Kris Gethin er netop udkommet med et nyt 4 ugers program som skal testes af.

Der skal trænes tungt og hårdt - dog med ændringer da han i programmet kun træner 3-4 gange om ugen.
Cardio skal bestå af intervalløb og distanceløb sammenlagt 4-5 gange om ugen.

Velkommen til :-)

Hvad er det for et program han har lavet?

ThePhoenix skrev:Velkommen til :-)

Hvad er det for et program han har lavet?

Jo tak :-)

Dette: http://www.bodybuilding.com/fun/kris-ge ... uscle.html

Gårsdagens træning stod på cardio, det blev intervalløb i 20 minutter, hårdt!

Idag står den på Legs & Abs , så må vi se om der kan komme cardio på programmet eller om benene er for smadrede

Day 1: Legs/Abs

Superset

Leg Press
10 sets of 50,40,30,20,10,10,20,30,40,50 reps - 90,100,130,150,170,190,160,130,110,90

Calf Press On The Leg Press Machine
10 sets of 40,30,20,10,10,10,10,20,30,40 reps - 90,100,130,150,170,190,160,130,110,90

Exercise
Decline Crunch 5 sets to failure - 10 kg barbell

Dagens træning var tung og hård! Superfedt at komme igang med et ordentligt 4 ugers DTP program!
Cardio springes over idag, da mine ben er fuldstændig færdige. Håber de er blevet strukket nok ud så de er klar til intervalløb imorgen!

Day 2: Chest/Back

Superset:

Bent-Over Dumbbell Lat Row
5 sets of 30,20,15,10,5 reps - 22,26,30,36,41

Incline Dumbbell Press
5 sets of 30,20,15,10,5 reps - 18,22,26,28,30

Superset:

Bent-Over Dumbbell Trap Row
5 sets of 5,10,15,20,30 reps - 41,30,30,26,22

Dumbbell Bench Press
5 sets of 5,10,15,20,30 reps - 30,26,22,20,18

God træning idag, omtrent 50 min. - Armene kunne dårligt følge med til sidst! DTP IS DA ZHIT!
Har netop modtaget mit nye proteinpulver fra Bodylab 100 Whey med fersken/appelsinsmag, den kan klart anbefales!

Day 3: Arms & Abs

Superset:

Standing Biceps Cable Curl
5 sets of 40,30,20,10,10 reps - 17.5,20,25,27.5,27.5

Cable Rope Overhead Triceps Extension
5 sets of 40,30,20,10,10 reps - 17.5,22.5,25,27.5,27.5

Superset:

Barbell Curl
5 sets of 10,10,20,30,40 reps - 30,30,20,15,15

Tricep Extensions DB
5 sets of 10,10,20,30,40 reps - 36,36,30,26,22

Exercise:

Hanging Leg Raise
5 sets to failure

Fantastisk workout! Armene bliver fuldstændig PUMPED!
Tog cirka en time i alt.

Imorgen er det cardio-dag, det bliver enten interval- eller distanceløb. (Efter 10 timer på job)

Dag 4: Shoulders/Traps

Superset:

Behind Neck Press (Performed Seated)
5 sets of 40,30,20,15,10 reps - 20,30,35,40,50

Upright Barbell Row
5 sets of 40,30,20,15,10 reps - 15,20,30,30,40

Superset:

Arnold Dumbbell Press
5 sets of 10,15,20,30,40 reps - 20,18,16,14,12

Dumbbell Shrug
5 sets of 10,15,20,30,40 reps - 30,28,26,24,22

Lækker træning. Godt at få lidt burn i skuldrene!

Dag 5: Chest/Back

Superset:

Bent-Over Dumbbell Lat Row
5 sets of 30,20,15,10,5 reps - 24,26,30,36,41

Incline Dumbbell Press
5 sets of 30,20,15,10,5 reps - 20,22,26,28,30

Superset:

Bent-Over Dumbbell Trap Row
5 sets of 5,10,15,20,30 reps - 41,30,30,26,24

Dumbbell Bench Press
5 sets of 5,10,15,20,30 reps - 30,26,22,20,20

Udover dette løb jeg 2,5 km intervaltræning.

