Ska köra med ett nytt schema, jobbigt o kolla upp vad allt är men men det måste göras
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3 DAW
- in my opinion, most appropriate for all trainees who have duties of some sort (studies, work, family, friends)
- allows for plenty of rest
- if you have troubles deadlifting two days after squatting, consider swapping days 1 and 2
DAY 1 - Chest, biceps, delts
A 10° incline bench press - w 5x6-10 / 150
B Military press - w 4x5-8 21X1 90
C1 Supinated DB curls - w 4x8-12 2121 40
C2 Flat DB flys - 3x8-12 3030 40
C3 Lean-away lateral raises - 3x8-12 2020 40
--
DAY 2 - Lower body
A Squats - w 4x12,10,8,6 / 180
B1 Split squats - 3x10-15 / 60
B2 Unilateral leg curls - w 3x5-8 2011 60
C1 Cable crunches - 3x10-15 2021 45
C2 Unilateral standing calf raises - w 3x10-20 42X2 45
--
DAY 3 - Back, triceps
A Deadlift - w 3-5x3-5 / 180
B Pullups - 3x8-12 2121 90
C1 T-bar rows - w 4x5-8 30X1 75
C2 Close-grip bench press - w 4x5-8 / 75
D1 Facepulls - 3x8-12 2011 45
D2 Rope pushdowns - 3x8-12 3121 45
This post was edited by ankiie on Apr 7 2013 05:08am