Så jeg er lige begyndt på et program, som jeg har fået inspireret af bodybuilderen Pham Woodbrigde. Dog synes jeg lige at jeg skal have det bekræftet af jer om det er OK og udover det er der et par spørgsmål som jeg håber i kan besvare.

Monday: Chest/ Calves
•Incline Barbell Press- 3 sets x 8-10 reps
•Incline Dumbbell Press- 3 sets x 8-10 reps
•Flat Dumbbell Press- 3 sets x 8-10 reps
•Decline Wide Grip Hammer Strength Press- 3 sets x 8-10 reps
•Cable Flies- 7 sets x 3 sets x 8-10 reps
•Standing Calf Raises- 3 sets x 10-12 reps
•Seated Calf Raises- 3 sets x 10-12 reps
•Donkey Calf Raises- 3 sets x 15-20 reps

Tuesday: Back
•Lat Pull Downs- 3 sets x 8-10 reps
•Romanian Dead lifts- 3 sets x 8-10reps
•Pull-ups 3 sets x 8-10 reps
•Cable Rows- 3 sets x 8-10 reps
•One Arm Dumbbell Rows- 3 sets x 8-10 reps
•Straight Arm Cable Pull Downs- 7 sets x 10-12 reps (30 second rest in between sets)

Wednesday: Quads/ Hams/ Abs
•Barbell Squats- 3 sets x 8-10 reps
•Dumbell Squats- 3 sets x 8-10 reps
•Walking Dumbbell Lunges- 3 sets x 10-12 reps
•Leg Extensions- 3 sets x 12-15 reps
•Baglår maskine- 3 sets x 10-12 reps
•Dragon flags- 3 set x 10-12 reps - Jack V Situp in the breaks 10 reps
•Ab crunch machine- 3 sets x 10 reps
•Cable Crunches- 3 sets x 10- 12 reps
•Cable Oblique Crunches- 3 sets x 12-15 reps
•Decline reverse crunch- 3 sets x 15-20 reps

Thursday: Shoulders/ Traps
•Seated Dumbbell Press- 3 sets x 8-10 reps
•Lateral Dumbbell Raises- 3 sets x 8-10 reps
•Seated Hammer Strength Press- 3 sets x 8-10 reps
•Front Straight Bar Raises- 3 sets x 8-10 reps
•Seated Reverse Pec Deck Flyes- 3 sets x 8-10 reps
•Standing Dumbbell Shrugs- 3 sets x 8-10 reps
•Seated Hammer Strength Shrugs- 3set x 8-10 reps
•Smith Machine Shrugs- 3 sets x 15-20 reps

Friday: Bi’s/ Tris
•Straight Bar Curls- 3 sets x 8-10 reps
•Alternating Dumbbell Curls- 3 sets x 8-10 reps
•Alternating Dumbbell Hammer Curls- 3 sets x 8-10reps
•Cable/Rope Hammer Curls- 3 sets x 12-15 reps
•Close Grip Barbell Press- 3 sets x 8-10 reps
•Ez Bar Cable Press Downs- 3 sets x 8-10 reps
•Rope Extensions- 3 sets x 10-12 reps
•One Arm Reverse Grip Cable Extensions- 3 sets x 12-15 reps

Alternative spørgsmål:
Tænkte lidt, er det ikke lidt underligt kun at stimulere hver muskel 1 gang om ugen, er det nok pres for at få den til at vokse? (Er vant til 2-split)

Hvad er din træningserfaring?

For mig at se ligner det der et program til en godt erfaren person.
Hvis du er forholdsvis nybegynder ville det være mere optimalt med en højere frekvens.

Chayen skrev:Hvad er din træningserfaring?

For mig at se ligner det der et program til en godt erfaren person.
Hvis du er forholdsvis nybegynder ville det være mere optimalt med en højere frekvens.

Min træningserfaring er ret god. Har trænet i 2 år, on and off. Er forholdvis OK stor og stærk, intet close af bodybuilder eller noget bare i forhold til så mange andre regular guys.

