דור דהאן :)
17-08-08, 00:33
תוכנית אימון:
ABC 3-4 פעמים בשבוע
שבועיים מסה שבוע כוח וכך הלאה..
A1 = מסה
A2 = כוח
AXBXCXAXBXC
A
Chest+Biceps+ABS
B
Legs+Shoulders+Calves+Traps
C
Back+Triceps+Forearm
A1:
Chest:
Barbell Bench Press - 4x6-8
Incline Dumbbell Press - 4x8-10
Dumbbell Flyes - 4x10-12
Cable Crossover - 4x8-10
Biceps:
Dumbbell Alternate Bicep Curl - 4x10
Close-Grip EZ Bar Curl - 4x8
Hammer Curl - 4x12
ABS
Ab Crunch Machine - 4x10-12
B1
Legs:
Barbell Full Squat - 4x6-8
Dumbbell Rear Lunge - 3x8-10
Leg Press - 3x10-12
Lying Leg Curls - 3x10-12
Leg Extensions - 3x8
Shoulders:
Dumbbell Shoulder Press - 4x6-8
Side Lateral Raise - 4x10-12
Reverse Flyes - 4x8-10
Traps:
Dumbbell Shrug - 4x12
Upright Row - 4x10
Calves:
Calf Press On The Leg Press Machine - 4x12
Standing Barbell Calf Raise - 4x12
C1
Back:
Pullups - 2x6-12
Stiff-Legged Barbell Deadlift - 4x6-8
Bent Over Barbell Row - 4x8
V-Bar Pulldown - 3x8-12
Wide-Grip Lat Pulldown - 3x8-12
Triceps:
Dips - Triceps Version - 3x8-12
Dumbbell One Arm Triceps Extension - 3x10
Reverse Grip Tricep Pushdown - 3x8
Seated Triceps Press - 3x10
Forearm
Palms-Up Barbell Wrist Curl Over A Bench - 4x12
A2
Chest:
Barbell Bench Press - 4X2-6
Incline Dumbbell Press - 4x6
Dumbbell Flyes - 4x6
Cable Crossover - 4x6
Biceps:
Dumbbell Alternate Bicep Curl - 4x6
Close-Grip EZ Bar Curl - 4x8
Hammer Curl - 4x6
ABS
Ab Crunch Machine - 4x6
B2
Legs:
Barbell Full Squat - 4X2-6
Dumbbell Rear Lunge - 3X6
Leg Press - 3x6
Lying Leg Curls - 3x6
Leg Extensions - 3x6
Shoulders:
Dumbbell Shoulder Press - 4x2-6
Side Lateral Raise - 4x6
Reverse Flyes - 4x6
Traps:
Dumbbell Shrug - 4x6
Upright Row - 4x6
Calves:
Calf Press On The Leg Press Machine - 4x6
Standing Barbell Calf Raise - 4x6
C2
Back:
Pullups - 2x6-12
Stiff-Legged Barbell Deadlift - 4x2-6
Bent Over Barbell Row - 4x2-6
V-Bar Pulldown - 3x6
Wide-Grip Lat Pulldown - 3x6
Triceps:
Dips - Triceps Version - 3x6
Dumbbell One Arm Triceps Extension - 3x6
Reverse Grip Tricep Pushdown - 3x6
Seated Triceps Press - 3x6
Forearm
Palms-Up Barbell Wrist Curl Over A Bench - 4x6
ABC 3-4 פעמים בשבוע
שבועיים מסה שבוע כוח וכך הלאה..
A1 = מסה
A2 = כוח
AXBXCXAXBXC
A
Chest+Biceps+ABS
B
Legs+Shoulders+Calves+Traps
C
Back+Triceps+Forearm
A1:
Chest:
Barbell Bench Press - 4x6-8
Incline Dumbbell Press - 4x8-10
Dumbbell Flyes - 4x10-12
Cable Crossover - 4x8-10
Biceps:
Dumbbell Alternate Bicep Curl - 4x10
Close-Grip EZ Bar Curl - 4x8
Hammer Curl - 4x12
ABS
Ab Crunch Machine - 4x10-12
B1
Legs:
Barbell Full Squat - 4x6-8
Dumbbell Rear Lunge - 3x8-10
Leg Press - 3x10-12
Lying Leg Curls - 3x10-12
Leg Extensions - 3x8
Shoulders:
Dumbbell Shoulder Press - 4x6-8
Side Lateral Raise - 4x10-12
Reverse Flyes - 4x8-10
Traps:
Dumbbell Shrug - 4x12
Upright Row - 4x10
Calves:
Calf Press On The Leg Press Machine - 4x12
Standing Barbell Calf Raise - 4x12
C1
Back:
Pullups - 2x6-12
Stiff-Legged Barbell Deadlift - 4x6-8
Bent Over Barbell Row - 4x8
V-Bar Pulldown - 3x8-12
Wide-Grip Lat Pulldown - 3x8-12
Triceps:
Dips - Triceps Version - 3x8-12
Dumbbell One Arm Triceps Extension - 3x10
Reverse Grip Tricep Pushdown - 3x8
Seated Triceps Press - 3x10
Forearm
Palms-Up Barbell Wrist Curl Over A Bench - 4x12
A2
Chest:
Barbell Bench Press - 4X2-6
Incline Dumbbell Press - 4x6
Dumbbell Flyes - 4x6
Cable Crossover - 4x6
Biceps:
Dumbbell Alternate Bicep Curl - 4x6
Close-Grip EZ Bar Curl - 4x8
Hammer Curl - 4x6
ABS
Ab Crunch Machine - 4x6
B2
Legs:
Barbell Full Squat - 4X2-6
Dumbbell Rear Lunge - 3X6
Leg Press - 3x6
Lying Leg Curls - 3x6
Leg Extensions - 3x6
Shoulders:
Dumbbell Shoulder Press - 4x2-6
Side Lateral Raise - 4x6
Reverse Flyes - 4x6
Traps:
Dumbbell Shrug - 4x6
Upright Row - 4x6
Calves:
Calf Press On The Leg Press Machine - 4x6
Standing Barbell Calf Raise - 4x6
C2
Back:
Pullups - 2x6-12
Stiff-Legged Barbell Deadlift - 4x2-6
Bent Over Barbell Row - 4x2-6
V-Bar Pulldown - 3x6
Wide-Grip Lat Pulldown - 3x6
Triceps:
Dips - Triceps Version - 3x6
Dumbbell One Arm Triceps Extension - 3x6
Reverse Grip Tricep Pushdown - 3x6
Seated Triceps Press - 3x6
Forearm
Palms-Up Barbell Wrist Curl Over A Bench - 4x6