Eli teen yksitoistoista treenii ma, ke, ja pe
toistoi 12-15 x 3
Rinnat: Peck deck: 12-15 x 3
Selkä: Ylätalja: 12-15 x 3
Ojentajat: ojentaja punnerrus taljassa: 12-15 x 3
Jalat: Reisikoukistus: 12-15 x 3
Jalat: Reisiojennus: 12-15 x 3
Vatsat: Roomalainen vatsapenkki: 12-15 x 3
Vatsat: Abc Coaster Sivuvatsat: 12-15 x 3
Hauikset: Hauikset Smithis: 12-15 x 3
Hauikset: Hauiskääntö käsipainoil: 12-15 x 3
Hauikset: Olkapäät taljas: 12-15 x 3
Että onko liikaa vai sopivasti?
Ohjaajan tekemä mut lisäin siihe noi olkapäät ja hauiskäännön käsipainoil nii mietin voiks olla sit liikaa kymmenn liiket?
EI, EI, EI. EI ja EI!!!!!
Olet selvästi aivan väärällä linjalla, ohjelman rakennuksen tienoilla. Listaan alle ohjelmasi hyvät ja huonot puolet:
Huonot:
- Liikaa laitteita.
- Liikaa liikkeitä.
- Toistot aivan liian korkeat.
- Liikaa hauislihaksen eristystä.
- Ei ojentajia.
- Ei kokovartaloliikeitä.
- Ei kyykkyjä.
- Ei maastavetoa.
- Ei oikeata penkkiä.
- Ei kunnon takareisi liikettä.
- Ei kunnon olkapää liikkeitä. (Eipä sillä että aloittelija tarvitsisi)
- Ei muuttujia.
- Ei dynamiikkaa.
- Ohjelma on aivan paska.
- 3 kertaa viikossa on liikaa aloittelijalle/kokenelle haukkaa aivan liikaa.
Hyvää:
- Että kysyit ohjelmastasi, ennen kuin tuhlasit kuukausia elämästäsi turhaan sontaan.
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Pistin alle ohjelman jonka nakkasin jenkki foorumeille. Käytä kääntäjää jos on tarvetta. Se voi olla liian hardcore aloittelijalle mutta toimii. Tai sitten valitset jonkun valmiin ohjelman ja kasvat onnellisena seuraavat 6 kuukautta.
Workout 1 (Mass & strength)
Squat: 4x6 and 3x8 (Change every week the rep scheme between these two)
Pullups: 4x6 and 3x8 (Change every week the rep scheme between these two)
BB flat bench press: 4x6 and 3x8 (Change every week the rep scheme between these two)
Good mornings: 4x6 and 3x8 (Change every week the rep scheme between these two)
DB or BB curls: 4x6 and 3x8 (Change every week the rep scheme between these two)
Weighted Dips: 4x6 and 3x8 (Change every week the rep scheme between these two)
Use weights so that 4x6 is done heavier than 3x8. NOTE: when you do 4x6 on workout 1, on workout 2 you do 3x8. When you change these weekly. So, that way your body learn doing 2 different set of moves slightly-heavy & medium.
Workout 2 (Mass & strength)
Military press/overhead press: 3x8 and 4x6 (Change every week the rep scheme between these two)
Regular/sumo deadlifts: 3x8 and 4x6 (Change every week the rep scheme between these two.)
DB Flat bench: 3x8 and 4x6 (Change every week the rep scheme between these two)
DB/bb rows: 3x8 and 4x6 (Change every week the rep scheme between these two)
DB Front squats: 3x8 and 4x6 (Change every week the rep scheme between these two)
Calf raises: 3x8 and 4x6 (Change every week the rep scheme between these two)
Use weights so that 4x6 is done heavier than 3x8. NOTE: when you do 4x6 on workout 1, on workout 2 you do 3x8. When you change these weekly. So, that way your body learn doing 2 different set of moves slightly-heavy & medium.
Workout 3 (recovery)
BB/db Incline bench press: 2x15
Romanian deadlifts: 2x15
Chinups: 2x15 or use whichever style you wish as long you reach 20-30 reps.
BB/DB lunges: 2x15
Cable/db/bb upright rows: 2x15
2x15 & 2x18 of What ever isolation you wish to do: Calf raises, rear delt rows, curls, dips, French press, skull crushers etc.
Crunchers: 3x as many you can do.
On light day idea is: recovery, burning fat & endurance.
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Once you have finished 4 week cycle on this, change workout order so: workout 3 becomes first workout and first becomes last. I posted bellow what you do next 4 weeks bellow.
Workout 1 (Mass & strength)
BB/db Incline bench press: 4x6 and 3x8 (Change every week the rep scheme between these two)
Romanian deadlifts: 4x6 and 3x8 (Change every week the rep scheme between these two)
Chinups: 4x6 and 3x8 (Change every week the rep scheme between these two)
BB/DB lunges: 4x6 and 3x8 (Change every week the rep scheme between these two)
Cable/db/bb upright rows: 4x6 and 3x8 (Change every week the rep scheme between these two)
4x6 and 3x8 of What ever isolation you wish to do: Calf raises, rear delt rows, curls, dips, French press, skull crushers etc.
Wighted Crunchers: 4x6 and 3x8 (Change every week the rep scheme between these two)
Use weights so that 4x6 is done heavier than 3x8. NOTE: when you do 4x6 on workout 1 on workout 2 you do 3x8. When you change these weekly. So, that way your body learn doing 2 different set of moves slightly-heavy & medium.
Workout 2 (Mass & strength)
Military press/overhead press: 3x8 and 4x6 (Change every week the rep scheme between these two)
Regular/sumo deadlifts: 3x8 and 4x6 (Change every week the rep scheme between these two.)
DB Flat bench: 3x8 and 4x6 (Change every week the rep scheme between these two)
DB/bb rows: 3x8 and 4x6 (Change every week the rep scheme between these two)
DB Front squats: 3x8 and 4x6 (Change every week the rep scheme between these two)
Calf raises: 3x8 and 4x6 (Change every week the rep scheme between these two)
Use weights so that 4x6 is done heavier than 3x8. NOTE: when you do 4x6 on workout 1 on workout 2 you do 3x8. When you change these weekly. So, that way your body learn doing 2 different set of moves slightly-heavy & medium.
Workout: Recovery
Squat: 2x15
Pullups: 2x15
BB flat bench press: 2x15
Good mornings: 2x15
DB or BB curls: 2x15
BW Dips: 2x15
Yup you guessed right third month workout the order changes again, on whichever order you want to arrange them.
