Jeg og en ven har lagt dette nye program vi har tænkt os at gå i krig med. Det er inspireret fra bodybuilderen Zyzz program.
VI ville høre jeres mening på det. Vores formål er at hypertrophy og det skal helst være så stor fremgang som muligt, så hvis i har andre programmer i mener vil være bedre til det formål at vokse hurtigt muligt, må i meget gerne skrive dem.

Monday: Chest/Biceps
• 4 sets of Incline Dumbbell Press, 8-10 reps
• 3 sets of Bench Press, 8-10 reps
• 3 sets of Incline Flies, 8-10 reps
• 3 sets of Chest Dips until failure / Cable flies 8-10 reps
• 3 sets of Dumbbell Curls, 8-10 reps
• 3 sets of Barbell Curls, 8-10 reps
Tuesday: Legs/Calves
• 4 sets of Squats 8-10 reps
• 3 sets of Lunges 8-10 reps
• 3 sets of Leg Extensions till failure
• 3 sets of Leg Curls 8-10 reps
Calves are self explanatory, just use some of the machines till failure, a lot of reps, feel the burn.
Wednesday: Back
• 3 sets Pullups 8-10 reps
• 4 sets of Deadlifts 8-10 reps
• 3 sets of Bent Over Rows 8-10 reps
• 3 sets of Dumbell Rows 8-10 reps
• 3 sets of Hyperextensions (Lower back lifts) 8-10 reps
Thursday: Shoulders/Triceps
• 4 sets of Shoulder Press, alternate with Barbell & Dumbell every week 8-10 reps
• 3 sets of Upright Rows supersetted with Lateral Raises (side) 8-10 reps
• 3 sets of Front raises 8-10 reps
• 3 sets of Lying Rear Delt Raises 8-10 reps
• 3 sets of Close-Grip Bench Press 8-10 reps
• 4 sets of Cable Pulldowns 8-10 reps
• 3 sets of Dips / Dumbbell Triceps extensions 8-10 reps
Saturday: Full Body
• 3 sets of Deadlifts 8-10 reps
• 3 sets of Squats 8-10 reps
• 3 sets of Clean and Jerk 8-10 reps
• 3 sets of Weighted Pull ups 8-10 reps

Vil mene du ville have mere gavn af et fullbody/2 split.
Kan du overhovedet teknikken i clean and jerk?

Nej vi vil godt have et alternativ til clean and jerk.

Hvad synes i andre, er der nogle programmer som er bedre, eller?

hedder din ven omar?