6 dagen trainingschema

Author
Djith
Heavy Weight
2016/05/01 18:41:26 (permalink)
0

6 dagen trainingschema

Ben tijdje uit roulatie geweest en terug in de sportschool gesukkeld :p
 
Zal dit schema volgen.. precies wat ik nodig heb.
Dit schema focust op schouders, rug en bovenkant borst... hetgeen bij de meeste onderontwikkeld is.
 
Nu een weekje bezig en ik voel het wel lekker branden.



Phase 1: Bulking Day 1: Upper Chest/ Shoulders, Triceps, Abs3 sets x 10 reps Inclined Dumbbell Press2 sets x 10 reps Military Press2 sets x 12 reps Arnold Press2 sets x 12 reps dumbbell flys (make sure your arms are bent slightly)2 sets x 12 reps bent over dumbbell flys (these will work your rear delts; bend over as much as possible so you stress the rear of your shoulder as much as you can)2 sets x 8 reps skull crushersDay 2: Back/Traps/Biceps3 sets x 12 reps Pullups3 sets x 10 reps seated rows3 sets x 10 reps upright rows2 sets x 15 reps dumbbell shrugs3 sets x 10 reps preacher curlsDay 3: Cardio30 minutes running at moderate paceDay 4: Shoulders/ Upper Chest2 sets x 10 reps Military Press2 sets x 12 reps Arnold Press2 sets x 12 reps dumbbell flys (make sure your arms are bent slightly)2 sets x 12 reps bent over dumbbell flys (these will work your rear delts; bend over as much as possible so you stress the rear of your shoulder as much as you can)3 sets x 10 reps Inclined Dumbbell PressDay 5: Back/Cardio3 sets x 12 reps Pullups3 sets x 10 reps seated rows3 sets x 10 reps upright rows2 sets x 15 reps dumbbell shrugs30 minutes running at moderate paceDay 6: Cardio (note if you want the weekend off do this cardio on day 2)30 minutes running at moderate pace. Day 7: Rest
Phase 2: Cutting (“hardening”) Day 1: Shoulders/Upper Chest2 sets x 6 reps Military Press2 sets x 8 reps Arnold Press2 sets x 8 reps dumbbell flys (make sure your arms are bent slightly)2 sets x 10 reps bent over dumbbell flys (these will work your rear delts; bend over as much as possible so you stress the rear of your shoulder as much as you can)3 sets x 10 reps Inclined Dumbbell PressDay 2: Part 1erform these exercises in succession, then rest for 30 seconds. Repeat this until you can’t anymore. Note that I say ½ max for each exercise. This means that before you start this phase you need to find out the maximum number of each exercise you can do, and then do half as many in this routine. Eventually you will need to increase the amount because your endurance will improve. ½ max Pushups½ max Pull ups½ max Sit ups½ max Triangular pushups30 seconds restPart 2:20 Minutes of intervals. Do the cycle of sprint and rest for 20 minutes. Make sure to warm up and warm down for at least 5 minutes. 30 seconds sprint (run as fast as you can for 30 seconds)1 minute restDay 3art 1:30 minutes running at a moderate pace.Part 2:20 Minutes of intervals. Do the cycle of sprint and rest for 20 minutes. Make sure to warm up and warm down for at least 5 minutes. 30 seconds sprint (run as fast as you can for 30 seconds)1 minute restDay 4: Back/Traps/Biceps3 sets x 12 reps Pullups3 sets x 10 reps seated rows3 sets x 10 reps upright rows2 sets x 15 reps dumbbell shrugs3 sets x 10 reps preacher curlsDay 5: Cardio1 hour of running at a moderate paceDay 6: Perform the same workout as Day 2. Don’t do the sprints if you feel very worn out.Day 7: RestNote for this workout if you start to feel burned out cut out Day 4 or Day 5 until you feel better.
 
#1

0 Replies Related Threads

    Jump to:
    © 2017 APG vNext Commercial Version 5.0