hej
Har fået lavet et program til mig. Og programmet ser således ud

Dag 1 - fridag
Dag 2 – Overkrop
Dag 3 – Underkrop
Dag 4 – fridag
Dag 5 – fridag
Dag 6 – overkrop
Dag 7 - Underkrop

Øvelser:
Underkrop:
Box Squat
Snatch grip deadlift
Natural Hamstring Raise (baglåret)
Dumbell walking lunges
Standing calf raises

Overkrop:
Bænkpres
Military presses
BOR
Skrå bench press
Shrugs
dips
Barbell curls

Er det holdbart?
Tak

Man kan llave split på mange måder, synes selv bedst om den her (det program jeg kører lige nu).

bryst, skulder, triceps (evt mave her)

Bryst:

Barbell Bench Press: http://www.exrx.net/WeightExercises/Pec ... Press.html
Cable Lying Fly: http://www.exrx.net/WeightExercises/Pec ... ngFly.html
Dumbbell incline Bench Press

Skulder:

Barbell Seated Military Press: http://www.exrx.net/WeightExercises/Del ... Press.html
Smith Behind Neck Press: http://www.exrx.net/WeightExercises/Del ... Press.html

Triceps:

Weighted Triceps Dip: http://www.exrx.net/WeightExercises/Tri ... riDip.html
Skull Crusher: http://www.exrx.net/WeightExercises/Tri ... ExtSC.html
Cable Pushdown: http://www.exrx.net/WeightExercises/Tri ... hdown.html

ben, ryg, nakke, biceps

Ben:

Squat: http://www.exrx.net/WeightExercises/Qua ... Squat.html
Dumbbell Lunge: http://www.exrx.net/WeightExercises/Qua ... Lunge.html
Cable Lying Leg Curl: http://www.exrx.net/WeightExercises/Ham ... gCurl.html

Ryg:

Barbell Deadlift/Rackpull: http://www.exrx.net/WeightExercises/Ere ... dlift.html
Weighted Underhand Chin-up: http://www.exrx.net/WeightExercises/Lat ... hinup.html
Barbell Bent-over Row: http://www.exrx.net/WeightExercises/Bac ... erRow.html
Cable Rear Pulldown:http://www.exrx.net/WeightExercises/LatissimusDorsi/CBRearPulldown.html

Nakke:

Dumbbell Shrug: http://www.exrx.net/WeightExercises/Tra ... Shrug.html

Biceps:

Barbell Curl: http://www.exrx.net/WeightExercises/Biceps/BBCurl.html
Barbell Preacher Curl:http://www.exrx.net/WeightExercises/Brachialis/BBPreacherCurl.html

Flyttet