har ikke trænet i hele påsken, da jeg har lagt i druk det meste af ugen. så mangler derfor noget motivation for at kunne komme igang igen. derfor fandt jeg dette program fra cutandjacked.com, som jeg finder interessant. er dog lidt i tvivl om det kun er en dags pause eller hvorledes.

Link: http://www.cutandjacked.com/Workout-Rou ... l-St-Lewis

Dag 1: Legs, calves, Biceps

Squats: 5 sets × 12/15 reps
Leg Press: 5 sets × 15 reps
Walking Lunges: 5 sets × 30 reps
Leg Extensions: 5 sets × 12/15 reps
Standing Dumbbell Curls: 4 sets × 12 reps
Seated EZ Bar Curl: 4 sets ×15 reps
21′s. Using EZ Bar: 3 sets

Dag 2: Chest, triceps

Flat Bench: 4 sets × 10/12 reps
Incline Bench: 4 sets × 10/12 reps
Incline Dumbbell: 4 sets × 10/12 reps
Dumbbell Flys: 4 sets × 12/15 reps
Skull Crushers: 4 sets × 12 reps
Tricep Dips: 4 sets × 15 reps
Tricep Cable Extensions: 4 sets × 15 reps

Dag 3 Shoulders, calves, abs

Smith Machine Press: 4 sets × 12 reps
Dumbbell/Arnold Press: 4 sets × 10/12 reps
Dumbbell Flys: 4 sets × 12 reps
Shrugs: 5 sets ×12 reps
Seated Calve Raise: 4 sets × 20/25 reps
Standing Calve Raise: 4 sets × 15/20 reps

Dag 4 Back, hamstrings

Deadlifts: 5 sets × 10/15 reps
Chinups Rows: 4 sets × 12 reps
Lat Pulldowns: 4 sets × 12 reps
Dumbbell Rows: 4 sets × 12 reps
Stiff Leg Deadlifts: 5 sets × 15 reps
Good Mornings: 2 sets × 15 reps
Leg Curls: 5 sets × 15 reps

Prøver det og ser hvad der sker:D