Day 6: Arms & Abs

Superset:

Standing Biceps Cable Curl
5 sets of 40,30,20,10,10 reps - 17.5,20,25,27.5,27.5

Cable Rope Overhead Triceps Extension
5 sets of 40,30,20,10,10 reps - 17.5,22.5,25,27.5,27.5

Superset:

Barbell Curl
5 sets of 10,10,20,30,40 reps - 30,30,20,15,15

Tricep Extensions DB
5 sets of 10,10,20,30,40 reps - 30,30,30,30,30

Dag 7: Shoulders/Traps

Superset:

Behind Neck Press (Performed Seated)
5 sets of 40,30,20,15,10 reps - 20,30,40,50,55

Upright Barbell Row
5 sets of 40,30,20,15,10 reps - 15,20,30,40,50

Superset:

Arnold Dumbbell Press
5 sets of 10,15,20,30,40 reps - 20,18,16,14,12

Dumbbell Shrug
5 sets of 10,15,20,30,40 reps - 30,30,30,28,26

Day 8: Chest/Back

Superset:

Bent-Over Dumbbell Lat Row
5 sets of 30,20,15,10,5 reps - 26,28,30,36,41

Incline Dumbbell Press
5 sets of 30,20,15,10,5 reps - 24,28,30,32,36

Superset:

Bent-Over Barbell Row
5 sets of 5,10,15,20,30 reps - 75,70,60,50,40

Dumbbell Bench Press
5 sets of 5,10,15,20,30 reps - 36,32,30,28,26

Greeeeeeaat workout idag!

Day 9: Arms & Abs

Superset:

Standing Biceps Cable Curl
5 sets of 40,30,20,10,10 reps - 17.5,20,25,27.5,27.5

Cable Rope Overhead Triceps Extension
5 sets of 40,30,20,10,10 reps - 17.5,22.5,25,27.5,27.5

Superset:

Barbell Curl
5 sets of 10,10,20,30,40 reps - 40,40,30,25,15

Tricep Extensions DB
5 sets of 10,10,20,30,40 reps - 41,41,36,32,30

Exercise:

Hanging Leg Raise
5 sets to failure

Dag 10: Shoulders/Traps

Superset:

Behind Neck Press (Performed Seated)
5 sets of 40,30,20,15,10 reps - 20,30,40,50,60

Upright Barbell Row
5 sets of 40,30,20,15,10 reps - 15,20,30,40,50

Superset:

Arnold Dumbbell Press
5 sets of 10,15,20,30,40 reps - 20,18,16,14,12

Dumbbell Shrug
5 sets of 10,15,20,30,40 reps - 41,36,30,28,26

4 Ugers Programmet med Kris Gethin er slut.

Var super fedt, kombinerede det med 2 ekstra dages træning om ugen - altså i alt 6 gange ugentligt - kombinerede det med Back to Basics:

Mandag/Torsdag: Bryst, Skulder, Triceps, Mave

Bænkpres: 4 sæt x 6-8 reps - 60,70,80,90
Dumbell decline presses: 4 sæt x 6-8 reps - 28,30,32,36
Dumbell skulderpres: 4 sæt x 6-8 reps - 16,18,20,22
Dumbell side laterals: 4 sæt x 6-8 reps - 12,14,16,18
Dumbell Overhead Tricep Extensions: 4 sæt x 6-8 reps - 41,41,41,41
Weighted abs: 4 sæt x 6-8 reps - 10,10,10,10

Tirsdag/Fredag: Ben, Ryg, Biceps
Squat: 4 sæt x 6-8 reps - 80,100,110,130
Dødløft: 4 sæt x 6-8 reps - 80,100,120,140
Calf raises: 4 sæt x 6-8 reps - 120,120,130,130
Bent over barbell rows: 4 sæt x 6-8 reps - 60,70,80,85
Chin ups: 4 sæt x 6-8 reps
Cable rows: 4 sæt x 6-8 reps - 60,65,70,75
Dumbell curls: 4 sæt x 6-8 reps - 22,24,26,28

Fra næste uge af begynder jeg på nyt program, hvilket jeg regner med at køre i 4 uger:

Monday: Shoulders/Abs
Dumbbell Press 4×10
• Smith Machine Press 4×10
• Upright Row 4×10
• Bent Lateral Raise 4×10
• Front Raise 4×10
• Lateral Raise 4×10
• Dumbbell Shrugs 8×10
• Abs

Tuesday: Biceps/Triceps
• Pull Ups 4×10
• EZ Preacher Curl 4×10
• Dumbbell (Long) Curl 4×10
• Cable Rope Push Down 4×10
• Cable Push Down 4×10
• Seated Dumbbell Overhead Ext 4×10
• Triceps Kickback 4×10
•
Wednesday: Chest/Abs
• Push Ups 1×15
• Barbell Chest Press 5×10
• Incline Dumbbell Press 4×10
• Incline Dumbbell Fly 4×10
• Low Cable Cross Over 4×10
• Machine Wide Press 4×10
• Abs

Thursday: Back
• Pull Ups 6×10
• Dead Lifts 5×10
• Lat Pull Down 4×10
• Bent Over Barbell Row 4×10
• Seated Cable Row 4×10

Friday: Legs/Abs
• Squats 4×10
• Leg Press 4×10
• Leg extension 6×10
• Leg Curls 4×10
Seated Calf Raise 4×10
Abs

Gains fra de sidste 4 uger (efter 4 måneders BB pause)


1.August

Vægt: 86
Læg 38,5
Lår 60
Talje 88
Bryst 111
Skulder 130
Arm 38
Underarm 30,5

26. August

Vægt: 87 (+1kg)
Læg 39 (+0,5cm)
Lår 62 (+2cm)
Talje 87 (-1cm)
Bryst 113 (+2cm)
Skulder 132 (+2cm)
Arm 40 (+2cm)
Underarm 31,5 (+1cm)

Så blev det tid til det nye program der skal afprøves!

