Noen som har erfaring med dette opplegget? Trenger sårt å forandre på treningen min samt få inn litt struktur.
Hvor tungt skal man ligge på assistanse øvelsene? 60-70% 2-3 reps fra failure?
Workout A. Squat and assistance work.
Workout B. Bench Press and assistance work.
Workout C. Deadlift and assistance work.
Workout D. Overhead Press and assistance work.
Assistance work:
Squat Workout Day - Assistance Option A
Hack Squat: 4 sets of 10-20 reps
Leg Extension: 4 sets of 10-30 reps
Leg Curl: 4 sets of 10-15 reps
Weighted Sit up: 4 sets of 10 reps
Squat Workout Day - Assistance Option B
45 Degree Leg Press – 4 sets of 10-20 reps
Leg Extension – 4 sets of 10-30 reps
Leg Curl – 4 sets of 10-15 reps
Weighted Sit up – 4 sets of 10 reps
Bench Press Workout Day - Assistance option A
Dumbbell Bench Press: 4 sets of 10-20 reps
Chest Dip (weighted): 4 sets of 8-15 reps
Dumbbell Flys: 4 sets of 12 reps
Cable Tricep Extension: 4 sets of 10-20 reps
Bench Press Workout Day - Assistance option B
Incline Dumbbell Bench Press – 4 sets of 10-20 reps
Chest Dip (weighted) – 4 sets of 8-15 reps
Dumbbell Flys – 4 sets of 12 reps
Cable Tricep Extension – 4 sets of 10-20 reps
Deadlift Workout Day - Assistance Option A
Chin Up: 4 sets of 10-12 reps
Bent Over Dumbbell Row: 4 sets of 15 reps/arm
Back Raises: 4 sets of 10 reps (with bar behind neck)
Hanging Leg Raises: 4 sets of 15 reps
Deadlift Workout Day - Assistance Option B
Lat Pull Down – 4 sets of 10-12 reps
Bent Over Row – 4 sets of 15 reps/arm
Reverse Hyperextensions – 4 sets of 12 reps
Hanging Leg Raises – 4 sets of 15 reps
Overhead Press Workout Day - Assistance Option A
Seated Dumbbell Press: 4 sets of 10 reps
Barbell Upright Row: 4 sets of 10 reps
Dumbbell Lateral Raise: 4 sets of 10-15 reps
Standing Barbell Curl: 4 sets of 10 reps
Overhead Press Workout Day - Assistance Option B
Hammer Machine Military – 4 sets of 10 reps
Rope Upright Rows – 4 sets of 10 reps
Bent Over Dumbbell Reverse Fly – 4 sets of 10-15 reps
Standing Dumbbell Curl – 4 sets of 10 reps
Uke 1. Oppvarming, 75% x 5, 80% x 5, 85% x 5
Uke 2. Oppvarming, 80% x 3, 85% x 3, 90% x 3
Uke 3. Oppvarming, 75% x 5, 85% x 3, 95% x 1
Uke 4. Deload – 60% x 5, 65% x 5, 70% x 5