WSBFSB leicht zu verstehen!
Hier das WSBFSB- Programm verständlich und übersichtlich mit den entsprechenden Videos um einige, vielleicht nicht so bekannte Übungen zu sehen. Ich habe hier den Dynamic Effort Tag weggelassen da er bei Nicht- Sportler eher weniger Begeisterung hervorruft. Falls jemand dennoch Interesse hat soll er sich einfach melden.
Bei jeder Übung hat man die Wahl aus einem Pool an Übungen, um das Training effektiv zu gestalten sollte man sich an die vorgegebenen Übungen halten. Es ist möglich die Übungen von Training zu Training abzuwechseln oder Übungen über einen längeren Zeitraum beizubehalten.
Tag 1 – Max-Effort Upper Body
Max-Effort Exercise – work up to a max set of 3-5 reps in one of the following exercises:
Supplemental Exercise – perform 2 sets of max reps in one of the following exercises. (Choose a weight you can perform for 15-20 reps on the 1st set. Use the same weight for both sets and rest 3-4 minutes between sets).
Horizontal pulling / Rear delt superset - Superset one exercise from “Group 1” with one exercise from “Group 2.” Perform 3-4 supersets of 8-12 reps of each exercise.
Group 1
Group 2
Traps – Perform 3 – 4 sets of 8-15 reps of one of the following exercises:
KH shrugs
LH shrugs
LH shrugs hinterm Rücken
Elbow flexor exercise - Perform 3-4 sets of 8-15 reps of one of the following exercises:
Tag 3 – Repetition Upper Body
Repetition Exercise – choose one of the following exercises and perform 3 sets of max reps OR 4 sets of 12-15 reps:
Vertical pulling / Rear delt superset - Superset one exercise from “Group 1” with one exercise from “Group 2.” Perform 3-4 supersets of 8-12 reps of each exercise.
Group 1
Latzug von oben
Klimmzüge
Überzüge
Group 2
Medial delts – choose one of the following exercises and perform 4 sets of 8-12 reps:
Traps / Arms superset - Superset one exercise from “Group 1” with one exercise from “Group 2.” Perform 3 supersets.
Group 1 (Perform 8-10 reps)
Group 2
LH curls (8-10 reps each set)
KH curls (8-10 reps each set)
KH curls auf d. Schrägbank (8-10 reps each set)
Hammer curls (8-10 reps each set)
Zottmann curls (8-10 reps each set)
Iso-hold KH curls (8-10 reps each set)
KH über Kopf strecken (10-15 reps each set)
Trizepsdrücken am Kabel (15-25 reps each set)
Tag 2 – Max-Effort Lower Body
MAX-EFFORT LIFT – work up to a max set of 3-5 reps in one of the following exercises:
Kniebeuge
halbes Kreuzheben
UNILATERAL MOVEMENT – choose one of the following exercises and perform 3 sets of 6-12 reps:
Bulgarian split squat
Reverse lunge variation
Step-up variation
Walking lunges
HAMSTRING / POSTERIOR CHAIN MOVEMENT – choose one of the following exercises and perform 3 sets of 8-12 reps:
Scarecrows:
