Trainingsplan Shawn Ray

Routine # 1: 3 days on 2 days off


Day 1

Back/Arms:


- Bent over Barbell Row: 4sets 8-10 reps.
- Seated Close Grip Row: same
- Wide Grip Pull Down: same
- One Arm Dumbbell Row: same Arms:
- Dumbbell Alternate Curls: 4 sets 8-10 reps.
- Straight Barbell Curls: same
- Dumbbell Preacher Curls: same
- Triceps Push Down: 4 sets 10-12 reps
- Lying Triceps Extensions w/ Easy Curl Bar: same
- Bent over Dumbbell Kickbacks: same


Day 2

Legs/Calves:


- Leg Extentions: 3sets 20 reps
- Squats: 5 sets- 15,12,10,8,6 reps per/set
- Leg Press: 4 sets 15 reps
- Lunges: 3 sets of 15 per/leg


Calves:


- Standing Calf Raise- 5 sets 12-15 reps
- Seated Calf Raise- same


Day 3

Chest / Shoulders:


- Dumbbell Incline Press: 5 sets 15,12,10,8,6 reps
- Flat bench Flyes: 4 sets 10-12 reps
- Barbell bench Press: 4 sets 8-10 reps
- Dips: 3 sets 15 reps


Shoulders:


- Dumbbell Presses: 4 sets 15,12,10,8 reps
- Side Laterals: 4 sets 10-15 reps
- Bent Over laterals: same
- Shrugs: 4 sets 12 reps


This is an example of just one of my routines, I switch up from time to time after about a month to keep things fresh but in general this is a nice routine to build strength and pack on MASS!

Stay tuned, as I will share the next training mix up in the near future to keep you headed in the right direction!

Stay Hungry!

Meine Frage ist eigentlich nur wie er das meint:

Routine # 1: 3 days on 2 days off


3 Tage Training und 2 Tage Pause????

Ja