Har dette trænings program som jeg selv har været ved at sætte sammen, vil høre om det er sat ordenligt sammen, og hvis i eventuelt har nogen justeringer/tilføjelser.

Programmet er sat sammen ud for "Muskelmasse".

Her er programmet:

Dag 1 "Mandag": Ben

Back squat "3 set / 6 reps"
Barbell standing calf raise "3 set / 8 reps"
Dumbbell lunge "2 set / 6 reps på hver side"
Good morning "3 set / 8 reps"
incline seated leg extension "2 set / 8 reps"
Lying hip adduction "2 set / 8 reps"
Machine leg press "3 set / 8 reps"
Overhead barbell squat "2 set / 6 reps"
Seated good morning "3 set / 6 reps"
Stiff leg barbell deadlift combo "3 set / 6 reps"


Dag 2 "Tirsdag": Bryst / mave

Barbell bench press "3 set / 6 reps"
Dib station leg raise" 3 set / 8 reps"
Dips "3 set / 8 reps"
Dumbell side bend "3 set / 8 reps"
Cable seated close row "3 set / 8 reps"
Incline barbell bench press "3 set / 6 reps"
Dumbbell pull-over"3 set / 8 reps"
Supine shoulder raise"2 set / 8 reps"
incline crumch whit feet up" 3 set / 12 reps"
hanging bent leg raise"3 set / 10 reps"
Weighted oblique extension "1 set / 20 reps"

Dag 3 "Torsdag" Ryk / nak

Cable seated close row "3 set / 8 reps"
Close grip chin up"2 set/ 8 reps"
Dead lift "3 set / 6 reps"
Dumbbell renegate row "2 set / 6 reps"
Hanging shrug"3 set/ 8 reps"
Neutrak grip lat pulldown"3 set/8 reps"
one-arm row "3 set / 8 reps"
shrug "2 set/ 8 reps"
smith machine bent-over pull "2 set / 8reps"
wide grip chin-up "2 set / 8 reps"
Inverted row "2 set / 10 reps"

Dag 4 "Fredag" Skulder / arme

Close grip barbell bench press "3 set / 6 reps"
Dymbbell alternationg curl "2 set / 6 reps"
Dumbbell wrist twist "3 set / 8 reps"
Ez-bar lying triceps extension" 2 set / 8 reps"
French press "3 set / 6 reps"
Negative dip "3 set / 8 reps"
Reserve wrist curl"2 set / 8 reps"
Seated triceps extension whit one dumbbell" 3 set / 6 reps"
Wide grip EZ-bar curl "2 set / 8 reps"
Zottman curl "3 set / 6 reps"


Håber i vil give jeg tid til dette, da jeg ønsker mest mulig effekt af min træning. tak på forhånd