AntonHA
2016-01-12, 16:16
Hittade detta och det är lite nya övningar för mig som verkar kunna göra träningen annorlunda. Programmet rekommenderas om man inte kan ta ett visst antal pounds i de tre stora, i marken ligger jag under, med en hel del.
Jag citerar programet:
HomeFitnessBest BodiesThe Alpha Destiny Novice Program
The Alpha Destiny Novice Program Alexander Leonidas April 17, 2015 Best Bodies, Best Of OutAlpha, Fitness 269 Comments
405 squat
This is a novice program designed for first year lifters. If you cannot bench 225×5, squat 315×5, and deadlift 405×5, then you are a novice lifter. NO QUESTIONS ASKED! I don’t care if you’ve been training for 1, 2, 3, 4, or even 5 years. If you don’t have these numbers, you don’t have a foundation, and following a program that is more advanced than this is only going to hinder results. So leave your ego out the door, and prepare to make the best gains of your entire life. The good news is that it will only take you 6-12 months at the absolute max.
Workout A
Box Squat 3/5×4-6
Floor Press 3/5×4-6
Pendlay Row 3/5×4-6
Overhead Barbell Extension 3×6-10
Barbell/Dumbbell Preacher Curl 3×6-10
Stiff-Legged Deadlift/Good Morning 2-3×6-10
Weighted Plank 3×30-60s
Workout B
Box Squat 3/5×4-6
Paused Overhead Press 3/5×4-6
Trap-Bar Deadlift 2×4-6
Close-Grip Bench Press 3×6-8
Weighted Chin-up 3×3-5
Weighted Plank 3×30-60s
The Alpha Destiny Novice Program Q&A
How often do I follow this program?
You train Monday, Wednesday, and Friday. You take weekends off.
Each time you train, you alternate between the two workouts. So for week 1 you would do A,B,A, and week 2 would be B,A,B. This process would continue forever
Vad tycker ni?
Jag citerar programet:
HomeFitnessBest BodiesThe Alpha Destiny Novice Program
The Alpha Destiny Novice Program Alexander Leonidas April 17, 2015 Best Bodies, Best Of OutAlpha, Fitness 269 Comments
405 squat
This is a novice program designed for first year lifters. If you cannot bench 225×5, squat 315×5, and deadlift 405×5, then you are a novice lifter. NO QUESTIONS ASKED! I don’t care if you’ve been training for 1, 2, 3, 4, or even 5 years. If you don’t have these numbers, you don’t have a foundation, and following a program that is more advanced than this is only going to hinder results. So leave your ego out the door, and prepare to make the best gains of your entire life. The good news is that it will only take you 6-12 months at the absolute max.
Workout A
Box Squat 3/5×4-6
Floor Press 3/5×4-6
Pendlay Row 3/5×4-6
Overhead Barbell Extension 3×6-10
Barbell/Dumbbell Preacher Curl 3×6-10
Stiff-Legged Deadlift/Good Morning 2-3×6-10
Weighted Plank 3×30-60s
Workout B
Box Squat 3/5×4-6
Paused Overhead Press 3/5×4-6
Trap-Bar Deadlift 2×4-6
Close-Grip Bench Press 3×6-8
Weighted Chin-up 3×3-5
Weighted Plank 3×30-60s
The Alpha Destiny Novice Program Q&A
How often do I follow this program?
You train Monday, Wednesday, and Friday. You take weekends off.
Each time you train, you alternate between the two workouts. So for week 1 you would do A,B,A, and week 2 would be B,A,B. This process would continue forever
Vad tycker ni?