Mit nye 3-split program.

Dag 1: Ryg & Skulder

Barbell bent-over row 5x5
Cable pulldown 5x5
Lever seated row 4x8-10
EZ-bar pullover 4x8-10
Cable close-grip pulldown 3 triple-drop sæt x 5,5,5-7 reps
Dumbbells shoulder press 5x5
Dumbbells lateral raise 4x8-10
Cable one arm lateral raise 3 triple-drop sæt x 5,5,5-7 reps

Dag 2: Ben & Mave

(Foregår i vægtløfter-sko)

Barbell squat 5x5
Barbell romanian deadlift 5x6-8
Sled seated leg press 4x8-10
Lever leg extension 3 triple-drop sæt x 5,5,5-7 reps
Cable lying leg curl 3 triple-drop sæt x 5,5,5-7 reps
Smith standing calf raise 4x10-12
Weighted hanging leg-hip raise 4x8-10
Lever seated crunch 3 triple-drop sæt x 5,5,5-7 reps

Dag 3: Bryst & Arme

Barbell bench press 5x5
Dumbbells incline bench press 5x6-8
Dumbbells bench press 4x8-10
Cable incline fly 3 triple-drop sæt x 5,5,5-7 reps
Dumbbell decline tricep extension 4x8-10
Cable pushdown 3 triple-drop sæt x 5,5,5-7 reps
EZ-bar curl 4x8-10
Dumbbells curl 3 triple-drop sæt x 5,5,5-7 reps

Dag 4: Hviledag !

Ønsker vurdering og kritik ..... På forhånd tak !

urimeligt rodet stillet op....

toto_G4M3R skrev:urimeligt rodet stillet op....

Bedre ?