CouchPotato
2013-07-13, 19:04
Finns här nån som följer detta schema? Vad tycker ni om schemat?
3 eller 4 ggr/vecka
Upper/Lower Split: 4 Day Version
Monday: Upper Body A Workout
Tuesday: Lower Body A Workout
Wednesday: off
Thursday: Upper Body B Workout
Friday: Lower Body B Workout
Saturday: off
Sunday: off
The Muscle Building Workout Routine:
Upper Body A
Bench Press
3 sets of 6-8 reps.
Rows
3 sets of 6-8 reps.
Incline Dumbbell Press
3 sets of 8-10 reps.
Lat Pull-Downs
3 sets of 8-10 reps.
Lateral Raises
2 sets of 10-12 reps.
Triceps Press-Downs
2 sets of 10-12 reps.
Dumbbell Curls
2 sets of 10-12 reps.
Lower Body A
Romanian Deadlifts
3 sets of 6-8 reps.
Leg Press
3 sets of 10-12 reps.
Seated Leg Curls
3 sets of 8-10 reps.
Standing Calf Raises
4 sets of 6-8 reps.
Abs
x sets of 8-15 reps.
Upper Body B
Pull-Ups
3 sets of 6-8 reps.
Barbell Shoulder Press
3 sets of 6-8 reps.
Seated Cable Row
3 sets of 8-10 reps.
Dumbbell Bench Press
3 sets of 8-10 reps.
Dumbbell Flyes
2 sets of 10-12 reps.
Barbell Curls
2 sets of 10-12 reps.
Skull Crushers
2 sets of 10-12 reps.
Lower Body B
Squats
3 sets of 6-8 reps.
Split Squats
3 sets of 8-10 reps.
Laying Leg Curls
3 sets of 10-12 reps.
Seated Calf Raises
4 sets of 10-12 reps.
Abs
x sets of 8-15 reps.
3 eller 4 ggr/vecka
Upper/Lower Split: 4 Day Version
Monday: Upper Body A Workout
Tuesday: Lower Body A Workout
Wednesday: off
Thursday: Upper Body B Workout
Friday: Lower Body B Workout
Saturday: off
Sunday: off
The Muscle Building Workout Routine:
Upper Body A
Bench Press
3 sets of 6-8 reps.
Rows
3 sets of 6-8 reps.
Incline Dumbbell Press
3 sets of 8-10 reps.
Lat Pull-Downs
3 sets of 8-10 reps.
Lateral Raises
2 sets of 10-12 reps.
Triceps Press-Downs
2 sets of 10-12 reps.
Dumbbell Curls
2 sets of 10-12 reps.
Lower Body A
Romanian Deadlifts
3 sets of 6-8 reps.
Leg Press
3 sets of 10-12 reps.
Seated Leg Curls
3 sets of 8-10 reps.
Standing Calf Raises
4 sets of 6-8 reps.
Abs
x sets of 8-15 reps.
Upper Body B
Pull-Ups
3 sets of 6-8 reps.
Barbell Shoulder Press
3 sets of 6-8 reps.
Seated Cable Row
3 sets of 8-10 reps.
Dumbbell Bench Press
3 sets of 8-10 reps.
Dumbbell Flyes
2 sets of 10-12 reps.
Barbell Curls
2 sets of 10-12 reps.
Skull Crushers
2 sets of 10-12 reps.
Lower Body B
Squats
3 sets of 6-8 reps.
Split Squats
3 sets of 8-10 reps.
Laying Leg Curls
3 sets of 10-12 reps.
Seated Calf Raises
4 sets of 10-12 reps.
Abs
x sets of 8-15 reps.