Yeah - here we go!

Stats:
Navn: Kevin Chung
Alder: 20 år
Vægt: 70 kg
Højde: 178 cm
Træningserfaring: ½ år
Fitnessklub: FW Brøndby og Fitness Novo Bagsværd

Styrketrænings-programmet er oprettet af fitnessinstruktør fra Fitness Novo Bagsværd.
Det er et splitprogram; delt 'groft' op i over- og underkrop. Der startes med:
- Program 1: Primært overkrop.
- Program 2: Primært underkrop.
- Program 3: Primært overkrop.
Der køres desuden super set (farve-kode: brun).

Kom gerne med kommentarer..

_______Program 1_______

Chest press
1 x 12
2 x 10
3 x 8
4 x 5
5 x 3-4
60-90 sec. between sets

DB incline chest press
3 x 12
60-90 sec. between sets

Super set:
Bent over row
4 x 10
DB hang cleans
4 x 10
60-90 sec. between sets

Lateral raises
3 x 12
60 sec. between sets

BB biceps curls
3 x 12
60 sec. between sets

Ball crunches
3 x 12-15
Lower back (bench)
3 x 10
Ball jackknife
3 x 8-12
30-45 sec. between sets


_______Program 2_______

DB front squat
4 x 6
60-90 sec. between sets.

BB deadlift
1 x 12
2 x 10
3 x 8
4 x 5
5 x 3-4
60-90 sec. between sets

Lunges
3 x 10 (10 each leg)
60 sec. between set

Lower back (bench)
3 x 12-15

Full situps
3 x max

_______Program 3_______

DB chest press
4 x 12-15
60-90 sec. between set

Super set:
Cable back pulldown
4 x 10
Face pulls
4 x 10
60-90 sec. between set

DB shoulder press
4 x 8-12
60-90 sec. between set

Super set:
DB shrugs
3 x 10
Triceps press down (rope)
3 x 12

Plank
3 x 45-90 sec
Lower back on bench
3 x 10
Side plank
3 x 8-12
30-45 sec between set
__________________________________________

And that's it !