Ville bare lige have vurderet mit program evt. lidt ris og ros, og ik glemme konstruktiv kritik

Trænings Program.
Dag 1.
Bryst:
- Incline BB Press. (4x10)
- Flat BB Press. (3x10)
- Flat DB Press. (3x8)
- Flyes. (4x10)
- Cable Crossovers (4x12)

Triceps:
- Rope/bar Pushdowns. (3x20)
- Rope extensions. (3x12)
- Close grip bench press (3x10)
- Bench Dips. (3x12)




Dag 2.
Ryg:
- Wide-Grip Pull-ups. (3x10)
- Wide-Lat Pulldown. (4x8)
- Lat Machine Pulldown. (3x10)
- Reverse Lat Pulldown. (3x10)
- One arm DB Row. (3x10)
- Deadlift. (3x6)

Biceps:
- EZ Bar curl. (4x10)
- Preacher curls. (3x10)
- DB curls. (3x10)
- Overhead Cable curl. (3x10)


Dag 3.
Skulder:
- Military press. (4x10)
- Machine Lateral raise. (4x10)
- Front DB raise. (3x10)
- Reverse Flyes. (3x10)
- Upright row. (3x6)
- Shrugs. (3x20)
Ben:
- Leg extensions. (3x12)
- Leg Press. (3x10)
- Squat. (3x8)
- Seated Leg curl. (4x12)
- Machine Calf press. (4x15)

Flyttet

U.P skrev:Ville bare lige have vurderet mit program evt. lidt ris og ros, og ik glemme konstruktiv kritik

Trænings Program.
Dag 1.
Bryst:
- Incline BB Press. (4x10)
- Flat BB Press. (3x10)
- Flat DB Press. (3x8)
- Flyes. (4x10)
- Cable Crossovers (4x12)

Triceps:
- Rope/bar Pushdowns. (3x20)
- Rope extensions. (3x12)
- Close grip bench press (3x10)
- Bench Dips. (3x12)




Dag 2.
Ryg:
- Wide-Grip Pull-ups. (3x10)
- Wide-Lat Pulldown. (4x8)
- Lat Machine Pulldown. (3x10)
- Reverse Lat Pulldown. (3x10)
- One arm DB Row. (3x10)
- Deadlift. (3x6)

Biceps:
- EZ Bar curl. (4x10)
- Preacher curls. (3x10)
- DB curls. (3x10)
- Overhead Cable curl. (3x10)


Dag 3.
Skulder:
- Military press. (4x10)
- Machine Lateral raise. (4x10)
- Front DB raise. (3x10)
- Reverse Flyes. (3x10)
- Upright row. (3x6)
- Shrugs. (3x20)
Ben:
- Leg extensions. (3x12)
- Leg Press. (3x10)
- Squat. (3x8)
- Seated Leg curl. (4x12)
- Machine Calf press. (4x15)

Du har vil mange øvelser - hold dig til 2-3 pr muskelgruppe. Du kan evt bare tage flere sæt for at få forøget volume.