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Discussione: 24 Week Plan Body Building

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DWAYNE 24 Week Plan Body Building 20-10-2007, 06:40 PM
Rubber mi piace,ma lo vedo più per... 20-10-2007, 06:58 PM
°°sOmOja°° non mi piace programmazione... 20-10-2007, 07:44 PM
mohi Non le vedo ste gran novita'.... 20-10-2007, 08:12 PM
DWAYNE nn sn un bbuilder avanzato... 20-10-2007, 08:18 PM
  1. #1
    Data Registrazione
    Oct 2007
    Messaggi
    112

    Predefinito 24 Week Plan Body Building

    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

  2. #2
    Data Registrazione
    Aug 2007
    Messaggi
    595

    Predefinito

    mi piace,ma lo vedo più per BB avanzati...

  3. #3
    Data Registrazione
    May 2004
    Messaggi
    24,379

    Predefinito

    non mi piace
    programmazione troppo lunga e scelta degli esercizi che nn amo.
    poi se sei un body builder avanzato è un altro paio di maniche..

  4. #4
    Data Registrazione
    Sep 2006
    Messaggi
    217

    Predefinito

    Non le vedo ste gran novita'.

    Cmq troppo troppo... troppo!!

  5. #5
    Data Registrazione
    Oct 2007
    Messaggi
    112

    Predefinito

    nn sn un bbuilder avanzato anke xkè sn un secco di 187 x 81kg!

    però conosco molto bene ed esguo altrattanto bene squt, stacchi, girate ecc perchè li ho sempre allenati nel football


    ora ke voglio fare sl i pesi cm mi consigliate?

    io avevo pensato di togliere una seduta da questo programma e modificare un po',


    vi prego mi dareste una mano x favore?


    grazie!

  6. #6
    Data Registrazione
    Oct 2007
    Località
    170 * 70KG
    Messaggi
    53

    Predefinito

    Qual è il tuo obiettivo? quanti giorni vuoi/puoi andare in palestra?

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