Day 1: Shoulders/Abs
Dumbbell Press 4×10 - 20,22,24,26
Smith Machine Press 4×10 - 40,45,50,60
Upright Row 4×10 - 40,40,40,40
Bent Lateral Raise 4×10 - 12,14,14,14
Front Raise 4×10 - 10,12,14,14
Lateral Raise 4×10 - 12,14,16,16
Dumbbell Shrugs 8×10 - 30,30,30
Sideabs - 4 x 20 - 16,16,16,16
Planken - 3 x 1 minut BW + 5KG

BURN!!! Fed træning! Derefter en løbetur på 2,5 km løbet på 11 minutter

Day 2: Biceps/Triceps

Pull Ups 4×10
EZ Preacher Curl 4×10 - 30,35,37.5,40
Dumbbell (Long) Curl 4×10 - 22,24,26,30
Cable Rope Push Down 4×10 - 25,27.5,30,35
Cable Push Down 4×10 - 27.5,37.5,47.5,47.5
Seated Dumbbell Overhead Ext 4×10 - 36,41,41,41
Triceps Kickback 4×10 - 16,16,18,18

Day 3:

Wednesday: Chest/Abs
Push Ups 1×15
Barbell Chest Press 5×10 - 70,75,80,85,90
Incline Dumbbell Press 4×10 - 30,32,36,41
Incline Dumbbell Fly 4×10 - 26,28,30,30
Low Cable Cross Over 4×10 - 10,12.5,15,17.5
Machine Wide Press 4×10 - 65,75,80,85
Abs

Day 4: Back

Pull Ups 6×10
Dead Lifts 5×10 - 80,100,120,130,140
Lat Pull Down 4×10 - 65,75,85,95
Bent Over Barbell Row 4×10 - 50,60,70,80
Seated Cable Row 4×10 - 40,50,60,70

BOOM!

Day 5: Legs/Abs

Squats 4×10 - 80,100,120,120
Leg Press 4×10 - 150,160,170,180
Leg extension 6×10 - 45,55,65,75,80,85
Leg Curls 4×10 - 60,70,80,90
Seated Calf Raise 4×10 - 190,190,190,190
Abs

10 min HIIT på cykel

Day 6: Shoulders/Abs
Dumbbell Press 4×10 - 22,24,26,28
Smith Machine Press 4×10 - 40,45,50,60
Upright Row 4×10 - 40,40,40,40
Bent Lateral Raise 4×10 - 12,14,14,14
Front Raise 4×10 - 10,12,14,14
Lateral Raise 4×10 - 12,14,16,16
Dumbbell Shrugs 8×10 - 30,30,30
Abs

Har fundet ud af mit studie tager hårdt på mig, og vil dermed fra idag af begynde at køre 2-split istedet. Programmet kommer til at se ud som følgende:


Dag 1: Bryst/Triceps/Skulder
Bryst:
Flad BB bænk-press: 3x 3-8 .reps
Incline DB press: 3x 6-10 reps
Decline BB Bænk Press: 3x 6-10 reps
Standing cable-fly: 3x 8-12 reps.


Triceps:
Overhead triceps-extensions med reb: 3x 8-12 reps.
Push-down: 3x 8-12 reps.
Rope Push down: 3x 8-12 reps

Skuldre:
Sitting Smith Skulderpres: 3x 8-10 reps
Standing DB lateral raise: 3x 6-12 reps
Bent sitting DB lateral raise: 3x 6-12 reps

Dag 2: Ryg/Biceps/Ben
Ryg:
Dødløft: 3x 3-10 reps
Chins: 3 x 10-15 reps
Pull-down: 3x 5-12 reps.
Seated-row: 3x 5-15 reps.
Bent-over-row BB: 3x 5-10 reps.
Hyper extensions: 3x 8-10 reps

Biceps:
1-arm preacher DB curls: 3x 5-12 reps
EZ BB curls: 3x 6-12 reps
DB (long) Biceps: 3x 5-12 reps

Ben:
Squat: 3x 3-10 reps.
Sitting leg-curls: 3x 6-12 reps.
Leg extensions: 3x 6-12 reps
Seated Calf Raises: 3x 8-15 reps

