itaiprz1
14-06-09, 21:44
Sunday: Upper Power
-5x5 or 3x5 for all lifts(5x5 on bulk cause recovery is better, 3x5 on cut)
-Barbell Bench Press
-Barbell Rows
-Military Press
-Barbell Shrugs
Monday: Lower Power
-5x5 or 3x5 for all lifts(5x5 on bulk cause recovery is better, 3x5 on cut)
-Squat (ATG)
-Stiff Leg Deadlift, Or Romanian DL
-6-8 sets of Standing Calf, little higher reps, i like to do 6-8 on heavy days
Tues: Off (I usually do some cardio)
Wednesday: Hypertrophy Chest/Arms
(For hypertrophy days i never go to failure, always stop about 2 reps before failure)
-DB Incline Bech 3x8-12
-Barbell Close Grip Bench 3x8-12
-DB Flat Bench 2x8-12
-Preacher Curls 3x8-12 super setted with
-Standing French Press 3x8-12
-Push Downs 3x8-12 super setted with
-DB Hammer Curls
-Cable Crossovers 3x8-12
-Machine Curl 3x8-12 supersetted with
-Machine Dips 3x8-12
Thursday: Hypertrophy Shoulders/Back/Traps
(For hypertrophy days i never go to failure, always stop about 2 reps before failure)
-DB Shoulder Press 3x8-12 super setted with
-DB Front Raise 3x8-12
-DB One Arm Row 3x8-12 super setted with
-DB Arnold Press 3x8-12
-Lat Pull Down (Wide Grip) 2x8-12 super setted with
-DB Shrugs 2x10-15
-Lat Pull Down (Close grip, palms facing in) 2x8-12 super setted with
-DB Upright Row 2x10-15
-T Bar Row 2x8-12 (Usually to tired/dead to do this last exercise, but some times i do it)
Friday: Hypertrophy Legs/Calves
(For hypertrophy days i never go to failure, always stop about 2 reps before failure)
-Hack Squat 5x8-12 super setted with
-Standing Calf 5x10-15
-Leg Extensions 5x10-15 supper setted with
-Sitting Leg Curls 5x10-15 supper setted with
-Sitting Calf Raise 4x8-12
Saturday: Off (cardio if you want)
בעיקרון זאת התוכנית ואני מרגיש ממש טוב איתה , בינתיים בבנץ פרס שברתי את השיא שלי שלא הגעתי לשיא שלי בשנה האחרונה, אני שבועיים איתה,
בינתיים היא עובדת ובדיוק שימתי את הלימודים אז יש לי זמן להיתאמן.
משקל אני לא יודע אני ימדוד בסוף השבוע,
משקלים אני ישים יותר מאוחר
-5x5 or 3x5 for all lifts(5x5 on bulk cause recovery is better, 3x5 on cut)
-Barbell Bench Press
-Barbell Rows
-Military Press
-Barbell Shrugs
Monday: Lower Power
-5x5 or 3x5 for all lifts(5x5 on bulk cause recovery is better, 3x5 on cut)
-Squat (ATG)
-Stiff Leg Deadlift, Or Romanian DL
-6-8 sets of Standing Calf, little higher reps, i like to do 6-8 on heavy days
Tues: Off (I usually do some cardio)
Wednesday: Hypertrophy Chest/Arms
(For hypertrophy days i never go to failure, always stop about 2 reps before failure)
-DB Incline Bech 3x8-12
-Barbell Close Grip Bench 3x8-12
-DB Flat Bench 2x8-12
-Preacher Curls 3x8-12 super setted with
-Standing French Press 3x8-12
-Push Downs 3x8-12 super setted with
-DB Hammer Curls
-Cable Crossovers 3x8-12
-Machine Curl 3x8-12 supersetted with
-Machine Dips 3x8-12
Thursday: Hypertrophy Shoulders/Back/Traps
(For hypertrophy days i never go to failure, always stop about 2 reps before failure)
-DB Shoulder Press 3x8-12 super setted with
-DB Front Raise 3x8-12
-DB One Arm Row 3x8-12 super setted with
-DB Arnold Press 3x8-12
-Lat Pull Down (Wide Grip) 2x8-12 super setted with
-DB Shrugs 2x10-15
-Lat Pull Down (Close grip, palms facing in) 2x8-12 super setted with
-DB Upright Row 2x10-15
-T Bar Row 2x8-12 (Usually to tired/dead to do this last exercise, but some times i do it)
Friday: Hypertrophy Legs/Calves
(For hypertrophy days i never go to failure, always stop about 2 reps before failure)
-Hack Squat 5x8-12 super setted with
-Standing Calf 5x10-15
-Leg Extensions 5x10-15 supper setted with
-Sitting Leg Curls 5x10-15 supper setted with
-Sitting Calf Raise 4x8-12
Saturday: Off (cardio if you want)
בעיקרון זאת התוכנית ואני מרגיש ממש טוב איתה , בינתיים בבנץ פרס שברתי את השיא שלי שלא הגעתי לשיא שלי בשנה האחרונה, אני שבועיים איתה,
בינתיים היא עובדת ובדיוק שימתי את הלימודים אז יש לי זמן להיתאמן.
משקל אני לא יודע אני ימדוד בסוף השבוע,
משקלים אני ישים יותר מאוחר