Oldschool Trainingspläne

[pump10]

Reg Park beginner workout routine.

Workout A

Back Squats 5×5
Chin-Ups or Pull-Ups 5×5
Dips or Bench Press 5×5
Wrist Work 2×10
Calves 2×15-20

Workout B

Front Squats 5×5
Rows 5×5
Standing Press 5×5
Deadlifts 3×5 (2 warm-up sets and 1 “stabilizer set”)
Wrist Work 2×10
Calves 2×15-20

Week 1: A, B, A
Week 2: B, A, B
Week 3: A, B, A
Week 4: B, A, B






A typical Spencer Churchill routine, training just three sessions a week;

Squats: His old trainer Don Dorans always believed in doing squats early on in the routine, so you don’t make excuses, or run out of energy. Sets of 10 with 300 lbs.

Calf Raises: donkey raise style.
Bench Presses: 3 x 10 followed by
Swingbell Pullovers: 3 x 20
Incline Bench Presses; for pecs and deltoids 4 x 8
Seated Dumbbell Presses: 3 x 10
Chins: behind neck 3 sets
Bent Over Rows; barbell 3 – 5 sets, 8 – 10 reps
Pulldowns: on lat machine 3 x 12
Standing laterals: for delts 4 x 8
Upright rowing 3 x 10
Incline Dumbbell Curls: 4 x 10
Seated Triceps Stretches: 4 x 8 to 10 reps
Sit Ups: on incline bench with high reps.

On all exercise Spencer used heavy weights, i.e. benches up to 300 lbs, dumbbell exercises with 100 lbs dumbbells etc.

[Mephisto]

Schau dich mal auf http://www.tmuscle.com/ um, besonders in den verschiedenen Artikeln.
Die kennen auch noch andere Sachen außer diesem WKM/PITT Blabla.

MfG
M.

[Vito-Corleone]

jup, tmuscle is wohl die beste seite bezogen aufs training.
wenn du beispielsweise das I,Bodybuilder programm bissle reduzierst is das nur zu empfehlen.