Nuovo protocollo 3 on/2 off pull/push/legs a reps incrementali su 5 weeks:
Week 1: Pull 1 / Push 1 / Legs 1 / Rest / Rest / Pull 2 / Push 2
Week 2: Legs 2 / Rest / Rest / Pull 3 / Push 3 / Legs 3 / Rest
Week 3: Rest / Pull 4 / Push 4 / Legs 4 / Rest / Rest / Pull 5
Week 4: Push 5 / Legs 5 / Rest / Rest / Pull 6 / Push 6 / Legs 6
Week 5: Rest / Rest / Pull 7 / Push 7 / Legs 7 / Rest / Rest
Week 1
Pull 1:
Bent over barbell row 3x8
One arm bent over DB row 3x8
Front lateral pulldown 3x8
Standing EZ-bar curl 3x8
Alt. DB curl 3x8
Machine crunch 4x8
Push 1:
Barbell bench press 3x8
Incline DB press 3x8
Parallel dips 3x8
Barbell overhead press 3x8
EZ-bar upright row 3x8
DB lateral raise 3x8
Skullcrusher 3x8
DB triceps extension 3x8
Legs 1:
Squat 3 x8
Leg press 3x8
Leg extension 3x8
Stiff leg deadlift 3x8
Leg curl 3x8
Standing calf raise 3x8
Ultima modifica di Boromir; 15-06-2009 alle 08:12 PM
When the last rep is over, when the last weight hits the floor I think how far I've come and how far I have yet to go.
Yeah, this battle is over, but the war has just begun.
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