Neuer Plan, hab kein Plan????
Hi hab mal ne Frage.Hab im Inet nach neuen Trainingsplänen gesucht und fand diese hier.
MONDAY:
Chest and shoulders, super set. I take 30 sec of rest between sets.
Dumbell flat press, super set. military press
5 x 12 to 15 reps of each.
Dumbell incline press. super set. lateral raises.
5 x 12 to 15 reps.
Incline flyes. super set. upright row wide grip.
5 x 15 to 20 reps.
Flat flyes. super set. reverse peck deck.
5 x 15 to 20 reps.
Dips. super set. cable lateral raises.
5x max rep for dips and 15 to 20 reps for shoulders.
CARDIO.
1 hour on the bike, working on intervals.
20 min of light stretching.
TUESDAY:
THAI BOXING.
Warm up.
10 min on the bike.
10 min of light stretching.
I work on the bag, mixing strikes. Elbows, punches, knees, kicks.
I do 6, 5 min round. Take 1 min of rest between each round.
Shadow boxing for 10 min.
I practice my knees on the bag for conditioning, I do 1 round of 15 to 20 min NON STOP.
30 min of stretching.
WEDNESDAY:
BACK. 30 sec of rest between sets.
Pull ups.
5 x max reps.
Seated row.
5 x 12 to 15 reps.
1 arm dumbell row.
5 x 12 to 15 reps.
Lower back extension.
5 x 15 to 20 reps.
Hammer machine.
5 x 12 to 15 reps.
Pull ups reverse grip.
5 x max reps.
CARDIO.
1 hour on the bike, working on intervals.
20 min of light stretching.
THURSDAY:
exact same day as Tuesday.
FRIDAY:
LEGS, I take 30 sec of rest between sets.
Leg press.
5 x 10 to 15 reps.
hack squat.
5 x 10 to 15 reps.
Leg curl.
5 x 10 to 15 reps.
Straight dead lift.
5 x 10 to 15 reps.
leg extension.
5 x 20 reps.
CALVES, I take 30 sec of rest between sets.
Donkey calf raises.
5 x 15 to 20 reps.
Seated calf raised.
5 x 20 to 30 reps.
CARDIO.
1 hour on the bike, no intervals.
20 min of light stretching.
SATURDAY:
ARMS, I alternate biceps and triceps, I take 30 sec of rest.
Biceps.
Alternate curl.
5 x 12 to 15 reps.
Triceps.
Push down with bar
5 X 12 to 15 reps.
Biceps.
reverse curl.
5 x 15 to 20 reps.
Triceps.
Lying extension.
5 x 15 to 20 reps.
Biceps.
Preacher curl on the machine.
5 x 15 to 20 reps.
Triceps.
dips between 2 benches.
5 x max reps.
Geht eher auf Kraftausdauer. Aber ich verstehe den ertsen Teil nicht mit den Super sets?? Bsp. Muss ich nach jedem Dumbell flat press ein super set mit millitary press weiter machen ??
Kommt mir bissi viel vor für schulter ? Kann mir das einer erklären danke
