Lillemand

Ingen som kan hjælp mig?

Hejsa.

Jeg har haft meget ondt i min arm, som i kan se på billedet, " kig på den røde cirkel " . Ved ikke hvad jeg kan gøre for at jeg ikke har så ondt mere?, jeg for mest ondt hvis jeg laver øvelser. Som er fx dumbell Rows, og det. For jeg vildt ondt lige efter :(,

det er et emne fra 2004, så du skal nok ikk regne med der er meget respons fra ham du quoter

øv :(

Men kan du se, om det er rigtig?

Er dette her rigtig stillet op og efter dette her http://i40.tinypic.com/24ow1p1.jpg

Mandag Morgen "Chest back"

Chest:

Bench press - 5 sets, 6-10 reps

Flat bench flies - 5 sets, 6-10 reps

Incline bench press - 6 sets, 6-10 reps

Cable crossovers - 6 sets, 10-12 reps

Dips - 5 sets, to failure

Dumbbell pullovers - 5 sets, 10-12 reps

Back:

Front wide-grip chin-ups - 6 sets, to failure

T-bar rows - 5 sets, 6-10 reps

Seated pulley rows - 6 sets, 6-10 reps

One-arm dumbbell rows - 5 sets, 6-10 reps

Straight-leg deadlifts - 6 sets, 15 reps

Mandag Aften "legs"

Legs:

Squats - 6 sets, 8-12 reps

Leg presses - 6 sets, 8-12 reps

Leg extensions - 6 sets, 12-15 reps

Leg curls - 6 sets, 10-12 reps

Barbell lunges - 5 sets, 15 reps

Abs:

Nonstop instinct training for 30 minutes

Calves:

Standing calf raises -10 sets, 10 reps

Seated calf raises - 8 sets, 15 reps

One-legged calf raises (holding dumbbells) - 6 sets,12 reps

Tirsdag " Shoulders arms Forearms "

Shoulders:

Seated barbell presses - 6 sets, 6-10 reps

Lateral raises (standing) - 6 sets, 6-10 reps

Rear-delt lateral raises - 5 sets, 6-10 reps

Cable lateral raises - 5 sets, 10-12 reps

Forearms:

Wrist curls (forearms on knees) - 4 sets, 10 reps

Reverse barbell curls - 4 sets, 8 reps

Wright roller machine - to failure

Onsdag "Chest back "

Chest:

Bench press - 5 sets, 6-10 reps

Flat bench flies - 5 sets, 6-10 reps

Incline bench press - 6 sets, 6-10 reps

Cable crossovers - 6 sets, 10-12 reps

Dips - 5 sets, to failure

Dumbbell pullovers - 5 sets, 10-12 reps

Back:

Front wide-grip chin-ups - 6 sets, to failure

T-bar rows - 5 sets, 6-10 reps

Seated pulley rows - 6 sets, 6-10 reps

One-arm dumbbell rows - 5 sets, 6-10 reps

Straight-leg deadlifts - 6 sets, 15 reps

Onsdag aften "Legs"

Legs:

Squats - 6 sets, 8-12 reps

Leg presses - 6 sets, 8-12 reps

Leg extensions - 6 sets, 12-15 reps

Leg curls - 6 sets, 10-12 reps

Barbell lunges - 5 sets, 15 reps

Abs:

Nonstop instinct training for 30 minutes

Calves:

Standing calf raises -10 sets, 10 reps

Seated calf raises - 8 sets, 15 reps

One-legged calf raises (holding dumbbells) - 6 sets,12 reps

Torsdag "Skoulders arms forarms"

Biceps:

Barbell curls - 6 sets, 6-10 reps

Seated dumbbell curls - 6 sets, 6-10 reps

Dumbbell concentration curls - 6 sets, 6-10 reps

Triceps:

Close-grip bench presses (for the all three heads) - 6 sets, 6-10 reps

Pushdowns (exterior head) - 6 sets, 6-10 reps

Barbell French presses (interior head) - 6 sets, 6-10 reps

One-arm dumbbell triceps extensions (exterior head) - 6 sets, 6-10 reps

Shoulders:

Seated barbell presses - 6 sets, 6-10 reps

Lateral raises (standing) - 6 sets, 6-10 reps

Rear-delt lateral raises - 5 sets, 6-10 reps

Cable lateral raises - 5 sets, 10-12 reps

Forearms:

Wrist curls (forearms on knees) - 4 sets, 10 reps

Reverse barbell curls - 4 sets, 8 reps

Wright roller machine - to failure

Fredag "Chest back"

Chest:

Bench press - 5 sets, 6-10 reps

Flat bench flies - 5 sets, 6-10 reps

Incline bench press - 6 sets, 6-10 reps

Cable crossovers - 6 sets, 10-12 reps

Dips - 5 sets, to failure

Dumbbell pullovers - 5 sets, 10-12 reps

Back:

Front wide-grip chin-ups - 6 sets, to failure

T-bar rows - 5 sets, 6-10 reps

Seated pulley rows - 6 sets, 6-10 reps

One-arm dumbbell rows - 5 sets, 6-10 reps

Straight-leg deadlifts - 6 sets, 15 reps

Fridag aften "legs"

Legs:

Squats - 6 sets, 8-12 reps

Leg presses - 6 sets, 8-12 reps

Leg extensions - 6 sets, 12-15 reps

Leg curls - 6 sets, 10-12 reps

Abs:

Nonstop instinct training for 30 minutes

Calves:

Standing calf raises -10 sets, 10 reps

Seated calf raises - 8 sets, 15 reps

One-legged calf raises (holding dumbbells) - 6 sets,12 reps

Lørdag "skulders back"

Shoulders:

Seated barbell presses - 6 sets, 6-10 reps

Lateral raises (standing) - 6 sets, 6-10 reps

Rear-delt lateral raises - 5 sets, 6-10 reps

Cable lateral raises - 5 sets, 10-12 reps

Barbell lunges - 5 sets, 15 reps

Back:

Front wide-grip chin-ups - 6 sets, to failure

T-bar rows - 5 sets, 6-10 reps

Seated pulley rows - 6 sets, 6-10 reps

One-arm dumbbell rows - 5 sets, 6-10 reps

Straight-leg deadlifts - 6 sets, 15 reps

Jeg prøvede for sjov hans dobbelt split i sommers. Så jeg har skrevet det ind i det her regneark. Det er taget fra "Encyclopedia of moderne bodybuilding".

Det er temmelig sindsygt.

Skal man kun træne mandag og tirsdag, eller?