officeboy04
30.06.2011, 02:40
wie findet ihr den Trainigsplan? (von zyzz)
Monday: Chest/Biceps (Brust /Bizeps)
4 sets of Incline Dumbbell Press, 8-10 reps (Bankdrücken mit KH)
3 sets of Bench Press, 8-10 reps (Bankdrücken)
3 sets of Incline Flies, 8-10 reps (Fliegende)
3 sets of Chest Dips until failure (Dips)
3 sets of Barbell Curls, 8-10 reps (Langhantel Curls)
3 sets of Preacher Curls, 8-10 reps, then drop the weight to half, and push out another 8 (scott-curls / Konzentrationscurls)
Tuesday: Legs/Calves (Beine /Waden)
4 sets of Squats 8-10 reps (Kniebeugen)
3 sets of Lunges 8-10 reps
3 sets of Leg Press 8-10 reps
3 sets of Leg Extensions till failure
3 sets of Leg Curls 8-10 reps
Calves are self explanatory, just use some of the machines till failure, a lot of reps, feel the burn.
Wednesday: Back (Rücken)
3 sets of Lat Pulldowns 8-10 reps (Lat Ziehn zur Brust)
4 sets of Deadlifts 8-10 reps ( Kreuzheben)
3 sets of Bent Over Rows 8-10 reps (vorgebeugtes rudern)
3 sets of Dumbell Rows 8-10 reps
3 sets of Hyperextensions 8-10 reps
Thursday: Shoulders/Triceps (schulter / trizeps)
4 sets of Shoulder Press, alternate with Barbell & Dumbell every week 8-10 reps
3 sets of Upright Rows supersetted with Lateral Raises 8-10 reps
3 sets of front raises 8-10 reps (frontheben)
3 sets of Lying Rear Delt Raises 8-10 reps (Liegendes Seitheben)
3 sets of Close-Grip Bench Press 8-10 reps (enges BD)
4 sets of Pulldowns 8-10 reps (kabelzug trizeps nach unten)
3 sets of Skullcrushers 8-10 reps (French Press)
Saturday: Full Body (gesamter Körper)
3 sets of Deadlifts 8-10 reps (Kreuzheben)
3 sets of Squats 8-10 reps (Kniebeugen)
3 sets of Clean and Jerk 8-10 reps
3 sets of Weighted Pull ups 8-10 reps (Klimmzüge mit Gewicht)
Monday: Chest/Biceps (Brust /Bizeps)
4 sets of Incline Dumbbell Press, 8-10 reps (Bankdrücken mit KH)
3 sets of Bench Press, 8-10 reps (Bankdrücken)
3 sets of Incline Flies, 8-10 reps (Fliegende)
3 sets of Chest Dips until failure (Dips)
3 sets of Barbell Curls, 8-10 reps (Langhantel Curls)
3 sets of Preacher Curls, 8-10 reps, then drop the weight to half, and push out another 8 (scott-curls / Konzentrationscurls)
Tuesday: Legs/Calves (Beine /Waden)
4 sets of Squats 8-10 reps (Kniebeugen)
3 sets of Lunges 8-10 reps
3 sets of Leg Press 8-10 reps
3 sets of Leg Extensions till failure
3 sets of Leg Curls 8-10 reps
Calves are self explanatory, just use some of the machines till failure, a lot of reps, feel the burn.
Wednesday: Back (Rücken)
3 sets of Lat Pulldowns 8-10 reps (Lat Ziehn zur Brust)
4 sets of Deadlifts 8-10 reps ( Kreuzheben)
3 sets of Bent Over Rows 8-10 reps (vorgebeugtes rudern)
3 sets of Dumbell Rows 8-10 reps
3 sets of Hyperextensions 8-10 reps
Thursday: Shoulders/Triceps (schulter / trizeps)
4 sets of Shoulder Press, alternate with Barbell & Dumbell every week 8-10 reps
3 sets of Upright Rows supersetted with Lateral Raises 8-10 reps
3 sets of front raises 8-10 reps (frontheben)
3 sets of Lying Rear Delt Raises 8-10 reps (Liegendes Seitheben)
3 sets of Close-Grip Bench Press 8-10 reps (enges BD)
4 sets of Pulldowns 8-10 reps (kabelzug trizeps nach unten)
3 sets of Skullcrushers 8-10 reps (French Press)
Saturday: Full Body (gesamter Körper)
3 sets of Deadlifts 8-10 reps (Kreuzheben)
3 sets of Squats 8-10 reps (Kniebeugen)
3 sets of Clean and Jerk 8-10 reps
3 sets of Weighted Pull ups 8-10 reps (Klimmzüge mit Gewicht)