Hey Gutter
Hvad syntes i om det her program ?

Day 1: Bryst/Triceps

Bench Press: 6 sets of 12 reps
Incline Dumbbell Press: 4 sets of 10 reps
Dumbbell Flyes: 3 sets of 8 reps
Cable Crossovers: 3 sets of 8 reps
Triceps Dips: 4 sets of 10 reps
Triceps Pushdowns: 4 sets of 10 reps
Skull Crushers: 3 sets of 10 reps


Day 2: Ryg/Biceps

Wide-Grip Pull-Up: 4 Sets 6 reps
Medium-Grip Pull-Up: 4 Sets 6 reps
Narrow-Grip Pull-Up: 4 Sets 6 reps
Seated Cable Row: 4 Sets 6 reps
Stiff-Legged Deadlift: 4 Sets 6 reps
Deadlift: 4 Sets 6 reps
Preacher Curl: 4 Sets 12 reps
Hammer Curl: 3 Sets 10 reps
Incline Dumbbell Curl 3 Sets 10 reps


Day 3: Skulder

Overhead Barbell Press: 4 sets of 10 reps
Seated Dumbbell Press: 3 sets of 10 reps
Dumbbell Front Raise: 3 sets of 10 reps
Dumbbell Lateral Raise: 3 sets of 10 reps
Smith Machine Upright Row: 4 sets of 6 reps
Barbell/Dumbbell Shrug: 4 sets of 6 reps


Day 4: Ben

Leg Extension: 3 sets of 10 reps
Leg Curl: 3 sets of 10 reps
Narrow-Stance Smith Machine Squat: 4 sets of 6 reps
Medium-Stance Smith Machine Squat: 4 sets of 6 reps
Wide-Stance Smith Machine Squat: 4 sets of 6 reps
Leg Press: 4 sets of 6 reps
Stiff-Legged Deadlift: 4 Sets 6 reps

Mit mål med træning er mere masse og styrke.

Har i nogle råd/ændringer jeg skal tage hensyn til ?

Mohammed A skrev:Hey Gutter
Hvad syntes i om det her program ?

Day 1: Bryst/Triceps

Bench Press: 6 sets of 12 reps
Incline Dumbbell Press: 4 sets of 10 reps
Dumbbell Flyes: 3 sets of 8 reps
Cable Crossovers: 3 sets of 8 reps
Triceps Dips: 4 sets of 10 reps
Triceps Pushdowns: 4 sets of 10 reps
Skull Crushers: 3 sets of 10 reps


Day 2: Ryg/Biceps

Wide-Grip Pull-Up: 4 Sets 6 reps
Medium-Grip Pull-Up: 4 Sets 6 reps
Narrow-Grip Pull-Up: 4 Sets 6 reps
Seated Cable Row: 4 Sets 6 reps
Stiff-Legged Deadlift: 4 Sets 6 reps
Deadlift: 4 Sets 6 reps
Preacher Curl: 4 Sets 12 reps
Hammer Curl: 3 Sets 10 reps
Incline Dumbbell Curl 3 Sets 10 reps


Day 3: Skulder

Overhead Barbell Press: 4 sets of 10 reps
Seated Dumbbell Press: 3 sets of 10 reps
Dumbbell Front Raise: 3 sets of 10 reps
Dumbbell Lateral Raise: 3 sets of 10 reps
Smith Machine Upright Row: 4 sets of 6 reps
Barbell/Dumbbell Shrug: 4 sets of 6 reps


Day 4: Ben

Leg Extension: 3 sets of 10 reps
Leg Curl: 3 sets of 10 reps
Narrow-Stance Smith Machine Squat: 4 sets of 6 reps
Medium-Stance Smith Machine Squat: 4 sets of 6 reps
Wide-Stance Smith Machine Squat: 4 sets of 6 reps
Leg Press: 4 sets of 6 reps
Stiff-Legged Deadlift: 4 Sets 6 reps

Mit mål med træning er mere masse og styrke.

Har i nogle råd/ændringer jeg skal tage hensyn til ?

Hvad er frekvensen?

Desuden
- Generelt mærkelig fordelling af øvelserne - Hvorfor vil du have 3 forskellige stance, vinkler, grebsteder i forskellige øvelser? Musklen vokser samlet og du bør ikke være bange for at du undlader en del af musklen
- Stiff-legged deadlift bør laves til en hamstring øvelse og kun ligge på ben dagen
- Upright rows er allerede en øvelser der er hård for ledende, også i smith - kan squ være farligt
- Hele ben dagen er lort - Smith machine og maskiner all over the place.

Day 1: Bryst/Triceps

Bench Press: 6 sets of 12 reps
Incline Dumbbell Press: 4 sets of 10 reps
Dumbbell Flyes: 3 sets of 8 reps
Cable Crossovers: 3 sets of 8 reps
Triceps Dips: 4 sets of 10 reps
Skull Crushers: 3 sets of 10 reps


Day 2: Ryg/Biceps

Wide-Grip Pull-Up: 4 Sets 6 reps
Narrow-Grip Pull-Up: 4 Sets 6 reps
Seated Cable Row: 4 Sets 6 reps
Deadlift: 4 Sets 6 reps
Preacher Curl: 4 Sets 12 reps
Hammer Curl: 3 Sets 10 reps
Incline Dumbbell Curl 3 Sets 10 reps


Day 3: Skulder

Seated Dumbbell Press: 3 sets of 10 reps
Dumbbell Front Raise: 3 sets of 10 reps
Dumbbell Lateral Raise: 3 sets of 10 reps
Barbell/Dumbbell Shrug: 4 sets of 6 reps


Day 4: Ben

Leg Extension: 3 sets of 10 reps
Leg Curl: 3 sets of 10 reps
alm Squat: 4 sets of 6 reps
Leg Press: 4 sets of 6 reps
Stiff-Legged Deadlift: 4 Sets 6 reps

Ser det lidt bedre ud sådan ?
overvejer og at lave det hele 3x8/10 måske ??

Din pull vs. push ratio er sgu lidt skæv..

-Flere sets på trækøvelser (rows/pull-ups etc.) end på pushøvelser (benchpress, shoulderpress etc.)
-Drop din flyes+crossovers og brug energien på presøvelser til brystet istedet for.


/flyttet

Mohammed A skrev:
Day 4: Ben

Leg Extension: 3 sets of 10 reps
Leg Curl: 3 sets of 10 reps
alm Squat: 4 sets of 6 reps
Leg Press: 4 sets of 6 reps
Stiff-Legged Deadlift: 4 Sets 6 reps

Ser det lidt bedre ud sådan ?
overvejer og at lave det hele 3x8/10 måske ??

Squat først - Og stadig meget maskine pis

Squat - 5 sæt af 5
Stiff-legged deadlift - 4 sæt af 6-8
Lunges - 4 sæt af 6-8
Curls/extension superset - 3-4 sæt af 8-12
Også 1 standing og 1 siddende læg øvelse - 4-5 sæt i begge og helst 10+ reps

Bare et eksempel