Predefinito La mia scheda basata sulla PHUL, ho bisogno di suggerimenti
Ciao ragazzi, vado in palestra meno di un anno e seguo questa scheda da settembre, vorrei sapere cosa ne pensate e cosa potrei cambiare.
Ho sperimentato con PHUL che prevede 4 giorni alla settimana di allenamento e l'ho modificata in una versione da 6 giorni alla settimana, perché non potevo stare più di 2 ore in palestra e oltre a questo ero stanchissimo per tutto il resto della giornata. Con questa scheda sto un po' di più di 1 ora al giorno in palestra e va benissimo.
I miei obiettivi:
- Migliorare la scheda di allenamento senza aumentare il tempo di allenamento
- Aggiustare i tempi di recupero e il numero di ripetizioni
- Aggiustare l'asimmetria del petto (il mio petto sinistro è più grosso del destro)
- Migliorare l'allenamento degli addominali.
Strenght
Day 1
- Dumbbell Bench Press, 4 sets x 5 reps and after that immediately 5th set with half weight until failure, 6th set like the others but only with right pec , 3 mins of rest (***not Barbell because my left pec is bigger than the right one)
- Incline Dumbbell Bench Press, 4 sets x 6 reps and after that immediately 5th set with half weight until failure, 6th set like the others but only with right pec, 2 mins of rest
- Overhead Barbell Press, 4 sets x 5 reps, 2.5 mins of rest
- Skullcrasher, 4 sets x 6 reps, 2 mins of rest
- Athlean-X Face Pull, 4 sets x 10 reps, 1 min of rest
- Abs hanging on pull up bar moving knees as up as possible, 4 sets x 10 reps, 1 min of rest
Day 2
- Conventional Deadlift, 4 sets x 5 reps, 3 mins of rest
- Bent Over Barbell Row, 4 sets x 5 reps, 3 mins of rest- Lat Pulldown, 4 sets x 6 reps and after that immediately Bodyweight Pull-ups until failure, 2 mins of rest
- Standing Barbell Biceps Curl, 4 sets x 6 reps and after that immediately 5th set with half weight until failure, 2 mins of rest
- Athlean-X Face Pull, 4 sets x 10 reps, 1 min of rest
- Abs hanging on pull up bar moving knees as up as possible, 4 sets x 10 reps, 1 min of rest
Day 3
- Barbell Back Squat, 4 sets x 5 reps, 3 mins of rest
- Leg Press, 4 sets x 10 reps, 1.5 mins of rest
- Single Leg Lying Leg Curl, 4 sets x 6 reps, 2 mins of rest
- Single Leg Standing Calf Raise, 4 sets x 6-10 reps, 2 mins of rest
- Athlean-X Face Pull, 4 sets x 10 reps, 1 min of rest
- Abs hanging on pull up bar moving knees as up as possible, 4 sets x 10 reps, 1 min of rest
Hypertrophy -> Cerco di enfatizzare il Time under Tension ad ogni rep, con un obiettivo di 6 secondi di negativa e 3 secondi di peak contraction, chiaramente ci riesco solo alle prime rep delle prime serie, dopodiché diminuisco progressivamente il Time under Tension in modo tale da riuscire a finire la serie per le ripetizioni programmate (è una cosa stupida?)
Day 4
- Incline Dumbbell Bench Press, 4 sets x 10 reps and after that immediately 5th set with the weight I use in strenght days until failure, 6th set like others but only with right pec, 1 min of rest
- Flat Bench Cable Flys, 4 sets x 10 reps and after that immediately 5th set with the maximum weight I can until failure, 6th set like the others but only with right pec, 1 min of rest
- Standing Dumbbell Lateral Raises, 4 sets x 10 reps, 1 min of rest
- Cable Tricep Extension (Pushdown), 4 sets x 10 reps, 1 min of rest
- Athlean-X Face Pull, 4 sets x 10 reps, 1 min of rest
- Abs hanging on pull up bar moving knees as up as possible, 4 sets x 10 reps, 1 min of rest
Day 5
- V-grip Seated Cable Row, 4 sets x 10 reps, 1 min of rest
- One Arm Dumbbell Row with knee on the bench, 4 sets x 10 reps, 1 min of rest
- Seated Incline Dumbbell Curl, 4 sets x 10 reps and immediately after 5th set with the maximum weight I can until failure, 1 min of rest
- Dumbbell Bulgarian Split Squat, 4 sets x 10 reps, 1 min of rest
- Athlean-X Face Pull, 4 sets x 10 reps, 1 min of rest
- Abs hanging on pull up bar moving knees as up as possible, 4 sets x 10 reps, 1 min of rest
Day 6
- Barbell Front Squat, 4 sets x 10 reps, 1 min of rest
- Walking Dumbbell Lunge, 4 sets x 10 reps, 1 min of rest
- Single Leg Lying Leg Curl, 4 sets x 10 reps, 1 min of rest
- Seated Calf Raise, 4 sets x 10 reps, 1 min of rest
- Calf Press (at the leg press machine), 4 sets x 10 reps, 1 min of rest
- Athlean-X Face Pull, 4 sets x 10 reps, 1 min of rest
- Abs hanging on pull up bar moving knees as up as possible, 4 sets x 10 reps, 1 min of rest
Rispondi Citando
la tua scheda è una lista della spesa, non ci sono progressioni, non ci sono %, come fai a migliorare di volta in volta? non c'è una evoluzione della scheda. 
Originariamente Scritto da vavvo966
Segnalibri