Gym Tasse Fitness Motivation
hy,
also hab hier mal nen interesanten TP gefunden und wollte nunmal wissen ob der sinnvoll ist oder eher nicht!zu meiner person ich bin 20 und trainiere seit ca 1 jahr 3 monaten.
Trainingslan:
Day 1
Exercises Sets Reps
Chest
Incline bench press 4 15,12,10,8 + 2 forced reps
Flat dumbell Flyes 3 15,12,10 + 5 partials
Weighted dips 3 12,10,8 + 4 negatives
Cable crossovers 3 20,15,12 + 20 sec. static hold
Abs
Hanging Leg Raises 3 15-20
Weighted chins 3 15-20
Day 2
Exercises Sets Reps
Back
Machine Pullovers 3 15,12,10 + 2 forced reps
Lat Pulldowns 3 15,12,10 + 5 partials
Underhand Barbell Rows 3 12,10,8
Close Grip T-Bar Rows 3 12,10,8
Deadlifts 3 8,6,4
Day 3
Exercises Sets Reps
Arms
Dumbell Preacher Curls 3 15,12,10
Cable Triceps Pressdowns 4 15,12,10
Barbell Drag Curls 3 12,10,8 + 1 drop for 5 more reps
Overhead Dumbell Extensions 3 12,10,8 + 4 forced reps
Incline Hammer Curls 3 12,10,8 + 4 alternating reps
Incline E-Z Bar Extensions 3 12,10,8 + 4 partials
Barbell Wrist Curls 3 15 superset w/ reverse wrist curls
Day 4
Exercises Sets Reps
Legs
Leg Extensions 3 20,15,12
Barbell Squats 3 15,12,10,8
Leg Presses 3 15,12,10 + 4 partials w/ spotter
Walking Barbell Lunges 3 20 steps
Dumbell Stiff Leg Deadlifts 3 15,12,10 – ¾ bottom range of motion
Standing Leg Curls 3 12-15 + 4 peak contractions
Day 5
Exercises Sets Reps
Shoulders
Seated Side Laterals 3 15,12,10 + 1 drop for extra 5 reps
Front Barbell Presses 3 12,10,8 Cable Rear Delt Laterals 3 12-15 + 1 20 sec. static hold
Traps
Upright Barbell Rows 3 12,10,8 + 1 set shrugs for 15 reps
Calves
Standing Calf Raises 3 20,15,12 + 4 negatives
Seated Calf Raises 3 20,15,12
Abs
Lying Leg Raises 3 20
Bent Knee Crunches 3 20
Day 6 & 7
Growth Days
