I alt: 1093
Medlemmer: 3
Skjulte: 0
Gæster: 1090
Jeg vil gerne hører jeres mening, om det her program jeg har fundet på nettet, om det er en god ide og køre det herop til sommeren, jeg går efter at få mere muskelmasse og mere markeret, programmet skulle være det brad pitt kørte op til troy filmen her er det:
Phase 1: Bulking
Day 1: Upper Chest/ Shoulders, Triceps, Abs
3 sets x 10 reps Inclined Dumbbell Press
2 sets x 10 reps Military Press
2 sets x 12 reps Arnold Press
2 sets x 12 reps dumbbell flys (make sure your arms are bent slightly)
2 sets x 12 reps bent over dumbbell flys (these will work your rear delts; bend over as much as possible so you stress the rear of your shoulder as much as you can)
2 sets x 8 reps skull crushers
Day 2: Back/Traps/Biceps
3 sets x 12 reps Pullups
3 sets x 10 reps seated rows
3 sets x 10 reps upright rows
2 sets x 15 reps dumbbell shrugs
3 sets x 10 reps preacher curls
Day 3: Cardio
30 minutes running at moderate pace
Day 4: Shoulders/ Upper Chest
2 sets x 10 reps Military Press
2 sets x 12 reps Arnold Press
2 sets x 12 reps dumbbell flys (make sure your arms are bent slightly)
2 sets x 12 reps bent over dumbbell flys (these will work your rear delts; bend over as much as possible so you stress the rear of your shoulder as much as you can)
3 sets x 10 reps Inclined Dumbbell Press
Day 5: Back/Cardio
3 sets x 12 reps Pullups
3 sets x 10 reps seated rows
3 sets x 10 reps upright rows
2 sets x 15 reps dumbbell shrugs
30 minutes running at moderate pace
Day 6: Cardio (note if you want the weekend off do this cardio on day 2)
30 minutes running at moderate pace.
Day 7: Rest
Phase 2: Cutting (“hardening”)
Day 1: Shoulders/Upper Chest
2 sets x 6 reps Military Press
2 sets x 8 reps Arnold Press
2 sets x 8 reps dumbbell flys (make sure your arms are bent slightly)
2 sets x 10 reps bent over dumbbell flys (these will work your rear delts; bend over as much as possible so you stress the rear of your shoulder as much as you can)
3 sets x 10 reps Inclined Dumbbell Press
Day 2:
Part 1:
Perform these exercises in succession, then rest for 30 seconds. Repeat this until you can’t anymore. Note that I say ½ max for each exercise. This means that before you start this phase you need to find out the maximum number of each exercise you can do, and then do half as many in this routine. Eventually you will need to increase the amount because your endurance will improve.
½ max Pushups
½ max Pull ups
½ max Sit ups
½ max Triangular pushups
30 seconds rest
Part 2:
20 Minutes of intervals. Do the cycle of sprint and rest for 20 minutes. Make sure to warm up and warm down for at least 5 minutes.
30 seconds sprint (run as fast as you can for 30 seconds)
1 minute rest
Day 3:
Part 1:
30 minutes running at a moderate pace.
Part 2:
20 Minutes of intervals. Do the cycle of sprint and rest for 20 minutes. Make sure to warm up and warm down for at least 5 minutes.
30 seconds sprint (run as fast as you can for 30 seconds)
1 minute rest
Day 4: Back/Traps/Biceps
3 sets x 12 reps Pullups
3 sets x 10 reps seated rows
3 sets x 10 reps upright rows
2 sets x 15 reps dumbbell shrugs
3 sets x 10 reps preacher curls
Day 5: Cardio
1 hour of running at a moderate pace
Day 6: Perform the same workout as Day 2. Don’t do the sprints if you feel very worn out.
Day 7: Rest
Note for this workout if you start to feel burned out cut out Day 4 or Day 5 until you feel better.
Glem Brad en times tid, og søg så lidt på Full-body istedet..
