Da ich ja völlig neu in der BB szene bin und erstmal nen trainingsplan brauche ernährungsplan hab ich schon
Würde mir das jemand gegen 50fg übersetzen ??
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Monday: Chest/Biceps
* 4 sets of Incline Dumbbell Press, 8-10 reps
* 3 sets of Bench Press, 8-10 reps
* 3 sets of Incline Flies, 8-10 reps
* 3 sets of Chest Dips until failure
* 3 sets of Barbell Curls, 8-10 reps
* 3 sets of Preacher Curls, 8-10 reps, then drop the weight to half, and push out another 8
Tuesday: Legs/Calves
* 4 sets of Squats 8-10 reps
* 3 sets of Lunges 8-10 reps
* 3 sets of Leg Press 8-10 reps
* 3 sets of Leg Extensions till failure
* 3 sets of Leg Curls 8-10 reps
Calves are self explanatory, just use some of the machines till failure, a lot of reps, feel the burn.
Wednesday: Back
* 3 sets of Lat Pulldowns 8-10 reps
* 4 sets of Deadlifts 8-10 reps
* 3 sets of Bent Over Rows 8-10 reps
* 3 sets of Dumbell Rows 8-10 reps
* 3 sets of Hyperextensions 8-10 reps
Thursday: Shoulders/Triceps
* 4 sets of Shoulder Press, alternate with Barbell & Dumbell every week 8-10 reps
* 3 sets of Upright Rows supersetted with Lateral Raises 8-10 reps
* 3 sets of front raises 8-10 reps
* 3 sets of Lying Rear Delt Raises 8-10 reps
* 3 sets of Close-Grip Bench Press 8-10 reps
* 4 sets of Pulldowns 8-10 reps
* 3 sets of Skullcrushers 8-10 reps
Saturday: Full Body
* 3 sets of Deadlifts 8-10 reps
* 3 sets of Squats 8-10 reps
* 3 sets of Clean and Jerk 8-10 reps
* 3 sets of Weighted Pull ups 8-10 reps
das heißt dann quasi
8-10 x Deadlifts machen pause und das 3x hintereinander gell ?
This post was edited by Rnd on Apr 7 2012 06:40am