Come posso modificare questo programma...?
Ciao ragazzi, volevo chiedervi come posso modificare questa ottima scheda per farla diventare un 4xweek.
Il problema è che 5 volte a settimana non posso proprio allenarmi. Day 1: Upper Body Power Day • Yates row--> Ramping 3 reps • Weighted Pull ups 2x6 • Bench press -->Ramping 3 reps • Incline press 2x6 • Military press 3x6 Day 2: Lower Body Power Day • Squats 3x5 --> Ramping 3reps • Front Squats 2x6 • Good morning 3x5 • Calf 4/6 sets • core Day 3: Rest Day 4: Chest and Arms Hypertrophy Day • Bench press 6x3 reps with 65-70% of normal 3-5 rep max • Decline bench press 3x8 • Pullover 2x12 Slow + PC • DB flyes -15° 0 + 45° 3x10 Stretch • Incline DB curl 3x8 slow • DB hammer curl 2x10 PC • Drag curl 2x15 TC • Seated EZ bar triceps extension 3x8 burns • Bench dips 2x12 • Pull/skull 2x15 PUMP Day 5: Back and Shoulders Hypertrophy Day • Yates row 6x3 reps with 65-70% of normal 3-5 rep max • Paused DB row 3x8 • Pull ups prone/supine 3xmax • BB rear delts row 3x10 • DB sitting 1arm shrug 3x8 • Military press 3x8 • Upright rows • Incline 60° DB press 2x15 • Arnold lateral raises 3x10/12 slow • DB front raises 1x15 PUMP Day 6: Lower Body Hypertrophy Day • Squats 6x3 reps with 65-70% of normal 3-5 rep max • Front squat 3x8 TC • Leg extensions 3x12 TC + PC • Good morning 3x8 Slow • Lying leg curls 2x12 TC + PC • Calf 4/6 sets • core Day 7: Rest |
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