Albin J
2014-02-05, 15:37
Hej!
Jag har nyss gjort ett träningsschema för 6 dagar i veckan och då tränar jag samma muskel 2 gånger (i veckan).
Men nu fick jag en fundering, borde jag göra samma övningar två gånger i veckan eller ha olika övningar för samma muskel?
Syftet med träningen är att bygga så stora muskler som möjligt.
Tex. Dag 1: BB Curl
Dag 4: Incline BB Curl
Tack på förhand! :)
Schemat:
Day 1 – Back, Biceps & Shoulders
Warm Up:
Jog in Place 10 sec – Circeles 10 sec each direction – Push Ups 5 reps – Jog in Place 10 sec -
Push Ups 5 reps – Rolling Shoulders 5 reps backwards & 5 reps forwards - Get Loose 5 sec.
Superset 1:
BB Bent Over Rows 5 sets – 15, 12, 8, 8, max
BB Curls 5 sets – 15, 12, 8, 8, max
DB Seated Arnold Press 5 sets – 15, 12, 8, 8, max
Superset 2:
One Arm Rows 5 sets – 15, 12, 8, 8, max
Seated Concentration Curls 5 sets – 15, 12, 8, 8, max
DB Front Raises 5 sets – 15, 12, 8, 8, max
Superset 3:
Wide Pull Ups 5 sets – 15, 12, 8, 8, max
Hammer Curls 5 sets – 15, 12, 8, 8, max
DB Side Lateral Raise 5 sets – 15, 12, 8, 8, max
Underhand BB Military Press 5 sets – 15, 12, 8, 8, max
Abs:
Crunches 4 sets – 30 sec
Day 2 – Quads, hamstrings & Claves
Warm Up:
Jog in Place 10 sec – Jumping Jacks 10 reps – Squats 10 reps – Hamstring Stretch 5 sec – Forward Lunge Stretch 5 sec per leg – Jog in Place 10 sec – Squats 10 reps – Jumping Jacks 10 reps.
Superset 1:
DB Squats 5 sets – 15, 12, 8, 8, max
DB Stiff Leg Deadlifts 5 sets – 15, 12, 8, 8 max
Superset 2:
DB Front Back Lunges (one leg at a time) 5 sets – 15, 12, 8, 8, max
DB Sumo Squats 5 sets – 15, 12, 8, 8, max
DB One Legged Toe Touches 5 sets – 15, 12, 8, 8, max
Normalset:
DB One Legged Calf Raises 5 sets – 15, 12, 8, 8, max
Three Position Calf Raises 3 sets – 30, 30, 30
Abs:
Reverse Crunches 4 sets – 30 sec
Day 3 – Chest & Triceps
Warm Up:
Jog in Place 10 sec – Circles 10 sec each direction – Push Ups 5 reps – Jog in Place 10 sec – Push Ups 5 reps – Get loose 10 sec.
Superset 1:
DB Flat Bench Press 5 sets – 15, 12, 8, 8, max
Overhead BB Triceps EXT 5 sets – 15, 12, 8, 8, max
Superset 2:
DB Incline Bench Press 5 sets – 15, 12, 8, 8, max
Close-Grip Bench Press 5 sets – 15, 12, 8, 8, max
Superset 3:
DB Incline Flyes 5 sets – 15, 12, 8, 8, max
One Arm Overhead Tricep EXT 5 sets – 15, 12, 8, 8, max
Abs:
Side Leg Raises 4 sets – 30 sec
Day 4 – Back, Biceps & Shoulders
Warm Up:
Jog in Place 10 sec – Circeles 10 sec each direction – Push Ups 5 reps – Jog in Place 10 sec -
Push Ups 5 reps – Rolling Shoulders 5 reps backwards & 5 reps forwards - Get Loose 5 sec.
