Vurdering af oldschool high volume push pull legs program
: 15. okt 2018, 14:23
Faldt forleden over dette oldschool high volume push pull legs program, og kunne godt lige bruge nogen kommentarer på om det er et fint program at prøve?
Programmet skal benyttes til en 19-årig erfaren gut (mig), som ønsker hypertrofi blandet med en smule styrke i de store øvelser - med styrke mener jeg i form af sæt på 4-6 gentagelser.
Monday – Thursday
Bench Press – 5 sets of 6-10 reps
Incline Press – 4 sets of 6-10 reps
Flat Dumbbell Flyes – 4 sets of 8-10 reps
Dumbbell Pull-overs – 3 sets of 10-12 reps
Wide-Grips Chins – 4 sets of 10 reps
Barbell Rows (overhand wide grip) – 4 sets of 6-10 reps
T-Bar Rows – 4 sets of 6-10 reps
Seated Cable Rows – 3 sets of 8-10 reps
Tuesday – Friday
Roman Chair Sit-ups – 4 sets of 100 reps each set
Lying Leg Raises – 4 sets of 50 reps each set
Seated Twists (using a broomstick) – 3 sets of 50 reps each set
Barbell Squats – 5 sets of 6-10 reps
Vertical Leg Press – 4 sets of 8-10 reps
Leg Curls – 4 sets of 8-10 reps
Barbell Stiff Leg Deadlifts – 4 sets of 8-10 reps
Standing Calf Raises – 4 sets of 6-12 reps
Donkey Calf Raises (using 1-2 guys on the back for weight) – 4 sets of 12-20 reps
Wednesday – Saturday
Seated Press Behind the Neck – 4 sets of 8-12 reps
Side Lateral Raises – 4 sets of 8-12 reps
Bent Over Lateral Raises – 4 sets of 8-12 reps
Barbell Upright Rows – 4 sets of 8-12 reps
Barbell Shrugs – 4 sets of 8-12 reps
Tricep Pushdowns – 4 sets of 8-12 reps
Lying Triceps Extensions – 4 sets of 8-10 reps
Seated One-Arm Dumbbell Tricep Extensions – 4 sets of 8-12 reps
Incline Curls – 4 sets of 8-12 reps
Barbell Curls – 4 sets of 8-10 reps
One-Arm Concentration Curls – 4 sets of 10-12 reps
Reverse Barbell Curls – 4 sets of 8-12 reps
Barbell Wrist Curls – 4 sets of 10-12 reps
Programmet skal benyttes til en 19-årig erfaren gut (mig), som ønsker hypertrofi blandet med en smule styrke i de store øvelser - med styrke mener jeg i form af sæt på 4-6 gentagelser.
Monday – Thursday
Bench Press – 5 sets of 6-10 reps
Incline Press – 4 sets of 6-10 reps
Flat Dumbbell Flyes – 4 sets of 8-10 reps
Dumbbell Pull-overs – 3 sets of 10-12 reps
Wide-Grips Chins – 4 sets of 10 reps
Barbell Rows (overhand wide grip) – 4 sets of 6-10 reps
T-Bar Rows – 4 sets of 6-10 reps
Seated Cable Rows – 3 sets of 8-10 reps
Tuesday – Friday
Roman Chair Sit-ups – 4 sets of 100 reps each set
Lying Leg Raises – 4 sets of 50 reps each set
Seated Twists (using a broomstick) – 3 sets of 50 reps each set
Barbell Squats – 5 sets of 6-10 reps
Vertical Leg Press – 4 sets of 8-10 reps
Leg Curls – 4 sets of 8-10 reps
Barbell Stiff Leg Deadlifts – 4 sets of 8-10 reps
Standing Calf Raises – 4 sets of 6-12 reps
Donkey Calf Raises (using 1-2 guys on the back for weight) – 4 sets of 12-20 reps
Wednesday – Saturday
Seated Press Behind the Neck – 4 sets of 8-12 reps
Side Lateral Raises – 4 sets of 8-12 reps
Bent Over Lateral Raises – 4 sets of 8-12 reps
Barbell Upright Rows – 4 sets of 8-12 reps
Barbell Shrugs – 4 sets of 8-12 reps
Tricep Pushdowns – 4 sets of 8-12 reps
Lying Triceps Extensions – 4 sets of 8-10 reps
Seated One-Arm Dumbbell Tricep Extensions – 4 sets of 8-12 reps
Incline Curls – 4 sets of 8-12 reps
Barbell Curls – 4 sets of 8-10 reps
One-Arm Concentration Curls – 4 sets of 10-12 reps
Reverse Barbell Curls – 4 sets of 8-12 reps
Barbell Wrist Curls – 4 sets of 10-12 reps