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jeg har taget et program fra Justin Firgaira. Jeg ville hører om jeres mening til det her program?
har hørt nogle siger at det bedst at ramme musklerne 2 gange om ugen nogle gange 3. Men han kører kun samme muskel 1 gang om ugen. Hvad Synes i?
Hjemmeside:
http://www.simplyshredded.com/simplyshr ... r-war.html
Monday: Back
Deadlifts 1 x 30, 20, 10, 10, 10
Wide Grip Chins 4 x 10-15
T-Bar Row 3 x 8-12 followed by 1 x 8, 8, 8 drop set
Close Lat Pull Down 3 x 10 (Superset)
Wide Lat Pull Down 3 x 10
One Arm DB Row 3 x 10-15
Tuesday: Chest
Incline BB Press 4 x 8-12
Flat DB Press 3 x 8-12 followed by 1x 8, 8, 8 drop set
Incline DB Fly 3 x 10-15 (Superset)
Push Ups 3x max
Incline Strength Press 3 x 8-12 (Superset)
Pec Dec 3 x 10-15
Wednesday: Rest
Recovery
Thursday: Shoulders
DB Shoulder Press 4 x 8-12
DB Lateral Raises 3 x Pyramid up and back
Upright Row 3 x 10-15 (Superset)
Rear delt fly 3 x 10-15
Front Raises 3 x 10-15
DB or BB Shrugs 4 x 10-20
Friday: Legs
Leg Extensions 3 x 20
BB Squat 4 x 10-15 followed by 1 x 20-30
Seated Leg Press 3 x 15-20 (Superset)
Lying Leg Curl 3 x 8-12
Stiff Leg Deadlift 3 x 10-15
Walking Lunges 3 x 20+
Calf Raises 3 x 12
Saturday: Arms
BB Curl 3 x 20, 15, 10 (Superset)
Tricep Push Downs 3 x 20, 15, 10
Alternating DB Curl 4 x 8-12 (Superset)
Parallel Dips 4 x 8-12
Preacher Curls 4 x 10-15 (Superset)
Overhead Triceps Ext 4 x 10-15
Sunday: Rest
Recovery