Superset 1:
Deadlifts 5 sets – 15, 12, 8, 8, max
Seated Alternating DB Curls 5 sets – 15, 12, 8, 8, max
Standing DB Military Press 5 sets – 15, 12, 8, 8, max
Superset 2:
T-bar Rows 5 sets – 15, 12, 8, 8, max
DB Incline Curls 5 sets – 15, 12, 8, 8, max
Half DB Side Lateral Raises 5 sets – 15, 12, 8, 8, max
Superset 3:
Chins-up 5 sets – 15, 12, 8, 8, max
Close-grip BB Curls 5 sets – 15, 12, 8, 8, max
Upright Rows 5 sets – 15, 12, 8, 8, max
Sun Gods 5 sets – 15, 12, 8, 8, max
Abs:
Crunches 4 sets – 30 sec
Day 5 – Quads, hamstrings & Claves
Warm Up:
Jog in Place 10 sec – Jumping Jacks 10 reps – Squats 10 reps – Hamstring Stretch 5 sec – Forward Lunge Stretch 5 sec per leg – Jog in Place 10 sec – Squats 10 reps – Jumping Jacks 10 reps.
Superset 1:
DB Crab Walks 5 sets – 15, 12, 8, 8, max
DB Stiff Leg Deadlifts 5 sets – 15, 12, 8, 8, max
Superset 2:
Barbell Jumping Lunges 5 sets – 15, 12, 8, 8, max
One Legged Hip Thrust 5 sets – 15, 12, 8, 8, max
Double Pump Jumping Squats 5 sets – 15, 12, 8, 8, max
Superset 3:
DB Calf Raises 5 sets – 15, 12, 8, 8, max
DB Seated Calf Raises 5 sets – 15, 12, 8, 8, max
Abs:
Reverse Crunches 4 sets – 30 sec
Day 6 – Chest & Triceps
Warm Up:
Jog in Place 10 sec – Circles 10 sec each direction – Push Ups 5 reps – Jog in Place 10 sec – Push Ups 5 reps – Get loose 10 sec.
Superset 1:
BB Incline Bench Press 5 sets – 15, 12, 8, 8, max
Overhead Tricep EXT 5 sets – 15, 12, 8, 8, max
Superset 2:
BB Flat Bench Press 5 sets – 15, 12, 8, 8, max
BB Skullcrushers 5 sets – 15, 12, 8, 8, max
Superset 3:
DB Flat Flyes 5 sets – 15, 12, 8, 8, max
Dips 5 sets – 15, 12, 8, 8, max
Abs:
Side Leg Raises 4 sets – 30 sec
Jag har nyss gjort ett träningsschema för 6 dagar i veckan och då tränar jag samma muskel 2 gånger (i veckan).
Men nu fick jag en fundering, borde jag göra samma övningar två gånger i veckan eller ha olika övningar för samma muskel?
Syftet med träningen är att bygga så stora muskler som möjligt.
Tex. Dag 1: BB Curl
Dag 4: Incline BB Curl
Tack på förhand! :)
Schemat:
Day 1 – Back, Biceps & Shoulders
Warm Up:
Jog in Place 10 sec – Circeles 10 sec each direction – Push Ups 5 reps – Jog in Place 10 sec -
Push Ups 5 reps – Rolling Shoulders 5 reps backwards & 5 reps forwards - Get Loose 5 sec.
Superset 1:
BB Bent Over Rows 5 sets – 15, 12, 8, 8, max
BB Curls 5 sets – 15, 12, 8, 8, max
DB Seated Arnold Press 5 sets – 15, 12, 8, 8, max
Superset 2:
One Arm Rows 5 sets – 15, 12, 8, 8, max
Seated Concentration Curls 5 sets – 15, 12, 8, 8, max
DB Front Raises 5 sets – 15, 12, 8, 8, max
Superset 3:
Wide Pull Ups 5 sets – 15, 12, 8, 8, max
Hammer Curls 5 sets – 15, 12, 8, 8, max
DB Side Lateral Raise 5 sets – 15, 12, 8, 8, max
Underhand BB Military Press 5 sets – 15, 12, 8, 8, max
Abs:
Crunches 4 sets – 30 sec
Day 2 – Quads, hamstrings & Claves
Warm Up:
Jog in Place 10 sec – Jumping Jacks 10 reps – Squats 10 reps – Hamstring Stretch 5 sec – Forward Lunge Stretch 5 sec per leg – Jog in Place 10 sec – Squats 10 reps – Jumping Jacks 10 reps.
