Was haltet ihr von diesem Trainingsplan ?
Hallo,
ich bin 16 Jahre alt, 180cm Groß, wiege ca.66kg und trainiere seit 4 Monaten.
Ich ernähre mich mit einem EP und esse kein Fast Food. An Trainingstagen ca.3400kcal an sonstigen Tagen ca.2800kcal.
Ich trainiere seit gut 4 1/2 Monaten. Momentan habe ich einen OK/UK 2er Split.
Da ich aber den perfekten TP haben wollte, habe ich einen Online Personal Coach kontaktiert welcher mir einen TP erstellt hat der an meine Bedürfnisse angepasst sein soll ?
Im Folgenden ist der TP:
Weeks 1, 3, 5, etc. Workout
Monday: Chest/Abs/HIIT
Super Set:
• Incline Bench: 4 sets of 10, 8, 8, drop set 6 than failure
• Incline Fly’s: 4 sets of 12
Single Set:
• Cable Cross Overs: 4 sets of 12, 10, 10, drop set 8, failure
Super Set:
• Dumbbell Flat Bench: 4 sets of 10, 8, 6,6
• Flat Bench Flys: 4 sets of 12, 10, 8, 8
Super Set:
• Incline Bench Machine: 4 sets of 10
• Pushups: 4 sets, failure
Single Set:
1. Dips: 3 sets to failure
Single Sets:
• Standing Calf Raises: 3 sets of 15
• Donkey Calf Raises: 3 sets of 15
• Seated Calf Raises: 3 sets of 15
• HIIT
Tuesday: Back/Abs
Single Set:
• Deadlifts: 4 sets of 15, 10, 8, 6
Single Set:
• Bent Over Rows: 4 sets of 12, 10, 8, 8
Super Set:
• T-Bar Rows: 4 sets of 12, 10, 8, drop set 8, 6
• Machine Wide Grip Pull Ups: 4 sets, failure
Single Set:
2. Close Grip Lat Pull Down: 4 sets of 12, 10, 8, 8
Single Set:
• Good Mornings: 4 sets of 12
Perform Six Pack Attack, attached in email.
Wednesday: Legs
Super Set:
3. Leg Press: 4 sets of 15, 10, 8, 8
4. Quad Ext: 4 sets of 10-12
Single Set:
5. Squats: 4 sets of 12, 10, 8, 8
Super Set:
6. Stiff Legged Deadlifts: 3 sets of 10-12
7. Leg Curls: 3 sets of 12-15
Thursday: Shoulders/Abs
Single Set:
8. Military Press: 4 Sets of 12, 10, 8, 8
Super Set:
• Arnold Press: 4 sets of 10, 8, 8, 8
• Upright Rows: 4 sets of 8-10
Super Set:
• Lateral Raises: 3 sets of 12, 10, 8
• Bent Over Lateral Raise: 3 sets of 8-10
Single Set:
• Barbell Shrugs: 4 sets of 15
Perform Six Pack Attack, attached in email.
Friday: Arms/Calves/HIIT
Super Set:
• Barbell Curls: 4 sets of 12, 10, 8, drop set 8, 8
• Incline Bench Skull Crushers: 4 sets of 12, 10, 8, drops set 8,8
Super Set:
• Incline Curls: 4 sets of 8-10
• Rope Pushdowns: 4 sets of 10-12
Super Set:
9. Preacher Curls: 3 Sets of 8-10
10. KickBacks: 3 sets of 8-10
Super Set:
• Concentration Curls: 4 sets of 8-10
• One Arm Extensions: 4 sets of 10-12
Single Sets:
• Standing Calf Raises: 4 sets of 15
• Donkey Calf Raises: 4 sets of 15
• Seated Calf Raises: 4 sets of 15
HIIT
Saturday: Off (Any Muscle Group Workout You Want)
• Rest
Sunday: Off
• Rest
Weeks 2, 4, 6, etc. Workout
Monday: Chest/Abs/HIIT
Single Set:
• Flat Bench: 5 sets of 12, 10, 8, 6, 4
Super Set:
11. Incline Dumbbell Bench: 4 sets of 12, 10, 8, 8
12. Flat Bench Flys: 4 sets of 12, 10, 8, 8
Super Set:
13. Cable Cross Overs: 4 sets of 10-12
14. Pushups to Failure
Single Set:
15. Dips to Failure
Perform Six Pack Attack, attached in email.
HIIT
Tuesday: Legs/Calves
Single Set:
• Squats: 5 sets of 15, 10, 8, 8, 6
Super Set:
• Front Squats: 4 sets of 12, 10, 8, 8
• Quad Ext: 4 sets of 12,10,8,8
Super Set:
• Lunges: 4 sets of 20 steps
• Leg Curls: 4 sets of 10-12
Single Sets:
• Standing Calf Raises: 4 sets of 15
• Donkey Calf Raises: 4 sets of 15
• Seated Calf Raises: 4 sets of 15
Wednesday: Back/Abs/HIIT
Single Set:
• Deadlifts: 4 sets of 12, 10, 8, 6
Single Set:
• Barbell Rows: 4 sets of 12, 10, 8, 6
Super Set:
• Close Grip Lat PullDown: 4 Sets of 12, 10, 8, 8
• Cable Rows: 4 sets of 12, 10, 8, 8
Single Set:
• ChainSaws: 4 sets of 12, 10, 8, 6
Perform Six Pack Attack, attached in email.
HIIT
Thursday: Chest/Shoulders/Traps
• Single Set:
• Incline Bench: 4 sets of 12, 10, 8, 6 reps
Super Set:
• Flat Bench: 5x5
• Flat Bench Flys: 5 sets of 10
Single Set:
• Dumbbell Shoulder Press: 4 sets of 12, 10, 8, 8
Super Set:
• Upright Rows: 4 sets of 8-10
• Lateral Raises: 4 sets of 8-10
Super Set:
• Machine Lateral Raises: 3 sets of 12, 10, 8
Single Set:
• Barbell Shrugs 4x15
Single Sets:
• Standing Calf Raises: 4 sets of 15
• Donkey Calf Raises: 4 sets of 15
• Seated Calf Raises: 4 sets of 15
Friday: Biceps/Tris/HIIT
Super Set:
• Barbell Curls: 4 sets of 12, 10, 8, 8
• Push Downs: 4 sets of 12, 10, 8, 8
Super Set:
• Standing Alt. Curls: 4 sets of 8-10
• Skull Crushers: 4 sets of 8-10
Super Set:
• Incline Curls: 3 sets of 10-12
• KickBacks: 3 sets of 10-12
Super Set:
16. Concentration Curls: 3 sets of 12-15
17. Single Arm Ext.: 3 sets of 12-15
HIIT
Saturday: Off (Or Any muscle group you want to train)
• Rest
Sunday: Off
• Rest
Dazu habe ich noch ein Sixpack Programm bekommen was mir aber gut erscheint :)
Jedoch ist nun meine Frage ob die Intensität und die Art des Split nicht viel zu hoch ist ?
Da ich 25 € bezahlt habe würde ich schon gerne davon was verwenden :/
Er hat gesagt ich werde in Verbindung mit meinem EP und genug Schlaf krasse Zuwächse mit dem Plan kriegen.
Wie seht ihr das ? Falls die Intensität zu hoch ist wie kann ich das Volumen des Plan etwas verringern und etwas Intensität rausnehmen ?
Die Waden werden so oft trainiert, damit viele Wachstumshormone ausgestoßen werden !
Viele Grüße
Jonas3103