Personligt vil jeg mene, for en 17-18 årig, der har trænet 2 år, er sådan et program langt fra optimalt.
Men det er selvfølgelig op til hver person, jeg ville hellere vælge et 2-3 split, og så en 4-5 basale øvelser, og måske lidt ISO hvis det er man har lyst til det.

Lille ændring, vil prøve dette i et stykke tid med god fokus på mavsen nu hvor det er sommer.

Monday: Chest/Calves/Abs
• Incline Smith Machine- 3 sets x 8-10 reps
• Incline Dumbbell Press- 3 sets x 8-10 reps
• Flat Dumbbell Press- 3 sets x 8-10 reps
• Chest Push Machine- 3 sets x 8-10 reps
• Cable Flies - 3 sets x 8-10
• Standing Calf Raises- 3 sets x 10-12 reps
• Leg Push Machine - 3 sets x 10-12 reps
• Standing Calf Raises- 3 sets x 15-20 reps
• Cable Crunches- 3 sets x 8-10 reps
• Cable Oblique Crunches- 3 sets x 8-10 reps
• Abs Push Machine- 3 sets x 8-10 reps
Tuesday: Back/Biceps
• Pull ups- 3 sets x 8-10 reps
• Lat Pull Downs- 3 sets x 8-10 reps
• Romanian Dead lifts- 3 sets x 8-10reps
• Cable Rows- 3 sets x 8-10 reps
• One Arm Dumbbell Rows- 3 sets x 8-10 reps
• Straight Arm Cable Pull Downs- 7 sets x 10-12 reps (30 second rest in between sets)
• Dumbbell Curls- 3 sets x 8-10 reps
• Hammer Dumbbell Curls- 3 sets x 8-10 reps
• Barbell Curls- 3 sets x 8-10 reps
Wednesday: Quads/Hams/Abs
• Barbell Squats- 3 sets x 8-10 reps
• Dumbbell Squat 3 sets x 8-10 reps
• Walking Dumbbell Lunges- 3 sets x 8-10 reps
• Leg Extensions- 3 sets x 8-10 reps
• Hams Curl Machine - 3 sets x 8-10 reps
• Dragon Flags- 3 sets x 8-10 reps
• Abs Push Machine- 3 sets x 8-10 reps
• Cable Crunches- 3 sets x 10- 12 reps
• Cable Oblique Crunches- 3 sets x 12-15 reps
• Jack V Sit ups- 3 sets x 12-15 reps



Thursday: Shoulders/Traps
• Seated Dumbbell Press- 3 sets x 8-10 reps
• Lateral Dumbbell Raises- 3 sets x 8-10 reps
• Seated Machine Push Up- 3 sets x 8-10 reps
• Front Straight Bar Raises- 3 sets x 8-10 reps
• Seated Reverse Pec Deck Flyes- 3 sets x 8-10 reps
• Standing Dumbbell Shrugs- 3 sets x 8-10 reps
• Seated Hammer Strength Shrugs- 3set x 8-10 reps
• Smith Machine Shrugs- 3 sets x 15-20 reps
Friday: Biceps/Triceps/Abs
• Straight Bar Curls- 3 sets x 8-10 reps
• Alternating Dumbbell Curls- 3 sets x 8-10 reps
• Alternating Dumbbell Hammer Curls- 3 sets x 8-10reps
• Cable/Rope Hammer Curls- 3 sets x 12-15 reps
• Ez-Bar Peddle Curls- 3 sets x 8-10 reps
• Close Grip Barbell Press- 3 sets x 8-10 reps
• Ez Bar Cable Press Downs- 3 sets x 8-10 reps
• Reverse Grip Cable Straight Bar Press Downs- 3 sets x 8-10 reps
• Rope Extensions- 3 sets x 10-12 reps
• One Arm Reverse Grip Cable Extensions- 3 sets x 12-15 reps
• Cable Crunch- 3 sets x 8-10 reps
• Cable Oblique Crunch- 3 sets x 8-10 reps
• Abs Push Machine- 3 sets x 8-10 reps