Dagsformen pt. - Brystet halter

Dag 1: Bryst/Triceps/Skulder
Bryst:
Flad BB bænk-press: 3x 3-8 .reps - 50,80,100
Incline DB press: 3x 6-10 reps - 70,80,90
Decline BB Bænk Press: 3x 6-10 reps - 70,80,90
Standing cable-fly: 3x 8-12 reps.- 12.5,15,17.5


Triceps:
Push-down: 3x 8-12 reps. - 27.5,37.5,47.5
Rope Push down: 3x 8-12 reps - 22.5,25,27.5

Skuldre:
Sitting Smith Skulderpres: 3x 8-10 reps - 24,26,28
Standing DB lateral raise: 3x 6-12 reps - 12,14,16

+ 2 maveøvelser og 10 min HIIT på cykel

Dag 2: Ryg/Biceps/Ben
Ryg:
Dødløft: 3x 3-10 reps - 90,120,150
Chins: 3 x 10-15 reps
Seated-row: 3x 5-15 reps. - 50,60,70
Bent-over-row BB: 3x 5-10 reps. - 50,60,65
Hyper extensions: 3x 8-10 reps - 10,20,30

Biceps:
1-arm preacher DB curls: 3x 5-12 reps - 16,18,20
EZ BB curls: 3x 6-12 reps - 30,30,30
DB (long) Biceps: 3x 5-12 reps - 16,18,20

Ben:
Squat: 3x 3-10 reps. - 90,110,130
Sitting leg-curls: 3x 6-12 reps. - 70,80,90
Leg extensions: 3x 6-12 reps - 65,75,85
Seated Calf Raises: 3x 8-15 reps - 190,190,190

Dag 3: Bryst/Triceps/Skulder
Bryst:
Flad BB bænk-press: 3x 3-8 .reps - 70,90,110
Incline DB press: 3x 6-10 reps - 70,80,90
Decline BB Bænk Press: 3x 6-10 reps - 70,80,90
Standing cable-fly: 3x 8-12 reps.- 12.5,15,17.5


Triceps:
Push-down: 3x 8-12 reps. - 27.5,37.5,47.5
Rope Push down: 3x 8-12 reps - 25,27.5,30

Skuldre:
Sitting Smith Skulderpres: 3x 8-10 reps - 24,26,28
Standing DB lateral raise: 3x 6-12 reps - 12,14,16

+ 2 maveøvelser og 10 min HIIT på cykel

Dag 4: Ryg/Biceps/Ben
Ryg:
Dødløft: 3x 3-10 reps - 90,120,150
Chins: 3 x 10-15 reps
Seated-row: 3x 5-15 reps. - 50,60,70
Bent-over-row BB: 3x 5-10 reps. - 50,60,65
Hyper extensions: 3x 8-10 reps - 10,20,30

Biceps:
1-arm preacher DB curls: 3x 5-12 reps - 16,18,20
EZ BB curls: 3x 6-12 reps - 30,30,30
DB (long) Biceps: 3x 5-12 reps - 24,26,28

Ben:
Squat: 3x 3-10 reps. - 90,110,130
Sitting leg-curls: 3x 6-12 reps. - 75,85,95
Leg extensions: 3x 6-12 reps - 75,85,95
Seated Calf Raises: 3x 8-15 reps - 190,190,190
+10 min HIIT

Dag 5: Bryst/Triceps/Skulder
Bryst:
Flad BB bænk-press: 3x 3-8 .reps - 70,90,110
Incline DB press: 3x 6-10 reps - 70,80,90
Decline BB Bænk Press: 3x 6-10 reps - 70,80,90
Standing cable-fly: 3x 8-12 reps.- 12.5,15,17.5


Triceps:
Push-down: 3x 8-12 reps. - 27.5,37.5,47.5
Rope Push down: 3x 8-12 reps - 27.5,30,32.5

Skuldre:
Arnold Press: 3x 8-10 reps - 20,20,20
Standing DB lateral raise: 3x 6-12 reps - 12,14,16
Front Raise: 3x6-12 reps - 12,12,14

+ 3 maveøvelser og 10 min HIIT på cykel

Dag 6: Ryg/Biceps/Ben
Ryg:
Dødløft: 3x 3-10 reps - 90,120,150
Chins: 3 x 10-15 reps
Seated-row: 3x 5-15 reps. - 50,60,70
Bent-over-row BB: 3x 5-10 reps. - 50,60,65
Hyper extensions: 3x 8-10 reps - 10,20,30

Biceps:
1-arm preacher DB curls: 3x 5-12 reps - 18,20,22
EZ BB curls: 3x 6-12 reps - 30,40,50
DB (long) Biceps: 3x 5-12 reps - 24,26,28

Ben:
Squat: 3x 3-10 reps. - 90,110,130
Sitting leg-curls: 3x 6-12 reps. - 75,85,95
Leg extensions: 3x 6-12 reps - 75,85,95
Seated Calf Raises: 3x 8-15 reps - 190,190,190

Underarme