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Tror ni om det här upplägget?
Sunday – Upper body day
Flat bench – heavy 5 sets of 10 reps
Incline bench – heavy 5 sets of 10 reps
Close grip bench – heavy 5 sets of 10 reps
Lat. pull downs – 80% of other day’s weight 5 sets of 10 reps
dumbbell rows – 80% of other day’s weight 5 sets of 10 reps
straight bar curls – heavy 5 sets of 10 reps
Heel High set ups 5 sets of 30 (to perform this exercise
put your feet up on a bench with your butt on the ground,
have someone sit on you feet and perform a full sit up).Tuesday – Lower body day
Dead lift – heavy 5 sets of 10 reps
Squat – 80% of other day’s weight 5 sets of 10 reps
Leg Press – 80% of other day’s weight 5 sets of 10 reps
Leg extension – 80% 5 sets of 10 reps
Heel High set ups 5 sets of 30 (to perform this exercise
put your feet up on a bench, have someone sit on you
feet and perform a full sit up).Thursday – Upper body
Lat. pull downs -Heavy 5 sets of 10 reps
Dumbbell rows – Heavy 5 sets of 10 reps
Flat bench – 80% of other days weight 5 sets of 10 reps
Incline bench – 80% of other day’s weight 5 sets of 10 reps
Close grip bench – 80% of other day’s weight 5 sets of 10 reps
straight bar curls – 80% of other day’s weight 5 sets of 10 reps
Heel High set ups 5 sets of 30 (to perform this exercise
put your feet up on a bench, have someone sit on you feet
and perform a full sit up).Friday – Lower body
Squat – heavy 5 sets of 10 reps
Dead lift – 80% of other day’s weight 5 sets of 10 reps
Leg Press – heavy 5 sets of 10 reps
Leg extension – heavy 5 sets of 10 reps Heel High set ups 5
sets of 30 (to perform this exercise put your feet up on a bench,
have someone sit on you feet and perform a full sit up).You follow this same routine for 4 weeks. Then for the next 4
weeks you keep the exact same exercises in the same order
but change the reps for to 5 instead of 10. So the next 4
weeks are 5 sets of 5 reps.The final 3 weeks of this program is the power lifting phase.
During these 3 weeks you keep the exact same exercise
in the same order but do 5 sets of 3 reps. Then you take
a week off for the 4th week and start fresh with 5 sets of 10.A quick overview of this program is:
4 weeks of 5 sets of 10 reps
4 weeks of 5 sets of 5 reps
3 weeks of 5 sets of 3 reps
1 week off
Start cycle over again.Det är en oerhört svår fråga att svara på om ett program är bra eller dåligt.
Allt handlar om dig som individ. I vanliga fall anpassar man ett upplägg efter individen, inte tvärt om.Upplägget i sig ser bra ut. Även uppdelat i periodiseringar vilket är bra.
Testa det och utvärdera efter en vecka. Ändra sedan så det passar dig eller ta hjälp av en PT…
Det är ju inte så att man måste följa ett färdigtryckt program slaviskt……men som sagt. Upplägget i sig ser vettigt ut.
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