Bum bum, jeg mener det var den her (jeg tror generelt det er samme skemaer man kan finde, så det går nok)
Selve skelettet med opdeling af muskelgrupper følger jeg. Restdays køres så vidt det er muligt efter skemaet, men tilpasses hvis det bliver nødvendigt.
Mine ændringer er markeret med rødt
http://directlyfitness.com/store/p-h-a- ... ut-system/PHAT Training Overview:Day 1: Upper Body Power
Day 2: Lower Body Power
Day 3: Rest
Day 4: Back and Shoulders Hypertrophy
Day 5: Lower Body Hypertrophy
Day 6: Chest and Arms Hypertrophy
Day 7: Rest
Day 1: Upper Body Power DayPulling Power Movement: Bent over or Pendlay rows
Jeg har valgt pendlay rows, men det er ikke utænkeligt at jeg skifter lidt om noget tid3 sets of 3-5 reps
Assistance Pulling movement: Weighted Pull ups
2 sets of 6-10 reps
Auxiliary Pulling movement: Rack chins
Har jeg kørt indtil videre, men jeg skal have fundet noget andet. Den er lidt lunken.2 sets of 6-10 reps
Pressing Power Movement: Flat dumbbell presses
Udskiftet med incline da jeg gerne vil have større stress på upper pecs3 sets of 3-5 reps
Assistance pressing movement: Weighted dips
2 sets of 6-10 reps
Assistance pressing movement: Seated dumbbell shoulder presses
3 sets of 6-10 reps
Auxiliary curling movement: Cambered bar curls
Almindelige barbell curls da vi ingen cambered bar har. Det spiller næppe nogen rolle.3 sets of 6-10 reps
Auxiliary extension movement: Skull crushers
Mine albuer tåler ikke skull crushers/fransk press, så jeg kører noget DB OH extensions i stedet3 sets of 6-10 reps
Day 2: Lower Body Power DayPressing Power Movement: Squats
3 sets of 3-5 reps
Assistance pressing movement: Hack Squats
2 sets of 6-10 reps
Assistance extension movement: Leg extensions
2 sets of 6-10 reps
Assistance pulling movement: Stiff legged deadlifts
Rumænsk DL i stedet3 sets of 5-8 reps
Assistance pulling/curling movement: Glute ham raises or lying leg curls
LLC er valgt da vi intet GMR stativ har2 sets of 6-10 reps
Auxiliary calf movement: Standing calf raise
3 sets of 6-10 reps
Auxiliary calf movement: Seated calf raise
2 sets of 6-10 reps
Day 3: Rest
Day 4: Back and Shoulders Hypertrophy Day
Pulling Power Exercise speed work: Bent over or
Pendlay rows6 sets of 3 reps with 65-70% of normal 3-5 rep max
Hypertrophy pulling movement: Rack chins
Igen, alternativ skal nok findes...3 sets of 8-12 reps
Hypertrophy pulling movement: Seated cable row
3 sets of 8-12 reps
Hypertrophy pulling movement: Dumbbell rows or shrugs bracing upper body against an incline bench
Har bare valgt DB row sådan lidt ud af ingenting, men måske den anden mulighed bliver inddraget2 sets of 12-15 reps
Hypertrophy pulling movement: Close grip pulldowns
2 sets of 15-20 reps
Hypertrophy shoulder movement: Seated dumbbell presses
3 sets of 8-12 reps
Hypertrophy shoulder movement: Upright rows
Udskiftet med front raises, enten DB eller BB2 sets of 12-15 reps
Hypertrophy shoulder movement: Side lateral raises with dumbbells or cables
Køres med DBs3 sets of 12-20 reps
Day 5: Lower Body Hypertrophy DayLower Body Power Exercise speed work: Squats
6 sets of 3 reps with 65-70% of normal 3-5 rep max
Hypertrophy pressing movement: Hack squats
3 sets of 8-12 reps
Hypertrophy pressing movement: Leg presses
2 sets of 12-15 reps
Hypertrophy extension movement: Leg extensions
3 sets of 15-20 reps
Hypertrophy pulling movement: Romanian deadlifts
3 sets of 8-12 reps
Hypertrophy curling movement: Lying leg curls
2 sets of 12-15 reps
Hypertrophy curling movement: Seated leg curls
Bryder mig ikke om seated leg curl så den er droppet. Tænker at fortsætte med 2 ekstra sæt af lyling leg curl og så droppe vægten og øge reps2 sets of 15-20 reps
Hypertrophy calf movement: Donkey calf raises
Standing calf raises i stedet.4 sets of 10-15 reps
Hypertrophy calf movement: Seated calf raises
3 sets of 15-20 reps
Day 6: Chest and Arms Hypertrophy DayPressing Power Exercise speed work:
Flat dumbbell presses
6 sets of 3 reps with 65-70% of normal 3-5 rep max
Køres incline og flat DB press køres efterfølgende i stedetHypertrophy pressing movement: Incline dumbbell presses
3 sets of 8-12 reps
Hypertrophy pressing movement: Hammer strength chest press
3 sets of 12-15 reps
Hypertrophy fly movement: Incline cable flyes
2 sets of 15-20 reps
Hypertrophy curling exercise: Cambered bar preacher curls
EZ bar i stedet3 sets of 8-12 reps
Hypertrophy curling exercise: Dumbbell concentration curls
Udskiftet med seated incline DB curls2 sets of 12-15 reps
Hypertrophy curling exercise: Spider curls bracing upper body against an incline bench
2 sets of 15-20 reps
Hypertrophy extension exercise: Seated tricep extension with cambered bar
Igen bare med EZ bar. Han har en fettish for cambered bars ham Layne.3 sets of 8-12 reps
Hypertrophy extension exercise: Cable pressdowns with rope attachment
2 sets of 12-15 reps
Hypertrophy extension exercise: Cable kickbacks
Lavet om til straight bar pushdowns med underhånds greb2 sets of 15-20 reps
Og så skal jeg som sagt have lagt noget fast mave ind på de dage der tager kortest tid som standard. Og muligvis også 2-3 sæt til upper trapz.
Mit center er jo som sagt tæt på indkøb af en masse nyt udstyr. Jeg håber inderligt at de gør alvor af deres tanker om at anskaffe powerracks. Hvis det sker så kommer rack pulls klart ind i programmet med samme variation som squatten har (power/speed) på en eller anden måde.
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Forestil dig creamy peanutbutter i en blødere konsistent og med en lidt sødere smag.
