Plan na kolejne 6 tyzni:
Day 1: UPPER BODY: Neuromuscular Emphasis Workout
Complex A: Upper Body Horizontal Push Dominant
A1) Functional isometric front bench press
Maximum weight for at least 6 seconds
Rest 120 seconds
A2) Bench press
2-3 reps
Rest 120 seconds
A3) Speed bench (or ballistic bench*)
3-5 reps at 45-55% (speed bench) 8-10 reps
Rest 120 seconds
Perform the complex 4-5 times
Complex B: Upper Body Vertical Push Dominant
A1) Functional isometric seated shoulder press
Maximum weight for at least 6 second
Rest 120 seconds
A2) Military press (or seated shoulder press)
2-3 reps
Rest 120 seconds
A3) Push press
3-5 reps
Rest 120 seconds
Perform the complex 4-5 times
Complex C: Upper Body Horizontal Pull Dominant
A1) Iso/dynamic contrast chest-supported rowing (or seated rowing)
Use close to your maximum on the lift,
holding as long as you can
Rest 120 seconds
A2) seated rowing
2-3 reps
Rest 120 seconds
A3) Speed bent over DB rowing
3-5 reps at 45-55% as fast as you can
Rest 120 seconds
Perform the complex 4-5 times
Day 2: LOWER BODY: Neuromuscular Emphasis Workout
Complex A: Quadriceps Dominant
A1) Functional isometric back squat
Maximum weight for at least 6 seconds
Rest 120 seconds
A2) back squat
2-3 reps
Rest 120 seconds
A3) Jump squat
8-10 reps at 20-30% (jump squat)
Rest 120 seconds
Perform the complex 4-5 times
Complex B: Hips / Posterior Chain Dominant
B1) Functional isometric deadlift
Maximum weight for at least 6 seconds
Rest 120 seconds
B2) Deadlift
2-3 reps
Rest 120 seconds
B3) Power clean from hang
3-5 reps at 70-80% (clean or snatch),
Rest 120 seconds
Perform the complex 4-5 times
Day 3: UPPER BODY: Muscle Growth and Strength
A1) Chest-supported DB rowing
4-5 sets of 4-6 reps
90 seconds rest
A2)Bench press
4-5 sets of 4-6 reps
B1) Pull-ups (weighted if possible)
4-5 sets of 6-8 reps
90 seconds rest
B2) High-incline (45 to 60 degrees) DB press
4-5 sets of 6-8 reps
90 seconds rest
C1) Preacher/ spider curl
4-5 sets of 6-8 reps
90 seconds rest
C2) Decline EZ-bar triceps extension
4-5 sets of 6-8 reps
90 seconds rest
Day 4: LOWER BODY: Muscle Growth and Strength
A1) Back squat
4-5 sets of 4-6 reps
90 seconds rest
A2) Romanian deadlift
4-5 sets of 4-6 reps
90 seconds rest
B1) Hack squat
3-4 sets of 6-8 reps
90 seconds rest
B2) Good morning
3-4 sets of 6-8 reps
90 seconds rest
C1) Standing calf raise
3-4 sets of 6-8 reps
90 seconds rest
C2) Lying leg curl
3-4 sets of 6-8 reps
90 seconds rest
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Po tym etapie Part III [wg Christiana] plan juz typowo masowy,choc ten tez [imo] jest.
Zmieniony przez - solaros w dniu 2015-11-03 15:57:48