raga, a voi i commenti secondo voi si potrebbe seguire?
24-Week Bodybuilding Plan
Workout 1: Chest, Shoulders, Traps (75 seconds of rest)
Chest: Smith Machine Bench Presses: 20*, 8, 6, 6
Incline Dumbbell Presses: 8, 8, 8
Flat-Bench Dumbbell Flyes: 8, 8, 8
Shoulders: Seated Smith Machine Overhead Presses: 20*, 8, 6, 6
Rear Dumbbell Laterals On An Incline Bench: 8, 8, 8
Seated Dumbbell Lateral Raises: 8, 8, 8
Traps: Dumbbell Shrugs: 20*, 6, 6, 6, 6
Workout 2: Back, Biceps, Triceps (75 seconds of rest)
Back: Deadlifts: 20*, 6, 6, 4, 4
Bent-Over Rows: 20*, 8, 8, 8
Close-Grip Pulldowns: 8, 8, 8
Triceps: Close-Grip Press: 20*, 8, 8, 8, 8
Rope Pressdowns: 8, 8, 8, 8
Biceps: EZ-Bar Curls: 20*, 8, 8, 6, 6
Incline Dumbbell Curls: 8, 8, 8, 8
Workout 3: Abdominals, Calves, Hamstrings, Quads
Abdominals: Lying Leg Raises: 20, 20
Forward Crunches: 20, 20
Calves: Seated Calf Raises: 10, 10, 10, 10, 10
Hamstrings: Seated Leg Curls: 20*, 8, 8, 8, 8, 8
Quadriceps: Leg Extensions: 20*, 8, 8, 8, 8
Squats: 6, 6, 6
Leg Presses: 10, 10, 10
Training – Weeks 5-8: Training
Workout 1: Chest, Hamstrings, Abdominals
Chest: Incline Bench Presses: 20*, 20*, 12, 10, 8, 6
Dumbbell Bench Presses: 10, 8, 6
Cable Crossovers: 10, 8, 6
Decline Dumbbell Presses: 10, 10
Hamstrings: Romanian Deadlift: 20*, 20*, 10, 10, 10, 8, 8
Seated Leg Curl: 15, 15, 12, 12
Abdominals: Rope Crunch: 20, 20, 20, 20, 20
Reverse Crunch: 15, 15, 15, 12
Workout 2: Back, Traps, Cardio
Back: Deadlift: 20*, 20*, 8, 8, 6, 4
Barbell Bent-Over Row: 20*, 12, 10, 8, 6, 4
Wide-Grip Pull-Ups: Total of 50
Traps: Dumbbell Shrug: 20*, 12, 10, 8, 6
Cardio: Treadmill : 20 minutes (sprints)
Workout 3: Shoulders, Biceps
Shoulders: Seated Barbell Military Press: 20*, 12, 10, 8, 6
Dumbbell Lateral Raise: 10, 8, 8, 8
Reverse Pec-Dec Flye: 8, 8, 8
Biceps: EZ-Bar Curl: 20*, 10, 8, 6
Incline Dumbbell Curl: 10, 10, 10
Machine Preacher Curl: 8, 8, 8
Cardio: Treadmill: 20 minutes (sprints)
Workout 4: Quads, Triceps, Calves
Quads: Leg Extension: 20*, 20*, 15, 15, 15
Squat: 10, 10, 10, 8, 8
Leg Press: 15, 12, 12
Triceps: Close-Grip Press: 20*, 10, 8, 6
Lying French Press: 10, 8, 8
Rope Pressdown: 12, 10, 8
Calves: Standing Calf Raise: 10, 10, 10, 8, 8
Seated Calf Raise: 15, 15, 12
Training – Weeks 9-12: Training
Workout 1: Chest, Biceps
Chest: Incline Dumbbell Press: 20*, 10, 10, 10
Low-Incline (10o) Dumbbell Press: 10, 10, 10
Cable Crossover: 10, 10, 10
Dips: 8, 8, 8
Biceps: EZ-Bar Curl: 20*, 8, 8, 8
Cable Crossover Curl: 8, 8, 8
Reverse Barbell Curl: 12, 12, 12
Forearms: Barbell Wrist Curl 10, 10, 10
Reverse Barbell Wrist Curl 10, 10, 10
Cardio: Treadmill: 30 minutes
Workout 2: Quads, Calves
Quads: Hyperextensions*: 15, 15
Leg Extensions: 20*, 20* 10, 10, 10
Squats: 20*, 10, 10, 10
Barbell Lunge: 10, 10, 10
Leg Press: 10, 10, 10
Calves: Leg Press Calf Raise 15, 15, 15
Seated Calf Raise: 20, 20, 20
Workout 3: Back, Hamstrings, Abs
Back: Hyperextension* 15, 15
Deadlift: 20*, 20*, 6, 6, 6
Dumbbell Row: 6, 6
Bent-Over Row: 10, 10, 10
Close-Grip Pulldown: 10, 10, 10
Hamstrings: Seated Leg Curl: 20*, 20*, 8, 8, 8
