Træningsprogram


Casperch
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Hey, er ny på sitet og vil gerne hører hvad i syntes om mit træningsprogram.

Jeg har kun en off dag, Jeg kører 3 split lige pt.

Mandag - Ryg & biceps

Tirsdag - Bryst & triceps.

Onsdag - Skulder, nak & ben.

Torsdag - Ryg & biceps.

Fredag - Bryst & triceps.

Lørdag - Skulder, nak & ben.

Søndag . Fri.

Øvelserne ser således ud, der er måske lidt mange per muskelgruppe, men syntes det for kedeligt med få øvelser.

Ryg -

Deadlift.

Close grip bent over row.

Lat Pulldown.

V-bar lat pulldown.

Seated cable row.

One arm dumbbell row.

Biceps -

EZ bar curl.

EZ close grip curl.

Barbell hammer curl.

Dumbbell preacher curl.

Hammer preacher curl.

Cable curl.

Bryst -

Dumbbell bench press.

Incline dumbbell press.

Dec flyes.

Dumbbell flyes.

Cable chest press.

Triceps -

French press.

EZ bar lying triceps extension.

Incline skullcrusher.

One arm standing dumbbell extension.

Triceps dip.

Skulder&nak

Dumbbell Shoulder press.

Dumbbell lateral raise.

Dumbbell front raise.

Military press.

Barbell shrug.

Barbell Upright row.

Ben -

Squats.

Leg press.

Standing barbell calf raise.

Dumbbell lunge.

45 degress calf raise.

Bliver det for meget?

Som sagt så kører jeg det pt, og det fungere egentlig meget fint.

Opvarmningen er 15-20 minutter enten løb eller crosstrainer.

Hilsen Casperch.

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