Tråd: Hviledager

Hvis man kjører en 4 split der bicep og rygg er ganske tett inni hverandre, f.eks 2 dager i fra hverandre.
Kan biceps få dårlig hvile da man bruker biceps i de fleste rygg øvelser?
Bør man ta hensyn til dette ved oppsett av en split?

Det samme gjelder jo triceps og skuldre som brukes i mange bryst øvelser..

Noen som har noe vettugt å si ang dette?

det sies jo at du skal ha 96 timer restutisjon på små muskelgrupper eller noe sånn'?

Hvorfor ikke kjøre triceps på bryst dager, og biceps på rygg dager? Eller ha bi og triceps på samme dag, ben og skuldre neste, for så å ta bryst neste og rygg etter det? Det er bare å prøve seg fram, det er vel ganske individuellt hva hver enkelt trives med.

Opprinnelig skrevet av eiv

Hvis man kjører en 4 split der bicep og rygg er ganske tett inni hverandre, f.eks 2 dager i fra hverandre.
Kan biceps få dårlig hvile da man bruker biceps i de fleste rygg øvelser?
Bør man ta hensyn til dette ved oppsett av en split?

Det samme gjelder jo triceps og skuldre som brukes i mange bryst øvelser..

Noen som har noe vettugt å si ang dette?

Ut fra mine erfaringer så er det mindre viktig så lenge du har en god hvile innimellom. Er det to dager mellom bic- og rygg-treninga så får du rimelig med hvile - det er nå min mening da........... En firesplitt på ei uke gjør i tillegg at du får tre hele dager med hvile pr uke - og det er mer enn godt nok, med mindre du kjører noen vanvittige antall sett og repps.......... Hvis du i tillegg tar deg helt treningsfri ei uke eller to hver 8-9 uke så er du på vei.
Men som det sies over her - du kan jo slå muskelgruppene sammen på litt ulikt sett også da. Selv synes jeg det er fint å bytte sammensetning med javne mellomrom og ikke holde meg til en fast sammensetning over for lang tid.

mvh
Tric

Du er inne på et litt vanskelig og spennende tema.. Splitten til den enkelte er veldig individuell. Man burde satse på max restitisjon + at det ikke går for mange dager før man får trent hver enkelt muskelgruppe igjen!

Del kroppen opp i 3, ha alltid en hviledag imellom. Når du føler deg litt uggen så kan du ta en ekstra hviledag uten dårlig samvittighet.

mvh
HIT

mvh
HIT

mvh
HIT

Hmm javel. Har tenkt å dele kroppen i 4 for å ikke bruke så lang tid på hver økt i og med at jeg vil satse litt kardio etter trening framover.
Tenkte på denne splitten:

Dag 1: Bryst / Triceps / Mage
Dag 2: Rygg / Underarmer
Dag 3: Bein / Mage
Dag 4: Biceps / Skuldre

Mandag: Spinning
Tirsdag: Dag1
Onsdag: Dag2
Torsdag: Hvile
Fredag: Dag3
Lørdag: Hvile
Søndag: Dag4

Har alltid kjørt triceps og bryst sammen så vil egentlig forandre på det, men jeg ser ingen bedre løsning enn dette.
Noen som har noen tips til forbedringer? Endringer?

Bryst, skuldre
Rygg, mage
Bein, mage
Armer

VIlle byttet biceps med triceps, samt tatt underarmer med bein. Underarmer etter ryggøkt vil jeg tvile på du får så mye ut av...

jeg har veldig ofte kjørt triceps etter skuldre, synes det gir meg mer i form av at jeg kan legge på litt mer vekter enn hvis jeg kjører triceps etter bryst. Aller best liker jeg likevel å hå helt egne armdager og heller kjøre skuldre sammen med bryst. Men da må jeg igjen redusere litt på arbeidsvektene for skuldre (i alle fall i pressøvelser), så en kompromissløsning blir det jo gjerne uansett.

VIlle byttet biceps med triceps, samt tatt underarmer med bein. Underarmer etter ryggøkt vil jeg tvile på du får så mye ut av...

Blir ikke aktuelt å ha bicep 1 dag før rygg trening..

Triceps og skuldre er fullt mulig ja.

Dag 1: Skuldre / Triceps / Mage
Dag 2: Rygg / Underarmer
Dag 3: Bein / Mage
Dag 4: Biceps / Bryst

da f.eks

Her er en grei variasjonsbredde

1. syklus
Monday - Chest & Triceps
Chest
1. Flat Bench….3 sets 4-6 reps (After Warm-up)
2. Incline Dumbbell Press….2 sets 4-6 reps
3. Weighted Dips….1 set 4-6 reps
Triceps
1. Lying Overhead Extensions….2 sets 4-6 reps
2. Seated Curl Bar Over Head Extensions….1 set 4-6 reps
3. Cable Push Downs….1 set 4-6 reps

Tuesday - Legs
1. Squats….3 sets 4-6 reps (After Warm-up)
2. Leg Press….2 sets 4-6 reps
3. Lunges….1 set 4-6 reps
4. Stiff Leg Deadlifts….2 sets 4-6 reps