Dumbbell Romanian Deadlift: 12, 12, 12
Abdominals: Crunch 20, 20, 20
Superset w/
Reverse Crunch 20, 20, 20
Workout 4: Shoulders, Triceps
Shoulders: Dumbbell Lateral Raise: 20*, 20*, 12, 12, 12
Seated Dumbbell Overhead Press: 10, 10, 10
Seated Smith Machine Overhead Press: 10, 10, 10
Bent-Over Dumbbell Lateral Raise: 12, 12, 12
Triceps: Close-Grip Press: 20*, 10, 10, 10
Dumbbell Overhead Extension: 10, 10, 10
Rope Pressdown: 10, 10, 10
Cardio: Treadmill: 30 minutes
Training – Weeks 13-16: Training
Workout 1: Quads, Hamstrings, Calves
Quads: Front Squats: 20*, 20*, 12, 10, 8
Leg Press: 15, 12, 10
Leg Extension: 50, 25, 15, 8
Hamstrings: Seated Leg Curl: 20*, 20*, 25, 25, 25, 25
Calves: Standing Calf Raise: 25, 25, 25
Seated Calf Raise: 25, 25, 25
Workout 2: Chest, Shoulders
Chest: Incline Dumbbell Press: 20*, 20*,15, 15, 12
Dumbbell Flye: 15, 15, 15
Decline Dumbbell Press: 15, 15, 12
Shoulders: Seated Dumbbell Overhead Press: 20*, 20*, 15, 15, 12
Dumbbell Lateral Raise: 15, 15, 12
Reverse Pec-Dec Flye: 15, 15, 12
Dumbbell Shrug: 12, 12, 12
Workout 3: Back, Abdominals, Cardio
Back: Hyperextension* 15, 15
Deadlift: 20*, 20*, 10, 10, 10
Close-Grip Pulldown: 20*, 15, 15, 12
Bent-Over Row: 15, 15, 12
Abdominals: Crunch 20, 20, 20
Superset w/
Leg Raise 15, 15, 15
Cardio: Treadmill: 30 minutes
Workout 4: Biceps, Triceps
Biceps: Barbell Curl: 20*, 20*, 15, 15, 12
Incline Dumbbell Curl: 15, 15, 15
Alternate Hammer Curl: 12, 12
Crossover Curl: 15, 15
Triceps: Close-Grip Press: 20*, 20*, 15, 15, 12, 12
Seated EZ-Bar Overhead Extension: 15, 15, 15
Dips: 15, 15, 12
Rope Pressdown: 20, 15, 15
Cardio: Treadmill: 30 minutes
Training – Weeks 17-20: Training
Workout 1: Quads, Hamstrings, Calves
Quads: Squats: 20*, 20*, 15, 15, 12
Leg Press/Leg Extension: 10/10, 12/12, 15/15
Hack Squat/Dumbbell Lunge: 25/10, 15/8, 25/10
Hamstrings: Seated Leg Curl: 20*, 20*, 25, 25, 25, 25
Calves: Standing Calf Raise: 25, 25, 25
Seated Calf Raise: 25, 25, 25
Workout 2: Chest, Shoulders
Chest: Incline Dumbbell Press: 20*, 20*,15, 15, 12
Dumbbell Flye/Dip: 15/F, 15/F, 15/F
Smith Machine Bench Press: 15, 15, 12
Shoulders: Seated Dumbbell Overhead Press: 20*, 20*, 15, 15, 12
Dumbbell Lateral Raise: 15, 15, 12
Reverse Pec-Dec Flye: 15, 15, 12
Dumbbell Shrug: 12, 12, 12
Workout 3: Back, Abdominals, Cardio
Back: Hyperextension* 15, 15
Deadlift: 20*, 20*, 10, 10, 10
Close-Grip Pulldown: 20*, 15, 15, 12
Bent-Over Row: 15, 15, 12
Abdominals: Crunch 20, 20, 20
Superset w/
Leg Raise 15, 15, 15
Cardio: Treadmill: 10 minutes
Treadmill Sprints: 8 (2-S-35-S-35-S-35-S-35-S-35-S-30-S-30-S)
Workout 4: Biceps, Triceps
Biceps: Barbell Curl: 20*, 20*, 15, 15, 12
Incline Dumbbell Curl: 15, 15, 15
Alternate Hammer Curl: 12, 12
Crossover Curl: 15, 15
Triceps: Close-Grip Press: 20*, 20*, 15, 15, 12, 12
Seated EZ-Bar Overhead Extension: 15, 15, 15
Dips: 15, 15, 12
Rope Pressdown: 20, 15, 15
Cardio: Treadmill: 10 minutes
Treadmill Sprints: 8 (2-S-35-S-35-S-35-S-35-S-35-S-30-S-30-S)
S = 30 second sprint
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