מאיפה הכי טובה לקחת תוכניות אימון?

[sason]

יש לך תוכניות באתר.. וכל מקרה ראיתי כמה פוסטים של גיימר והוא נראה מבין.. דבר איתו שיארגן לך תוכנית..
האהא ותוריד אותו במחיר.. ל49.99 ויש לך עיסקה .. בהצלחה

[avlier]

אמרתי לך תשלם לי 180$ אני בונה לך לך תוכנית אימונים
של 10 סוגי תוכניות

שבוע סוג אימון ש שבוע סוג אימון 2 שבוע סוג אימון 3 משהו מקצועי

D:

[shahar-king]

לבנות גם אני יכול ולדעתי יותר טוב מהרוב פה

[avlier]

פורסם במקור על ידי shahar-king

לבנות גם אני יכול ולדעתי יותר טוב מהרוב פה

אז תבנא לי תוכנית אחי

[SiX PACK]

קח -

This plan is 3 days on, one day off, 2 days on, one day off etc. This enables one’s body, particularly one’s joints and tendons in your upper body, to get proper rest and hopefully therefore avoid injury. Legs are to be worked about twice a week, but as is the case with other muscle groups, they are to be broken up (between “quad” day and “ham” day as detailed below). It is a 10 week lifting program, followed by a one week break from weights. This break should also limit injuries. Part of this 10 week cycle should include 3 phases of lifting. There should be a lighter phase with high reps, and medium-heavy phase with medium reps and a heavy phase with low reps and longer rest periods. Most of these weeks, about 7 should be the standard medium-heavy weight with medium reps.


On legs, it’s good to keep your reps high (12 to 20). You don’t want to put a ton of weight when doing squats as that’s not great for your spine. So just do higher reps, and go slow on the way down and a drop past parallel and that should do the trick.


This 3 day on, one day off plan is the maximum number of days you should train. Don’t lift if you are sore from a previous workout. Throw in an off day when you need it. This plan also avoids doing upper body two days in a row. This will be a big change for many. BUT, if you train real hard and with proper form, your upper body should need the rest. IF you want to do upper body on two consecutive days then make sure they are not the muscle groups listed below. 1) Chest and shoulders

2) back and bi’s

3) tri’s and then chest

4) quads and hams


Another big change for many is that calves are NOT to be trained on legs day. You should do them first on an upper body day. Calves, like triceps, are very dense muscle and they are best trained when supersetting.


You should not overtrain your muscle. Some muscles, like biceps, do not require 15 sets! You should always warm up properly and all workouts should be 90 minutes or less. Also, work on strengthening your “core” by doing ab work and lower body exercises.

Day One (ex. Tuesday)


Chest Triceps
4 sets of flat barbell press
2 sets of dumbbell press

4 sets of incline press (dumbbell and/or barbell)


Flyes to be added later on
4 sets of dips
3 sets of narrow grip barbell press

3 sets of pressdowns (superset)


Day Two (ex. Wednesday)


4 sets of leg press

3 sets of leg extension

4 sets of leg curl

3 sets of calf raises (superset)

Day Three (ex. Thursday) (If upper body is still sore due this on Friday.)


Back Biceps
3 sets of pull-ups (you will need a spot)
4 sets of lat pulldowns (to chest)

4 sets of lat row
3 sets of dumbbell curl
3 sets of hammer curl


Add forearm curls





Day Four (ex. Friday) Off



Day Five (ex. Saturday) Legs. Repeat Wednesday’s workout




Day Six (ex. Sunday)


Chest Shoulders
3 sets of flat barbell press
2 sets of dumbbell press

3 sets of incline press (dumbbell and/or barbell)


Flyes to be added later on
4 sets of dumbbell press
2 sets of lateral raises

2 sets of front raises

2 sets of rear delts


4 sets of shrugs




Day Seven (ex. Monday) -- Off