Hoplite
01-08-14, 21:24
Έκανα για 3-4 μήνες πρόγραμμα power-bodybuilding (Mike O'Hearn) στιλ και έκατσα με τον προπονητή του γυμναστηρίου και μου βγάλε αυτό:
Τι γνώμη έχετε;
Back
Pullups 5x5-7
Deadlift 2x10,8,6-5,4-2
Close grip machine row 10,8,6,4
T Bar row 10,8,6,4
Dumbell row 1xFAILURE
Behind Neck lat pulldow 10,8,6,4
Chest
Bench Press 10,8,5,4
Incline Bench Press 10,8,5,4
Dumbell Bench Press 8,6,6
Pec Deck/Fly 8,6,6
Pullover 20,10,5
Dips 2xMax
Legs
Squat 2x10,8,5,4
Light Squat 3x8
1 Leg Press 10,8,6,4
Still leg Deadlift 10,8,6,4
Leg Curl 10,8,6,4
Calf Raise 30-50,10,8,6,4
Shoulders
Overhead Press 10,8,6,4
Dumbell Press 10,8,6,6
Arnold Press 10,8,6,4
1 arm lateral raise 10,8,6,6
bent over later raise 10,8,6,6
Shrugs 10,8,6,2x5
Upright Row 10,8,6,4
Arms
EZ bar Bicep curls 10,8,6,4
Incline Dumbell curls 10,8,2x6,5
Dumbell Curls/Hammer Curls RACK RUN (HEAVY->LIGHT)
Machine curls 15,12,8, -50% 20reps
Overheard 1 arm tricep extension 12,10,8,6
V Bar cable extension 10,8,6,6,4
Rope overhead cable extesnion 12,8,6,6
SUPERSET
Skullcrushers 12,10,8,6,6
Close grip bench press 10,8,6,6
Τι γνώμη έχετε;
Back
Pullups 5x5-7
Deadlift 2x10,8,6-5,4-2
Close grip machine row 10,8,6,4
T Bar row 10,8,6,4
Dumbell row 1xFAILURE
Behind Neck lat pulldow 10,8,6,4
Chest
Bench Press 10,8,5,4
Incline Bench Press 10,8,5,4
Dumbell Bench Press 8,6,6
Pec Deck/Fly 8,6,6
Pullover 20,10,5
Dips 2xMax
Legs
Squat 2x10,8,5,4
Light Squat 3x8
1 Leg Press 10,8,6,4
Still leg Deadlift 10,8,6,4
Leg Curl 10,8,6,4
Calf Raise 30-50,10,8,6,4
Shoulders
Overhead Press 10,8,6,4
Dumbell Press 10,8,6,6
Arnold Press 10,8,6,4
1 arm lateral raise 10,8,6,6
bent over later raise 10,8,6,6
Shrugs 10,8,6,2x5
Upright Row 10,8,6,4
Arms
EZ bar Bicep curls 10,8,6,4
Incline Dumbell curls 10,8,2x6,5
Dumbell Curls/Hammer Curls RACK RUN (HEAVY->LIGHT)
Machine curls 15,12,8, -50% 20reps
Overheard 1 arm tricep extension 12,10,8,6
V Bar cable extension 10,8,6,6,4
Rope overhead cable extesnion 12,8,6,6
SUPERSET
Skullcrushers 12,10,8,6,6
Close grip bench press 10,8,6,6