ReXi
2013-10-03, 18:39
Någon som har testat köra PHAT och vad tyckte ni om det?
TUNGT ÖVERKROPP
Stångrodd
3 set 3-5 reps
Chins
2 set 6-10 reps
Rack chins
2 set 6- reps
Liggande hantelpress
3 set 3-5 reps
Dips
2 set 6-10 reps
Sittande hantelpress
3 set 6-10 reps
Stående stångcurls
3 set 6-10 reps
skull chrusers
3 6-10 set
TUNGT UNDERKROPP
Knäböj
3 set 3-5 reps
Hack squats
2 set 6-10 reps
Benspark
2 set 6-10 reps
Raka marklyft
3 set 5-8 reps
Liggande lårcurls
2 set 6-10 reps
Stående vadpress
3 set 6-10 reps
Sittande vadpress
2 set 6-10 reps
VILA
RYGG, AXLAR
Stångrodd
6 sets of 3 reps with 65-70% of normal 3-5 rep max
Rack chins
3 set of 8-12 reps
Sittande kabelrodd
3 set 8-12 reps
Hantelrodd
2 set of 12-15 reps
Smala latsdrag
2 set of 15-20 reps
Sittande hantelpress
3 set of 8-12 reps
Upright rows
2 set of 12-15 reps
Hantellyft åt sidan
3 set of 12-20 reps
LÄTT UNDERKROPP
Knäböj
6 sets of 3 reps with 65-70% of normal 3-5 rep max
Hack squats
3 set of 8-12 reps
Benpress
2 set of 12-15 reps
Benspark
3 set of 15-20 reps
Romanian marklyft
3 set of 8-12 reps
Liggande curls
2 set of 12-15 reps
Sittande leg curls
2 set of 15-20 reps
Donkey calf raises
4 sets of 10-15 reps
Sittande vadpress
3 set of 15-20 reps
BRÖST, ARMAR
Liggande hantelpress
6 set of 3 reps with 65-70% of normal 3-5 rep max
Incline hantelpress
3 set of 8-12 reps
Hammer strength bröstpress
3 set of 12-15 reps
Incline kabelflyes
2 set of 15-20 reps
Preacher curls
3 set of 8-12 reps
Hantel concentration curls
2 set of 12-15 reps
Spider curls
2 set of 15-20 reps
Sittande tricep extension
3 set of 8-12 reps
Pushdowns med rep
2 set of 12-15 reps
Kabel kickbacks
2 set of 15-20 reps
VILA
TUNGT ÖVERKROPP
Stångrodd
3 set 3-5 reps
Chins
2 set 6-10 reps
Rack chins
2 set 6- reps
Liggande hantelpress
3 set 3-5 reps
Dips
2 set 6-10 reps
Sittande hantelpress
3 set 6-10 reps
Stående stångcurls
3 set 6-10 reps
skull chrusers
3 6-10 set
TUNGT UNDERKROPP
Knäböj
3 set 3-5 reps
Hack squats
2 set 6-10 reps
Benspark
2 set 6-10 reps
Raka marklyft
3 set 5-8 reps
Liggande lårcurls
2 set 6-10 reps
Stående vadpress
3 set 6-10 reps
Sittande vadpress
2 set 6-10 reps
VILA
RYGG, AXLAR
Stångrodd
6 sets of 3 reps with 65-70% of normal 3-5 rep max
Rack chins
3 set of 8-12 reps
Sittande kabelrodd
3 set 8-12 reps
Hantelrodd
2 set of 12-15 reps
Smala latsdrag
2 set of 15-20 reps
Sittande hantelpress
3 set of 8-12 reps
Upright rows
2 set of 12-15 reps
Hantellyft åt sidan
3 set of 12-20 reps
LÄTT UNDERKROPP
Knäböj
6 sets of 3 reps with 65-70% of normal 3-5 rep max
Hack squats
3 set of 8-12 reps
Benpress
2 set of 12-15 reps
Benspark
3 set of 15-20 reps
Romanian marklyft
3 set of 8-12 reps
Liggande curls
2 set of 12-15 reps
Sittande leg curls
2 set of 15-20 reps
Donkey calf raises
4 sets of 10-15 reps
Sittande vadpress
3 set of 15-20 reps
BRÖST, ARMAR
Liggande hantelpress
6 set of 3 reps with 65-70% of normal 3-5 rep max
Incline hantelpress
3 set of 8-12 reps
Hammer strength bröstpress
3 set of 12-15 reps
Incline kabelflyes
2 set of 15-20 reps
Preacher curls
3 set of 8-12 reps
Hantel concentration curls
2 set of 12-15 reps
Spider curls
2 set of 15-20 reps
Sittande tricep extension
3 set of 8-12 reps
Pushdowns med rep
2 set of 12-15 reps
Kabel kickbacks
2 set of 15-20 reps
VILA