hej jeg er lidt i tvivl om jeg skal vælge bills starrs begynder FB program http://www.bodybuilding.dk/artikler/traeningsprogrammer/bill-starrs-fundament-program-all-around-masse-styrke.html som i har linket her på bb.dk eller det her nybegynder split program fra bb.com
jeg har trænet fast i lidt over 2 måneder med et andet nybegynder program fra en anden hjemmeside da det ikke krævede de maskiner som der i fitness centre men nu har jeg købt mig et medlemskab til et fitness center så derfor gerne vil bruge en af de her programmer som krævede maskiner og vægte som fitness centeret har.

Monday: Upper Body

* Dumbbell Bench Press: 2 sets of 10-12 reps
* Butterfly: 2 sets of 10-12 reps
* Military Press: 2 sets of 10-12 reps
* Triceps Pushdowns: 2 sets of 10-12 reps
* Lying Triceps Press: 2 sets of 10-12 reps
* Side Lateral Raises: 2 sets of 10-12 reps
* Preacher Curls: 2 sets of 10-12 reps
* Seated Dumbbell Curls: 2 sets of 10-12 reps
* Lat Pulldowns: 2 sets of 10-12 reps
* One-Arm Dumbbell Rows: 2 sets of 10-12 reps
* Dumbbell Shrugs: 2 sets of 10-12 reps


Tuesday: Lower Body

* Leg Press: 3 sets of 10-12 reps
* Leg Extensions: 2 sets of 10-12 reps
* Seated Leg Curls: 2 sets of 10-12 reps
* Lying Leg Curls: 2 sets of 10-12 reps
* Standing Calf Raises: 3 sets of 10-12 reps
* Seated Calf Raises: 2 sets of 10-12 reps
* Ab Crunch Machine: 2 sets of 10-12 reps
* Crunches: 3 sets of 15-20 reps


Wednesday: Rest

Thursday: Upper Body

* Chinups: 3 sets of 10-12 reps
* Seated Cable Rows: 2 sets of 10-12 reps
* Upright Cable Rows: 2 sets of 10-12 reps
* Lateral Raises: 2 sets of 10-12 reps
* EZ-Bar Curls: 3 sets of 10-12 reps
* Hammer Curls: 2 sets of 10-12 reps
* Incline Dumbbell Press: 2 sets of 10-12 reps
* Cable Crossovers: 3 sets of 10-12 reps
* Military Press: 2 sets of 10-12 reps
* Dips: 2 sets of 10-12 reps
* Rope Pushdowns: 3 sets of 10-12 reps


Friday: Lower Body

* Donkey Calf Raises: 2 sets of 10-12 reps
* Standing Calf Raises: 2 sets of 10-12 reps
* Seated Leg Curls: 2 sets of 10-12 reps
* Standing Leg Curls: 2 sets of 10-12 reps
* Leg Press: 2 sets of 10-12 reps
* Hack Squats: 2 sets of 10-12 reps
* Ab Crunch Machine: 2 sets of 10-12 reps
* Crunches: 3 sets of 15-20 reps



Saturday: Rest

Sunday: Rest



hilsen Lennart

Du bør vælge Bill Stars fullbody-program.

okay men vil du ikke komme med en begrundelse?

det bar let og enkelt :b og fungere hvis du er til 2 split kan jeg varmt anbefale bodylabs 2 split

mener du det her? http://www.news.bodylab.dk/artikler/261 ... -to-basics eller den anden http://www.news.bodylab.dk/artikler/347 ... ketraening

hej hej

Vil anbefalde dig et basis fb program, hvor du kan få teknikken på plads inden du begynder på avancerede programmer og en masse unødvendige øvelser for dig.