Mitä mieltä olette, Steve Reevesin ohjelmasta?
Monday-Wednesday-Friday
Deltoids
Upright Rowing - 3x8-12 (130-120-110)
Press Behind Neck - 3x8-12 (standing) (wide grip)
Bent-over Laterals - 3x8-12
Chest
Bench Press - 3x8-12 (wide "collar to collar" grip) (225-215-205)
Incline Press - 3x8-12 (45 degrees)(wide "collar to collar" grip)
Flat Dumbell Flys - 3x8-12 (palms forward) (65)
Lats
Lat Pulldowns Behind Neck - 3x8-12 (wide grip) (225)
Seated Cable Row - 3x8-12 (150)
One-Arm Dumbell Row - 3x8-12 (80)
Biceps
Standing Barbell Curl - 3x8-12
Incline Dumbell Curl - 3x8-12 (45 degrees) (w/stop bar) (65-50)
High Pulley Bench Curl - 3x8-12
Triceps
Tricep Pressdowns - 3x8-12 (straight bar)
2-Arm Dumbell French Press Behind Neck - 3x8-12* (70)
Lying Dumbell Extensions - 3x8-12 (45s)
(One-Arm Dumbell Cross-face extensions - 3x8-12 (Db to Delt)*)
(*Alternate)
Legs
Squats - 3x8-12 (to bench) (board under heels) (300)
Hack Squats - 3x8-12
Front Squats - 3x8-12 (150)
Leg Curls - 3x8-12
Calves
Leg Press Calf Raises - 4x20 (400-350-300-250)
Seated Good Mornings - 3x8-12
Neck
Neck - 3x15 (Back)/3x15 (Front)[/b]
Abs
crunch (various angles) 3 sets of 20 reps
Routine done 3 times a week
After warm ups, start with max weight for 8-12 reps and take to all out faliure
For the second set reduce the weight by 5-10 pounds more or less, go to faliure keping in the 8-12 rep range
On the third set keep to the same weight or reduce the poundage again by 5-10 pounds or more if needed, go to faliure
Rest for a minute or less between sets and exercises and 1-2 mins between bodyparts
Change rep range every so often e.g month1 do 15-20 reps, month 2 do 12-15 reps, month 3 do 8-12 reps
Workout should take 90 mins to do
kysymys, mutta mikä olisi riittävän pitkä aika olla salilla? Omalla kohdallani huomannut että aikaa menee min. 30 minuutia? Teenkö mahdollisesti liian nopeasti liikkeet?
