Tråd: Advanced Bodybuilding Program

http://www.bodybuilding.com/fun/matt90.htm

Dette programmet spiller spesielt på variasjon, men faktorer som høyt og lavt volum er også delvis til stede. Hva synes dere om det?

Vent litt, så skal jeg oppsummere det, men det handler bare om scrolling, crist...

Sample Dynamic Schedule


Chest/Triceps
Exercise Sets Reps

Chest #1 2 6-8
Chest #2 2 6-8
Chest #3 2 8-10
Chest/Triceps #4 2 8-10
Triceps #1 2 8-10
Triceps #2 2 8-10
Triceps #3 2 8-10


Pick one exercise from each of these pools and insert:

Chest Pool #1

Exercise Sets Reps

Flat dumbbell presses 2 6-8
Decline dumbbell presses 2 6-8
Flat iso-lateral bench press machine 2 6-8


Chest Pool #2


Exercise Sets Reps

Barbell military presses 2 6-8
Arnold presses 2 6-8
Incline dumbbell presses 2 6-8


Chest Pool #3

Exercise Sets Reps

Pec-deck flies 2 8-10
Cable crossover flies 2 8-10
Dumbbell pullovers 2 8-10


Chest/Triceps Pool #4

Exercise Sets Reps

Dips 2 8-10
Close-grip bench press on flat bench 2 8-10
Military-style push-ups 2 Unlimted


Triceps Pool #1

Exercise Sets Reps

Skullcrushers 2 6-8
Standing barbell tricep presses 2 6-8
Cable tricep pushdowns (V-handle) 2 6-8


Triceps Pool #2

Exercise Sets Reps

One-arm dumbbell tricep extensions 3 8-10
Low cable tricep extensions 3 8-10
Kneeling cable tricep extensions 3 8-10


Triceps Pool #3

Exercise Sets Reps

Dumbbell kickbacks 2 10-12
Lying dumbbell tricep extensions 2 10-12
One-arm cable reverse pushdowns 2 10-12


EXAMPLE:

Exercise Sets Reps

Flat iso-lateral bench press machine (option 3) 2 6-8
Barbell military presses (option 1) 2 6-8
Cable crossover flies (option 2) 2 8-10
Close-grip bench press on flat bench (option 2) 2 8-10
Cable tricep pushdowns (option 3) 2 6-8
One-arm dumbbell tricep extensions (option 1) 3 8-10
One-arm cable reverse pushdowns (option 3) 2 10-12


Click here for a printable log of the sample workout!

Make Your Own Printable Log With Your Own Exercises, CLICK HERE!


The 3 exercises in each pool above are just samples -- you can expand and adjust your own pools as you see fit with a dozen or more options for each pool. The more exercises you add, the more variety you will enjoy while still keeping your workouts structured. For more exercises, check out Bodybuilding.com's exercise database, click here!

As for when to train each body part, you can stick with a 3-day or 4-day split as outlined in the Intermediate-chapter, or go to a 5-day or even 6-day split. Personally, I prefer a 5-day split over the course of a week as outlined below:


Day 1: Chest/Triceps
Day 2: Quads/Hamstrings
Day 3: Rest
Day 4: Back
Day 5: Calfs/Shoulders
Day 6: Biceps/Forearms/Abs
Day 7: Rest
The sample schedule above is what I use for Day 1: Chest/Triceps. It's a short, intense workout that takes about 30 minutes (not counting warmup) and is just enough to trigger growth without depleting stored energy. Some prefer to stick with a 3-days-a-week schedule - that's fine too, the important thing is that you find a schedule that allows you to get productive workouts and provide enough time to recover.