Co to za trening Thiba ?

Trening

Training split 4 weeks
Monday: Lower body (load)
Tuesday: Upper body (load)
Wednesday: Abs (load)
Thursday: Lower body (density)
Friday: Upper body (density)
Saturday: OFF
Sunday: Off

Monday
Exercise Name Sets Reps Method Tempo Rest
A. Back squat 5 5 x 1* * Cluster Controlled 120 sec
B. Romanian deadlift 5 5 x 1* * Cluster Controlled 120 sec
C. Hack squat 4 5+3+1* * extended 5s Controlled 120 sec
D. Leg press; feet high 4 5+3+1* * extended 5s Controlled 120 sec

Tuesday
Exercise Name Sets Reps Method Tempo Rest
A. Bench press 5 5 x 1 Cluster Controlled 120 sec
B. Barbell rowing 5 5 x 1 Cluster Controlled 120 sec
C. Military press 4 5+3+1* * extended 5s Controlled 120 sec
D. Lat pulldown 4 5+3+1* * extended 5s Controlled 120 sec

Wednesday
Exercise Name Sets Reps Method Tempo Rest
A. Seated cable crunch 6 10/7/5/10/7/5 Normal Controlled 90 sec
B. Serratus crunch 6 10/7/5/10/7/5 Normal Controlled 90 sec
C. Side bend 6 10/7/5/10/7/5 Normal Controlled 90 sec

Thursday
Exercise Name Sets Reps Method Tempo Rest
A1. Front squat 4 4-6 Post-fatigue Controlled None
A2. Bulgarian squat 4 12-15 Post-fatigue Controlled 90 sec.
B1. Goodmorning or Hyperextensions 4 4-6 Post-fatigue Controlled None
B2. 1-leg curl 4 12-15 Post-fatigue Controlled 90 sec.
C1. Standing calves 4 6-8 Post-fatigue Controlled None
C2. Seated calves 4 6-8 Post-fatigue Controlled 60 sec

Friday
Exercise Name Sets Reps Method Tempo Rest
A1. Decline bench press 4 4-6 Post-fatigue Controlled None
A2. Cable flies 4 12-15 Post-fatigue Controlled 90 sec.
B1. Seated rowing 4 4-6 Post-fatigue Controlled None
B2. 1-arm rowing 4 12-15 Post-fatigue Controlled 90 sec.
C1. Reverse curl 4 6-8 Post-fatigue Controlled None
C2. Nosebreaker 4 6-8 Post-fatigue Controlled 60 sec

mtzwrn

To chlopaki rozpoznajecie ?
Bo chyba tez cos Thiba nie ?





Zmieniony przez - mtzwrn w dniu 2016-09-26 17:59:21