190 kg הרמת מת

[godam]

חזק גבר! על איזה תוכנית אתה עובד עד עכשיו?

[Homie]

פורסם במקור על ידי godam

חזק גבר! על איזה תוכנית אתה עובד עד עכשיו?

amm i working 2-3 months in a strength program,
and 2-3 months high volume but still the basic is heavy,
for the last 6 weeks, and for 2 more i'm doing 5 times a week:

A1
deep box squat 4*4
good morning 4*7
hip extension 3*8
biceps curls W 3*10
high pully biceps curls 3*8

B1
bench press 3*3
dumbell bench presss incline 3*8
dumbbell shoulder press 3*8
upwards row W 3*8
triceps extension high pully 3*10

C1
pull ups 3*3 weighted
graviton pull ups 3*8
laying row dumbells 3*8
high pully pullover 3*8
dumbbell biceps curls 3*8
pole biceps curls 3*8

A2
dead lift 1*3
dead lift 1*1
front squat 3*8
legs flextion 3*10

B2
millitery press 3*4
bench press 3*8
dips 4*5
standing cross flys 3*8
shoulders flextion - extraction 3*12
dumbbell close grip bench press 3*7
dumbbell french press 3*7

C1
standing row 3*4
pull ups 3*8 BW
high pully pulldown wide grip 3*10
dumbbell pullover 3*8
reverse dumbbell flys 3*12
low pully bicpes curls 3*6
hammers 3*10

and in 2 weeks on the cut


Monday
squat 3*3
bench 3*3
pull ups 3*3
power clean 3*3

wednesday
deadlift 1*3
bent over row 3*3
millitary press 3*3

Friday
front squat 3*3
good morning 2*5
dips 3*3
upwards row 3*3
pull ups 3*max


Monday
squat 3*5
bench 3*5
pull ups 3*5
power clean 3*5

wednesday
deadlift 1*5
bent over row 3*5
millitary press 3*5

Friday
front squat 3*5
good morning 2*8
dips 3*5
upwards row 3*5
pull ups 3*max

the second week is on the same weights
so i'll try to bulk weight every second week
and in the days between i'll do aerobic
with like a cross fit method