lofito
2013-04-01, 19:33
Funderar på att testa på ett annat sorts upplägg än vad jag kört med tidigare.
"Intermediate 4 Day Muscle Building Total Mass Workout!"
Vad tror ni om detta?
4 Day Maximum Mass Workout Split
Day 1 - Back and Biceps
Day 2 - Chest and Triceps
Day 3 - OFF
Day 4 - Quads, Hamstrings and Calves
Day 5 - Shoulders, Traps and Forearms
Day 6 - OFF
Day 7 - OFF
Day 1 - Back and Biceps:
Exercise Sets Reps
Deadlift 2 5
One Arm Dumbbell Row 3 8-12
Wide Grip Pull Up or Lat Pull Down 3 10-12
Barbell Row 3 8-12
Seated Cable Row or Machine Row 5 Minutes Burn
EZ Bar Preacher Curl 3 10-12
Concentration Curl 3 10-12
Seated Dumbbell Curl 5 Minutes Burn
(5 Minute Burn Periods. For each body part you will perform a 5 minute burn out period. These sets are brutal. Pick a weight that allows you to perform about 12-15 reps. Over a 5 minute period you perform as many reps as possible with that weight, starting and stopping sets as needed. Rest only long enough to catch your bearings and breathe, and then start knowing out more reps.
5 minute burn out periods are not about sets and reps. They are about finishing off an already fatigued muscle. Don’t obsess (or even count) over how many total sets you do. Instead, try to do as many reps as possible in 5 minutes using whatever rest periods you need to survive.)
Day 2 - Chest and Triceps:
Exercise Sets Reps
Bench Press 3 6-10
Incline Dumbbell Bench Press 3 8-12
Chest Dip 3 AMAP*
Cable Crossover or Pec Dec 3 12-15
Machine Press or Dumbbell Bench Press 5 Minutes Burn
EZ Bar Skullcrusher 3 8-12
Two Arm Seated Dumbbell Extension 3 8-12
Cable Tricep Extension 5 Minutes Burn
(*AMAP = As many as possible.)
Day 4 - Quads, Hamstrings and Calves:
Exercise Sets Reps
Squat 3 6-10
Leg Press 3 15-20
Hack Squat or Dumbbell Lunge 3 8-12
Leg Extension 5 Minutes Burn
Stiff Leg Deadlift 3 8-12
Leg Curl 5 Minutes Burn
Standing Calf Raise 3 10-15
Seated Calf Raise 5 Minutes Burn
Day 5 - Shoulders, Traps and Forearms:
Exercise Sets Reps
Seated Barbell Press 3 6-10
Seated Arnold Press 3 8-12
Dumbbell Lateral Raise 3 10-15
Hammer Strength Press or Smith Press 5 Minutes Burn
Upright Row 3 8-12
Barbell Shrug or Dumbbell Shrug 5 Minutes Burn
Seated Barbell Wrist Curl 3 12-15
Barbell Static Hold 5 Minutes Burn
Vet att mycket är individuellt och sådär, men vill bara höra era åsikter kring detta upplägget? Då jag har för mig att man inte får posta trådar från andra sidor så gjorde jag så här istället. Vad är era åsikter? Fördelar / nackdelar etc?
MVH
"Intermediate 4 Day Muscle Building Total Mass Workout!"
Vad tror ni om detta?
4 Day Maximum Mass Workout Split
Day 1 - Back and Biceps
Day 2 - Chest and Triceps
Day 3 - OFF
Day 4 - Quads, Hamstrings and Calves
Day 5 - Shoulders, Traps and Forearms
Day 6 - OFF
Day 7 - OFF
Day 1 - Back and Biceps:
Exercise Sets Reps
Deadlift 2 5
One Arm Dumbbell Row 3 8-12
Wide Grip Pull Up or Lat Pull Down 3 10-12
Barbell Row 3 8-12
Seated Cable Row or Machine Row 5 Minutes Burn
EZ Bar Preacher Curl 3 10-12
Concentration Curl 3 10-12
Seated Dumbbell Curl 5 Minutes Burn
(5 Minute Burn Periods. For each body part you will perform a 5 minute burn out period. These sets are brutal. Pick a weight that allows you to perform about 12-15 reps. Over a 5 minute period you perform as many reps as possible with that weight, starting and stopping sets as needed. Rest only long enough to catch your bearings and breathe, and then start knowing out more reps.
5 minute burn out periods are not about sets and reps. They are about finishing off an already fatigued muscle. Don’t obsess (or even count) over how many total sets you do. Instead, try to do as many reps as possible in 5 minutes using whatever rest periods you need to survive.)
Day 2 - Chest and Triceps:
Exercise Sets Reps
Bench Press 3 6-10
Incline Dumbbell Bench Press 3 8-12
Chest Dip 3 AMAP*
Cable Crossover or Pec Dec 3 12-15
Machine Press or Dumbbell Bench Press 5 Minutes Burn
EZ Bar Skullcrusher 3 8-12
Two Arm Seated Dumbbell Extension 3 8-12
Cable Tricep Extension 5 Minutes Burn
(*AMAP = As many as possible.)
Day 4 - Quads, Hamstrings and Calves:
Exercise Sets Reps
Squat 3 6-10
Leg Press 3 15-20
Hack Squat or Dumbbell Lunge 3 8-12
Leg Extension 5 Minutes Burn
Stiff Leg Deadlift 3 8-12
Leg Curl 5 Minutes Burn
Standing Calf Raise 3 10-15
Seated Calf Raise 5 Minutes Burn
Day 5 - Shoulders, Traps and Forearms:
Exercise Sets Reps
Seated Barbell Press 3 6-10
Seated Arnold Press 3 8-12
Dumbbell Lateral Raise 3 10-15
Hammer Strength Press or Smith Press 5 Minutes Burn
Upright Row 3 8-12
Barbell Shrug or Dumbbell Shrug 5 Minutes Burn
Seated Barbell Wrist Curl 3 12-15
Barbell Static Hold 5 Minutes Burn
Vet att mycket är individuellt och sådär, men vill bara höra era åsikter kring detta upplägget? Då jag har för mig att man inte får posta trådar från andra sidor så gjorde jag så här istället. Vad är era åsikter? Fördelar / nackdelar etc?
MVH