ANKIETA:
Wiek : 18
Płeć : mężczyzna
Waga : 74 na czczo
Wzrost : 182
Obwód klatki : 106
Obwód ramienia : 36
Obwód talii : 78
Obwód uda : 54
Obwód łydki : 37
Szacunkowy poziom tkanki tłuszczowej : 15%
Aktywność w ciągu dnia : szkoła
Uprawiany sport lub inne formy aktywności : 6x w tygodniu siłownia - SPLIT
Odżywianie : miche trzymam teraz okolo 3700kcal
Cel : MASA MIESNIOWA
Ograniczenia żywieniowe : BRAK
Stan zdrowia : BDB
Preferowane formy aktywności fizycznej : siłownia
Stosowane aktualnie i wcześniej preparaty : kreatyna mono, carbonox, białko wpc
Stosowane wcześniej diety : high carb
PLAN TRENINGOWY:
Poniedziałek
Rest about 60-90 seconds between each set
Chest & Shoulders (Only front & side delts )
Chest:
1. Flat bench press, 3 warm-up sets, work your way up to the max weight you are going for,
(5 x 6, week 1) (4 x 8, week 2) (4 x 1,0 week 3) (3 x 12, week 4) Repeat.
2. Incline Dumbbell press, 1 warm-up set, 4 working sets x 8,8,10,10
3. Decline press (Choose the one you have at your gym or the smith machine), 3 sets x 10,10,12
4. Standing cable flyes, 3 working sets x 15
5. Standing incline cable flyes, 2 working sets x 15
Shoulders:
1. Dumbell press, 2 warm-up sets x 15, 2 working sets x 10
2. Dumbell front raises, 4 working sets x 15
3. Lateral raises (30 seconds rest), 5 sets x 12,15,15,20,20
Wtorek
Rest 60-90 seconds between each set
Back, Rear Delts & Biceps + 20 min light cardio
Back:
1. Pull downs, 2 warm-up sets x 15-20, 4 working sets x 12,10,10,8
2. (Heavy) Barbell rows, 1 warm-wp set x 20, 4 working sets x 8,8,8,10
3. Seated cable rows, 4 sets x 10,12,15,15
4. Close grip pull down, 3 sets x 12
5. Cable pullover (30 seconds rest), 4 x 15,15,20,20
Rear Delts:
1. Bent over lateral raises, 4 x 15
2. Reverse pec dec, 3 x 12
Biceps:
1. Dumbbell curls 4 x 10 each side
Środa
Rest 60-120 seconds between each set
Legs (Quads, Hamstrings & Calves)
Quads and Hamstrings:
1. Barbell squats, 4 warm-up sets, work your way up to the max weight you are going for,
(5 x 4, week 1) (4 x 6, week 2) (4 x 8, week 3) (3 x 10, week 4) Repeat
2. Leg Press machine 5 x 10,12,12,15,15
3. Lying leg curls 4 x 20,15,12,10
4. Romanian deadlifts, 4 x 15
5. Leg extensions 5 x 12-15
6. Lunges, 3 sets x 10 steps each leg
Calves:
1. Calf raise, 5 x 20
Czwartek
Rest 60-90 seconds between each set
Shoulders & Triceps + 20 min light cardio
Shoulders:
1. Overhead press, 2 warm-up sets x 15-20, (5 x 4, week 1) (4 x 6, week 2) (4 x 8, week 3) (3 x 10, week 4) Repeat
2. Seated dumbbell press, 4 sets x 10,12,12,15
3. Dumbell front raises, 3 x 12
4. Cable lateral raises (No rest between sets), 4 x 15 each arm)
5. Lateral raises, 5 sets x 12,12,15,15,20
6. Bent over lateral raises, 5 sets x 10-15
7. Reverse pec dec machine, 3 sets x 12
Triceps:
1. Rope pushdowns, 1 warm-up sets x 20, 5 working sets x 15,15,12,12,10
2. Standing Overhead Tricep Extensions with dumbbell, 4 sets x 15
Piątek
Rest 60-90 seconds between each set
Chest, Back & Traps
Chest:
1. Flat dumbbell press, 2 warm-up sets x 15-20, 4 working sets x 8,8,10,10
2. Incline bench press, 1 warm-up set x 15, 4 working sets x 10,10,12,12
3. Decline press (Chose the one you have at your gym or the smith machine), 3 sets x 10,10,12
4. Cable flyes (45 seconds rest), 4 intense working sets x 15,15,20,20
Back:
1. Pull downs, 2 warm-up sets x 15-20, 4 working sets x 12,10,10,8
2. Barbell rows, 1 warm-wp set x 20, 4 working sets x 12,12,15,15
3. Reverse pull downs, 3 working sets x 10
4. Seated Cable Rows, 4 working sets x 10,15,15,20
Sobota
Rest about 60 seconds between each set
Arms
Triceps:
1. Rope pushdowns, 1 warm-up sets x 20, 5 working sets x 15,15,12,12,10
2. Standing Overhead Tricep Extensions with dumbbell, 4 sets x 15
3. Single arm cable pushdown (No rest between sets), 4 sets x 10 each side
4. Skull crushers, 6 sets x 10,10,12,12,15,15
Biceps:
1. Barbell curls, 1 warm-up set, 4 working sets x 12
2. Dumbbell curls, 3 sets x 10 reps each side 21’s with Ez bar (Inside crip), 3 sets x 7 reps under 90°, 7 reps over 90° and 7 reps full range of motion
3. Rope hammer curls, 3 sets x 12