Seated Preacher Curls 3 x 12/10/8 (Hard)
Legs:
• Squats 3 x 8 (Hard)
• Leg Press 3 x 12 (Hard)
• Leg Extensions 3 x 12 (Medium)
• Standing Calf Raises 3 x 15 – 20 Until Failure (Hard)
• Seated Calf Rasies 3 x 30 (Medium)
Saturday: Cardio / Rest
Cardio:
• 20min HIIT – 2min x 30sec
• 20-30min Cycling
• Activity 2 hours
Sunday: Back / Traps / Cardio
Back:
• Deadlift 4 x (7)6 (Hard)
• One-arm Dumbbell Raises 3 x 12 - 15 (Medium)
• Rowing 3 x 10 – 12 (Hard) #DROPSETS
• Seated Pulldown 4 x 8 (Medium)
Traps:
• Shrugs 3 x 15 – 20 (Medium)
Cardio:
• 30min Cycling
PS: Programmet kan se litt rart ut pga jeg har kopiert det rett fra er Word doc!
