M.T. Posted April 20, 2008 Report Share Posted April 20, 2008 Hej MOL bruger. Har lavet et træningsprogram, og ville høre jeres mening om. har undladt squat med vilje, da jeg har dårligt knæ lige pt. Ellers varmer jeg op før hverdag ca. 5 min på cyklen. Prøver at nå mit program på ca 1 time og 10-20 min, da jeg har fået at vide at ens cortisol niveau stiger, ergo vil man miste muskler. jeg plejede at træne 2-3 timer af gangen, og så ikke de store resultater trods insatsen. Så vil prøve at undgå at overtræne. Jeg har fået styr på kosten, så det var ikke problemet. Day 1: Chest, Triceps and Abs.Dumbell bench pres. 1 warmup , 4 sets, 10-12 reps.Decline bench pres. 4 sets, 10-12 reps.Incline dumbell bench pres. 3 sets 8-10 reps.Flat flyers dumbell 4 sets, 8-12 reps.Dips 2 max it. Pushups in between sets.Push down triceps. 4 sets Close grib benchpres 3 sets. 10-12 reps.Skulchrusher 3 sets. 10 reps. Dragonflag 4 sets max it. Lever Seated Crunch 4 sets. 15 reps. Incline Twisting Situp 3 sets 10 reps each side10 min cardioDay 2: Back, forearms. Dødløft 5 sets 6-10 reps. Pyramide. 10-8-8-6-6Weighted Wide grip pull up 4 sets. Max it. Seated cable row glose grip 4 sets . 10- 12 reps. Bent over row . 4 sets 10 reps. Close grip pulldown 3 sets 12 reps. Hyperextension 3 sets, max it Hammer curls 4 sets 10 reps. Reverse barbell curls. 4 sets 10-12 reps.10 min cardioDay 3: Chest, biceps Benchpres : 1 warmup, 4 sets 10-12 repsIncline dumbell benchpres. 4 sets 10 reps. Lever machine pres 3 sets 12 reps.Flat pec flyers. 4 sets 8-10 reps. Cable flyers 2 sets 12 reps. Weighted Pull up 4 set, max it. Barbell curls 4 sets 10-12 reps. Cable curls. 3 sets 10 reps. 10 min cardioDay 4: Shoulder and Traps. Dumbell shoulder press. 1 warmup, 4 sets 10-12 reps. Lever shoulder press: 2 max it. Millitary pres . 4 sets 10 reps.Side lateral dumbell raise: 4 sets 10 reps.Cable front lateral raise: 4 sets 10 reps. Rear lateral raise : 4 sets 10 reps. Barbell shrug : 4 sets 12 reps. Cable Upright Row: 3 sets 10 reps. 10 min cardioDay 5: Cardio Abs and Calves. 30-45 min cardio. Dragonflag 4 sets max it. Lever Seated Crunch 4 sets. 15 reps. Weighted Incline Twisting Situp 3 sets 10 reps each sideLeg Extensions : 4 sets 10 reps. Calves leg raise: 4 sets 12 reps. Lever Calves : 3 sets, max it. Tak på forhånd - M.T. Quote Link to comment Share on other sites More sharing options...
teddy Posted April 20, 2008 Report Share Posted April 20, 2008 Tror du vil få svært ved at få noget positivt at vide om dit program, for seriøst er da noget skrammel syntes jeg..Har du kigget andre emner og artikler her på siden og lign?? Quote Link to comment Share on other sites More sharing options...
Pumpekongen Posted April 21, 2008 Report Share Posted April 21, 2008 Hvorfor så mange øvelser? 4 forskellige bænkpres? Quote Link to comment Share on other sites More sharing options...
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