Hey.. jeg ville hører i forskellige hvad i syns om dette porgram eftersom det var et program jeg fandt og syns' det så meget spændene ud.
det er baseret på Squat og dødløft for styrke og volume, ser dog at der er lidt langt mellem trænings dagene for de andre muskelgrupper, men i en helhed måske et ret efektivt program ?


Day 1. (Squat/Deadlift Day)

Deadlifts. 5 sets of 3 reps. Higher rep sets with heavy deadlifts are not recommended. The more reps you do, the worse your form becomes. Stick with 3 reps per set.
Front Squats. 3 sets of 6-8 reps.
Heavy ABs or Side Bends. 3 sets. Alternate between Ab work and side bends every 4 days. Rep range for Abs can be between 10-20, and rep range for side bends is 8-10.
Day 2. (Shoulders/Biceps)

Seated DB or Barbell Press. 4 sets x 6-8 reps. You can stick with one of these movements, or alternate between them. Make sure you are pressing with solid back support.
Upright Rows. 3 sets x 8 reps.
DB Curls, Barbell Curls, or Preacher Curls. 3 sets x 8-10. Stick with one exercise, or alternate between workouts.

Day 3. Rest Day

Day 4. (Back/Traps)

DB or BB Rows. 4 sets x 8 reps. Stick with one exercise, or alternate every workout.
Pullups, T-bars Rows, or Heavy Low Pulley Rows. 4 sets x 8 reps. Stick with one exercise, or alternate every workout.
Power Shrugs. 2 sets x 6-8 reps
Day 5. (Squat/Deadlift Day)

Squats. 4 sets x 6-8 reps
Romanian Deadlifts. 3 sets x 6-8 reps.
Heavy ABs or Side Bends. 3 sets. Alternate between Ab work and side bends every 4 days. Rep range for Abs can be between 10-20, and rep range for side bends is 8-10.
Day 6. (Chest/Triceps)

Bench Press. 4 sets x 6 reps
DB Bench or Slight Incline Barbell Bench. 3 sets x 8 reps. Stick with one exercise, or alternate every workout.
Dips, Seated Overhead Tricep Extensions (DB or BB), Skullcrushers, or Closegrip Bench Presses. 3 sets x 8 reps. Stick with one exercise, or alternate every workout.

Day 7. Rest Day

Day 8. (Shoulders/Biceps)

Seated DB or Barbell Press. 4 sets x 6-8 reps. You can stick with one of these movements, or alternate between them. Make sure you are pressing with solid back support.
Upright Rows. 3 sets x 8 reps.
DB Curls, Barbell Curls, or Preacher Curls. 3 sets x 8-10. Stick with one exercise, or alternate between workouts.
Day 9. (Squat/Deadlift Day)

Box Squats. 4 sets x 6-8 reps
Good Mornings. 3 sets x 6-8 reps
Heavy ABs or Side Bends. 3 sets. Alternate between Ab work and side bends every 4 days. Rep range for Abs can be between 10-20, and rep range for side bends is 8-10.
Day 10. (Back/Traps)

DB or BB Rows. 4 sets x 8 reps. Stick with one exercise, or alternate every workout.
Pullups, T-bars Rows, or Heavy Low Pulley Rows. 4 sets x 8 reps. Stick with one exercise, or alternate every workout.
Power Shrugs. 2 sets x 6-8 reps

Day 11. Rest Day

Day 12. (Chest/Triceps)

Bench Press. 4 sets x 6 reps
DB Bench or Slight Incline Barbell Bench. 3 sets x 8 reps. Stick with one exercise, or alternate every workout.
Dips, Seated Overhead Tricep Extensions (DB or BB), Skullcrushers, or Closegrip Bench Presses. 3 sets x 8 reps. Stick with one exercise, or alternate every workout.

Jeg synes at øvelserne er fine, men prg.'et er for infrekvent - så jeg ville plukke nogen af af øvelserne - og smide dem ind i et 2-split istedet for.