Hej, jeg er nu kommet tilbage fra en laang sommerferie og starter på et bulk fra på mandag, så har valgt at få hjælp til dette. planen går ud på at træne mandag-fredag ville helst køre et 4-6spilt
program da jeg har tænkt på morgen og aften træning.


ps. jeg har styr på kost osv. og har intet problem med at tage på.. ville bare have det bedst mulige program da jeg har kørt dem jeg har i hovedet, og det godt med lidt nyt.

Day 1: Chest & Triceps
Day 2: Back & Biceps
Day 3: Legs
Day 4: Shoulders, Traps, Abs & Calves
Day 5: Off
Day 6: Repeat cycle

Notes: For each body part, shoot for 9 total sets, 8 to 10 reps per set.

For the first exercise of each workout, do 2 additional warm-up sets of 12 to 15 reps using a lighter weight. That helps get the body ready to work out while helping to prevent injuries.


Day 1 Working Sets
(sets x reps)
Barbell Bench Press 3 x 8-10
Incline Barbell Bench Press* 3 x 8-10
Flat Bench Dumbbell Flyes 3 x 8-10
Close-Grip Bench Presses 3 x 8-10
Lying Cambered Bar Extensions 3 x 8-10
Straight Bar Cable Pushdowns 3 x 8-10

* Every other workout, alternate Incline Barbell Bench Presses with Incline Dumbbell Presses.


Day 2* Working Sets
(sets x reps)
Pulldowns or Wide-Grip Pull-Ups 3 x 8-10
Low Cable Rows 3 x 8-10
Dumbbell Rows or Bent-Over Barbell Rows 3 x 8-10
Standing Barbell Curls 3 x 8-10
Alternating Dumbbell Curls** 3 x 8-10

* Since Low Cable Rows, Dubbell Rows and Bent-Over Barbell Rows work a lot of the biceps, you don't need a lot of additional biceps work. In fact, doing too many sets for biceps after a good back workout could case your biceps to become overworked, which will prevent them from growing.

** Dumbbell Curls can be done either standing or seated. Alternate from week to week between the two.


Day 3 Working Sets
(sets x reps)
Leg Extensions 3 x 8-10
Squats 4 x 8-10
Stiff-Legged Dead Lifts or Lying Leg Curls 3 x 8-10


Day 4 Working Sets
(sets x reps)
Seated Dumbbell Overhead Presses or Barbell Military Presses 3 x 8-10
Seated Dumbbell Lateral Raises 3 x 8-10
Bent-Over Rear Lateral Raises or Reverse Pec-Deck Lateral Raises 3 x 8-10
Barbell Shrugs 3 x 8-10
Seated Calf Raises 3 x 8-12
Standing Calf Raises 3 x 8-12
Ab crunches on a bench 3 x 12-15
Hanging Leg Raises (knees bent) 3 x 12-15

Hvorfor vil du køre med så lav frekvens?

Bay skrev:Hvorfor vil du køre med så lav frekvens?

vil helst køre en muskelgruppe af gangen, men ved ikke helt hvad jeg skal vælge.. har du nogen gode råd? Helst ikke weekend træning.