Hey!

Jeg er lige blevet færdig med mit DUP-inspireret 2-splitsprogram. Det går i princippet ud på som følger:

Day 1 – Upper body (low-volume, high-intensity)
Day 2 – Lower body (low-volume, high-intensity)
Day 3 – 30 min cardio
Day 4 – Upper body (high-volume, low-intensity)
Day 5 – Lower body (high-volume, low-intensity)
Day 6 – Rest day
Day 7 – Rest day

Selve øvelsesstruktren ser således ud:

Day 1 – Upper Body Workout

1. Benchpres, 4 sets of 6 reps

2. Close-Grip Weighted Chin-Ups, 4 sets of 6 reps

3. Incline Barbell Press, 4 sets of 6 rep

4. Bent-Over Barbell Rows, 4 sets of 6 reps

5. Weighted Dips, 2 sets of 6 reps

6. Dumbell shoulder press, 4 sets of 6

7. French press, 3 sets of 6 reps

8. Barbell Curls, 2 sets of 6 reps

Day 2 – Lower Body Workout

1. Barbell Squats, 4 sets of 6 reps

2. Romanian Deadlifts, 4 sets of 6 reps

3. Dumbbell Split Squats, 4 sets of 6 reps

4. Standing Calf Raises, 4 sets of 8-10 reps

5. Seated Calf Raises, 2 sets of 8-10 reps

6. Hanging (Weighted) Leg Raises, 2 sets of 8-10 reps

7. Total abdominal, 3 sets of 8-10 reps

8. Rotary, 3 sets of 8-10 reps

Day 3 – Upper Body Workout
1. Incline Dumbbell Press, 3 sets of 10-12 reps

2. Wide-Grip Lat Pulldowns, 3 sets of 10-12 reps

3. One-Arm Dumbbell Rows, 3 sets of 10-12 reps

4. Incline Dumbbell Flyes, 2 sets of 10-12 reps

5. Seated Cable Rows, 2 sets of 10-12 reps

6. Overhead Dumbbell Extensions, 2 sets of 10-12 reps

7. Dumbbell Hammer Curls, 2 sets of 10-12 reps

8. Cable Triceps (Rope) Pushdowns, 2 sets of 10-12 reps

9. Cable Biceps Curls, 2 sets of 10-12 reps

10. Front raise, 3 sets of 10-12 reps

Day 4 – Lower Body Workout

1. Barbell Split Squats, 3 sets of 10-12 reps

2. Lying Hamstring Curls, 3 sets of 10-12 reps

3. Alternating Dumbbell Lunges, 3 sets of 20 reps

4. Leg Extensions, 3 sets of 20 reps

5. Calf Raises (on Leg Press Machine), 3 sets of 20 reps

6. Seated Calf Raises, 3 sets of 20 reps

7. Total abdominal, 2 sets of 20 reps

8. Rotary, 2 sets of 20 reps

Jeg synes selv øvelserne ser meget fornuftige ud og jeg kommer godt rundt om hele kroppen synes jeg . Egentlig har jeg bare taget programet fra DUP's hjemmeside: http://www.leanbodyrx.com/a-005.php

Jeg har bare tilpasset det en smule og tilføjet et par øvelser. Jeg synes ikke der var nok skulder. Jeg er dog en smule i tvivl om det er overkill at have fransk pres i dag 1, der er jo incline bænkpres, bænkpres, dips og så fransk pres..?

Ser spænende ud, held og lykke

Jeg tror lige jeg laver en copy-paste af det program.. Det er jo ganske genialt hele tiden, at skifte i volume og intensitet