2 programmer hvilket er bedst

[KimMathiesen]

Hej jeg har fundet et nyt program som jeg er begyndt at køre jeg ville høre hvad i synes om det i forhold til mit gamle program. Nedenfor har jeg opstilt begge programmer.

Jeg kan ikke køre lige så tungt i det nye program som jeg kunne i det gamle pga. superset, pre-exhaust osv.

Hvilket synes i jeg skal køre.

Det nye program

Day 1

Chest & calves

Incline dumbell Flyes, 4 Sets, 12 Reps, Pre-exhaust

Flat bench presses, 4 Sets, 12-15 Reps, Drop set for last set(lower weight by 30% and continue to failure)

Incline dumbell presses 4 Sets, 12-15 Reps, Drop set for last set(See above)

Cable crossovers, 4 Sets, 20-30 Reps, Pump sets(rest only 15-30 seconds between sets)

Standing calf raises, 5 sets, 20-30 reps, Pump sets(see above)

Seated calf raises, 5 sets, 20-30 reps, Pump sets(see above)

Day 2

Back & abs

Stright-arm pulldowns, 3 sets, 12-15 reps, pre-exhaust

Bent barball row, 4 sets, 12-15 reps, Drop set for last set(see above)

4 sets of 12-15 reps Overhand wide-grip pulldowns superset with 4 sets Underhand-grip pulldowns to failure with same weight

Stright-arm pulldowns, 4 sets, 20-30 reps, Pump sets(see above)

Hanging leg raises, 4 sets, 12-15 reps

Crunches, 4 sets, 15-25 reps, Pump sets(see above)

Day 3

Leg extension superset with leg curls, 4 sets(of each of course), 12-15 reps, pre-exhaust

Smith machine squat, 4 sets, 12-15 reps, Drop set for last set(see above)

Leg presses, 4 sets, 12-15 reps, Drop set for last set(see above)

Leg extensions superset with romanian deadlifts, 4 sets, 20-30 reps, Pump sets(see above)

Seated calf raises, 5 sets, 20-30 reps, pump sets(see above)

Leg-press calf raises, 5 sets, 20-30 reps, pump sets(see above)

Day 4

Shoulders, traps & abs

Dumbell rear raises triset with front lateral raises and lateral raises, 3 sets(of each), 12-15 reps

Seated dumbbell presses, 4 sets, 12-15 reps, Drop set for last set(see above)

Wide-grip upright rows, 4 sets, 12-15 reps, Drop set for last set(see above)

One arm cable lateral raises, 4 sets, 20-30 reps, pump set(alternate right and left arm without rest)

Dumbell shrugs, 4 sets, 12-15 reps, drop set for last set(see above)

Smith machine shrugs(front) superset with smith machine shrugs(back), 4 sets, to failure

Reverse crunches, 4 sets, 15-20 reps

Cable crunches, 4 sets, 15-20 reps

Day 5

Triceps, biceps and forearm

Dumbell kickbacks, 4 sets, 12-15 reps, pre-exhaust(alternate right and left arm without rest)

Close-grip bench presses, 4 sets, 12-15 reps, drop set for last set(see above)

Overhand rope extensions, 4 sets, 12-15 reps, pump sets(see above)

Seated incline curls, 4 sets, 12-15 reps

Standing barbell curls, 4 sets, 12-15 reps, Drop set for last set(see above)

One-arm high cable curl, 4 sets, 20-30 sets, pump sets(alternate right and left arm without rest)

Barbell reverse wrist curl, 4 sets, 15-20 reps

Barbell wrist curl, 4 sets, 15-20 reps

Mit gamle program:

Day 1

Chest & triceps

Barbell banch press, 12 reps, 10 reps, 8 reps, 8 reps, 6 reps

Incline dumbell press, 12 reps, 10 reps, 8 reps, 8 reps, 6 reps

Flyes, 12 reps, 10 reps, 8 reps, 8 reps, 6 reps

Dips, 12 reps, 10 reps, 8 reps, 8 reps, 6 reps

Skullcrushers, 12 reps, 10 reps, 8 reps, 8 reps, 6 reps

Kickbacks, 12 reps, 10 reps, 8 reps, 8 reps, 6 reps

Day 2

Legs

Squat, 12 reps, 10 reps, 8 reps, 8 reps, 6 reps

Leg-presses, 12 reps, 10 reps, 8 reps, 8 reps, 6 reps

Leg extensions, 12 reps, 10 reps, 8 reps, 8 reps, 6 reps

Seated leg curls, 12 reps, 10 reps, 8 reps, 8 reps, 6 reps

Lying leg curls, 12 reps, 10 reps, 8 reps, 8 reps, 6 reps

Standing calf raises, 12 reps, 10 reps, 8 reps, 8 reps, 6 reps

Seated calf raises, 12 reps, 10 reps, 8 reps, 8 reps, 6 reps

Day 3

Shoulders & traps

Shoulder presses, 12 reps, 10 reps, 8 reps, 8 reps, 6 reps

Dumbbell Rear lateral raises, 12 reps, 10 reps, 8 reps, 8 reps, 6 reps

Dumbbell lateral raises, 12 reps, 10 reps, 8 reps, 8 reps, 6 reps

Cable lateral raises, 12 reps, 10 reps, 8 reps, 8 reps, 6 reps

Dumbbell shrugs, 12 reps, 10 reps, 8 reps, 8 reps, 6 reps

Day 4

Back & biceps

Wide-grip front pulldowns, 12 reps, 10 reps, 8 reps, 8 reps, 6 reps

Barbell row, 12 reps, 10 reps, 8 reps, 8 reps, 6 reps

Dumbell row, 12 reps, 10 reps, 8 reps, 8 reps, 6 reps

Stright-arm pulldowns, 12 reps, 10 reps, 8 reps, 8 reps, 6 reps

Barbell curl, 12 reps, 10 reps, 8 reps, 8 reps, 6 reps

Incline curl, 12 reps, 10 reps, 8 reps, 8 reps, 6 reps

Hammer curl, 12 reps, 10 reps, 8 reps, 8 reps, 6 reps

Abs 3 times a week(frogkicks, crunches & leg raises)

Håber i kan hjælpe

[BodyBuild88]

Ingen af dem er gode, der er alt for lang tid imellem de forskellige muskel grupper bliver trænet.

Hvad er din træningserfaring? Alder, kg, højde osv.

[KimMathiesen]

jeg har trænet i fem år, 2 år seriøst bb. Jeg er 19 år vejer 98 kg, fedt procent under 10, 190 cm høj. Synes du et det sidste program er så dårligt, det er jo et fire split program med en off day efter dag fire og så på igen

[BodyBuild88]

Jeg synes de er dårlige fordi det er pyramide programmer og fordi der ik er nok basis øvelser.

Og der er da alt for mange gentagelser, det er mest din udholdenhed du træner med så mange genstagelser, og det gavner jo ikke en BB´er synderligt.

Hvis du har brug for en så stor workload kunne du tage et 3-split. Men alt over 3 er efter min, og mange andres mening, dumt.

Du lyder som en massiv gut. Hvad er dine konkurrence planer?