Superset 1:
DB Squats 5 sets – 15, 12, 8, 8, max
DB Stiff Leg Deadlifts 5 sets – 15, 12, 8, 8 max
Superset 2:
DB Front Back Lunges (one leg at a time) 5 sets – 15, 12, 8, 8, max
DB Sumo Squats 5 sets – 15, 12, 8, 8, max
DB One Legged Toe Touches 5 sets – 15, 12, 8, 8, max
Normalset:
DB One Legged Calf Raises 5 sets – 15, 12, 8, 8, max
Three Position Calf Raises 3 sets – 30, 30, 30
Abs:
Reverse Crunches 4 sets – 30 sec
Day 3 – Chest & Triceps
Warm Up:
Jog in Place 10 sec – Circles 10 sec each direction – Push Ups 5 reps – Jog in Place 10 sec – Push Ups 5 reps – Get loose 10 sec.
Superset 1:
DB Flat Bench Press 5 sets – 15, 12, 8, 8, max
Overhead BB Triceps EXT 5 sets – 15, 12, 8, 8, max
Superset 2:
DB Incline Bench Press 5 sets – 15, 12, 8, 8, max
Close-Grip Bench Press 5 sets – 15, 12, 8, 8, max
Superset 3:
DB Incline Flyes 5 sets – 15, 12, 8, 8, max
One Arm Overhead Tricep EXT 5 sets – 15, 12, 8, 8, max
Abs:
Side Leg Raises 4 sets – 30 sec
Day 4 – Back, Biceps & Shoulders
Warm Up:
Jog in Place 10 sec – Circeles 10 sec each direction – Push Ups 5 reps – Jog in Place 10 sec -
Push Ups 5 reps – Rolling Shoulders 5 reps backwards & 5 reps forwards - Get Loose 5 sec.
Superset 1:
Deadlifts 5 sets – 15, 12, 8, 8, max
Seated Alternating DB Curls 5 sets – 15, 12, 8, 8, max
Standing DB Military Press 5 sets – 15, 12, 8, 8, max
Superset 2:
T-bar Rows 5 sets – 15, 12, 8, 8, max
DB Incline Curls 5 sets – 15, 12, 8, 8, max
Half DB Side Lateral Raises 5 sets – 15, 12, 8, 8, max
Superset 3:
Chins-up 5 sets – 15, 12, 8, 8, max
Close-grip BB Curls 5 sets – 15, 12, 8, 8, max
Upright Rows 5 sets – 15, 12, 8, 8, max
Sun Gods 5 sets – 15, 12, 8, 8, max
Abs:
Crunches 4 sets – 30 sec
Day 5 – Quads, hamstrings & Claves
Warm Up:
Jog in Place 10 sec – Jumping Jacks 10 reps – Squats 10 reps – Hamstring Stretch 5 sec – Forward Lunge Stretch 5 sec per leg – Jog in Place 10 sec – Squats 10 reps – Jumping Jacks 10 reps.
Superset 1:
DB Crab Walks 5 sets – 15, 12, 8, 8, max
DB Stiff Leg Deadlifts 5 sets – 15, 12, 8, 8, max
Superset 2:
Barbell Jumping Lunges 5 sets – 15, 12, 8, 8, max
One Legged Hip Thrust 5 sets – 15, 12, 8, 8, max
Double Pump Jumping Squats 5 sets – 15, 12, 8, 8, max
Superset 3:
DB Calf Raises 5 sets – 15, 12, 8, 8, max
DB Seated Calf Raises 5 sets – 15, 12, 8, 8, max
Abs:
Reverse Crunches 4 sets – 30 sec
Day 6 – Chest & Triceps
Warm Up:
Jog in Place 10 sec – Circles 10 sec each direction – Push Ups 5 reps – Jog in Place 10 sec – Push Ups 5 reps – Get loose 10 sec.
Superset 1:
BB Incline Bench Press 5 sets – 15, 12, 8, 8, max
Overhead Tricep EXT 5 sets – 15, 12, 8, 8, max
Superset 2:
BB Flat Bench Press 5 sets – 15, 12, 8, 8, max
BB Skullcrushers 5 sets – 15, 12, 8, 8, max
Superset 3:
DB Flat Flyes 5 sets – 15, 12, 8, 8, max
Dips 5 sets – 15, 12, 8, 8, max
Abs:
Side Leg Raises 4 sets – 30 sec