Hey guys,

Kunne godt lige bruge lidt feedback på mit 2-split program og meget gerne forslag til forbedringer...


Vh. Loth





Dag 1,Mandag

BB - Close grip Benchpress 5x5
BB - Incline Benchpress 4x8
DB - Benchpress 5x5
Dips 4x8
BB - Millitery Press 5x5
DB - Rear lateral rise 4x8
DB - Triceps Kickbacks 4x8
BB - Upright Rowing 4x8


Dag 2,Tirsdag

BB - Squat 5x5
BB - Romanian Dead Lift 5x5
Chinups (Bredt) 5x5
Leg Curl 4x8
DB - BentOver Row 4x8
Smith - Standing leg Calf Rise 4x8
BB - Curl 4x8
2 Maveøvelser 4x
BB - Reverse Curl 4x8



Dag 3,Onsdag

BB - Bench Press 4x8
DB - Incline bench Press 5x5
DB - Seated Shoulder Press 5x5
Dips 5x5
Caple - push down 4x8
Caple - Face Pull 4x8
DB - Lateral raise 4x8
BB - Incline shoulderpress 4x8



Dag 4,Torsdag

BB - Squat 5x5
BB - Dead lift 5x5
Chinups (Smalt) 5x5
DB - Lunges 4x8
BB - benover Row 4x8
Leg curl 4x8
DB - Hammer Curl 4x8
Smith - Seated leg Calf Rise 4x8
2 Maveøvelser 4x




Dag 5,Fredag

Cable - Chest Crossover 5x5
Cable - Incline Chest Crossove 5x5
BB - Behind Neck Press 5x5
BB - Front raise 4x8
BB - lying triceps Extention 4x8
BB - Upright Rowing 5x5
Dips 4x8



Dag 6,Lørdag

BB - Squat (Bred) 4x8
BB - Dead lift 4x8
Chinups 5x5
Back Extentions 4x12
DB - Shrugs 4x8
DB - Bent Over Row 5x5
DB - Jumps 4x8
BB - Scott Curls 4x8
2 Maveøvelser 4x