Sayonara
2013-01-04, 13:42
En "veteran" på mitt gym som är riktigt jävla bitig för att vara 50+ gjorde ett schema till mig, och nu undrar jag om det är något att ha ? hur är volymen i förhållande till allt annat ?
Schemat:
Monday: chest / traps
Inc DB press 4x8-5
Inc Bench press 4x8-5
Chest dips 4x8-5
Cable crossovers 4x10-7
BB shrugs 4x10-7
DB shrugs 4x10-7
Tuesday: legs
Squats 4x8-5
Hack squats 4x8-5
Lying leg curl 4x10-7
Seated leg extensions 4x10-7
Wednesday: Back / abs
Pullups 3x10-7
Barbell row 3x8-5
Reversgrip pulldown 3x8-5
Seated rows 3x8-5
Rackpulls 3x8-5
Cable crunches 4x20-15
Seated machine crunches 4x15-10
Cable oblique 2x20-15
Thursday: Shoulders / calves
Seated BB press 2x8-5
Seated DB press 2x8-5
Seated lateral raises 4x10-7
Cable lateral raises 4x10-7
Bent over rear delt raises 4x10-7
Standing calf rais 4x10-7
Seated calf rais 4x10-7
Tibialis anterior "curl" 2x10-7
Friday: Biceps / Triceps / Forearms (alternate bicep & tricep excersises)
Standing hammer curls 4x8-5
Seated hammer curls 4x10-7
Seated concentration curls 4x10-7
Seated frenchpress 4x8-5
cable pushdown 4x10-7
1 arm cable extension 4x10-7
forearm curl both ways 4x10-7
Hold on's 4x 30 seconds, heavy as possible
Schemat:
Monday: chest / traps
Inc DB press 4x8-5
Inc Bench press 4x8-5
Chest dips 4x8-5
Cable crossovers 4x10-7
BB shrugs 4x10-7
DB shrugs 4x10-7
Tuesday: legs
Squats 4x8-5
Hack squats 4x8-5
Lying leg curl 4x10-7
Seated leg extensions 4x10-7
Wednesday: Back / abs
Pullups 3x10-7
Barbell row 3x8-5
Reversgrip pulldown 3x8-5
Seated rows 3x8-5
Rackpulls 3x8-5
Cable crunches 4x20-15
Seated machine crunches 4x15-10
Cable oblique 2x20-15
Thursday: Shoulders / calves
Seated BB press 2x8-5
Seated DB press 2x8-5
Seated lateral raises 4x10-7
Cable lateral raises 4x10-7
Bent over rear delt raises 4x10-7
Standing calf rais 4x10-7
Seated calf rais 4x10-7
Tibialis anterior "curl" 2x10-7
Friday: Biceps / Triceps / Forearms (alternate bicep & tricep excersises)
Standing hammer curls 4x8-5
Seated hammer curls 4x10-7
Seated concentration curls 4x10-7
Seated frenchpress 4x8-5
cable pushdown 4x10-7
1 arm cable extension 4x10-7
forearm curl both ways 4x10-7
Hold on's 4x 30 seconds, heavy as possible