Wednesday - Back & Biceps
Back
1. Pull-ups….50 reps (How every many sets to complete)
2. Bent Over Rows….2 sets 4-6 reps
3. Pull-downs (To the front)….1 set 4-6 reps
4. Seated Cable Rows….1 set 4-6 reps
5. "V"-Bar Pull-downs….1 set 4-6 reps
Biceps
1. Straight Bar Curls….2 sets 4-6 reps (After Warm-up)
2. Standing Dumbbell Curls….2 sets 4-6 reps

Thursday - Shoulders, Traps, & Neck
Shoulders
1. Dumbbell Press….3 sets 4-6 reps (After Warm-up)
2. Side Lateral Raises….3 sets 4-6 reps
3. Seated Real Lateral Raises….2 sets 4-6 reps
Traps
1. Barbell Shrugs….2 sets 4-6 reps (After Warm-up)
Neck
1. Flexion….1 set 6-8 reps
2. Side Flexion….1 set 6-8 reps
3. Extension….1 set 6-8 reps

Friday - Abs, Calves, & Forearms
Abs
1. Cable Crunches….2 sets 10-12 reps (After Warm-up)
2. Weighted Leg Raises….2 sets 10-12 reps
3. Weighted Crunches….2 sets 10-12 reps
Calves
1. Standing Calf Raises (Off Smith Machine)….2 sets (After Warm-up)
2. Seated Calf Raises….2 sets 4-6 reps
Forearms
1. Seated Barbell Wrist Curls….2 sets 6-8 reps (After Warm-up)
2. Reverse Wrist Curls….2 sets 6-8 reps

2.syklus
Monday - Shoulders, Forearms, & Neck
Shoulders
1. Biangular Shoulder Press Machine….3 sets 4-6 reps (After Warm-up)
2. Dumbbell Press….2 sets 4-6 reps
3. Side Lateral Raises….2 sets 4-6 reps
Forearms
1. Seated Barbell Wrist Curls….2 sets 6-8 reps (After Warm-up)
2. Reverse Wrist Curls….2 sets 6-8 reps
Neck
1. Flexion….1 set 6-8 reps
2. Side Flexion….1 set 6-8 reps
3. Extension….1 set 6-8 reps

Tuesday - Back & Traps
Back
1. Seated Cable Rows….2 sets 4-6 reps (After Warm-up)
2. Pull-ups….3 sets (Each set to positive failure)
3. Bent Over Barbell Rows….2 sets 4-6 reps
4. Pull-downs (To the Front)….2 sets 4-6 reps
Traps
1. Barbell Shrugs….3 sets 4-6 reps (After Warm-up)

Wednesday - Legs & Calves
Calves
1. Standing Calf Raises (Off Smith Machine)….2 sets (After Warm-up)
2. Seated Calf Raises….2 sets 4-6 reps
Legs
1. Squats….3 sets 4-6 reps (After Warm-up)
2. Lunges….2 sets 4-6 reps
3. Stiff Leg Deadlifts….2 sets 4-6 reps
4. Leg Press….2 sets 4-6 reps

Thursday - Chest & Abs
Abs
1. Cable Crunches….2 sets 10-12 reps (After Warm-up)
2. Weighted Leg Raises….2 sets 10-12 reps
3. Weighted Crunches….2 sets 10-12 reps
Chest
1. Incline Dumbbell Press….3 sets 4-6 reps (After Warm-up)
2. Flat Dumbbell Press….2 sets 4-6 reps
3. Decline Barbell Press (Smith Machine)….2 sets 4-6 reps

Friday - Biceps & Triceps
Biceps
1. Barbell Curls….3 sets 4-6 reps (After Warm-up)
2. Standing Dumbbell Curls….2 sets 4-6 reps
Triceps
1. Lying Tricep Extensions….3 sets 4-6 reps (After Warm-up)
2. Cable Push Downs….2 sets 4-6 reps
3. Dumbbell Kickbacks….1 set 4-6 reps

3. rutine
Monday - Back & Traps
Back
1. V-Bar Pull-downs….2 sets 4-6 reps (After Warm-up)
2. Seated Cable Rows….2 sets 4-6 reps
3. One Arm Dumbbell Rows….2 sets 4-6 reps
4. Pull-downs (To the Front)….2 sets 4-6 reps
Traps
1. Barbell Shrugs….2 sets 4-6 reps
2. Dumbbell Shrugs….2 sets 4-6? reps

Tuesday - Shoulders, Triceps, & Neck
Shoulders
1. Seated Barbell Shoulder Press….3 sets 4-6 reps (After Warm-up)
2. Side Lateral Raises….2 sets 4-6 reps
3. Seated Bent-over Rear Lateral Raises….2 sets 4-6 reps
Triceps
1. Cable Push-downs….2 sets 4-6 reps
2. Incline Tricep Extensions….3 sets 4-6 reps
Neck
1. Flexion….1 set 6-8 reps
2. Side Flexion….1 set 6-8 reps
3. Extension….1 set 6-8 reps

Wednesday - Legs & Calves
Legs
1. Squats….3 sets 4-6 reps (After Warm-up)
2. Stiff Leg Dead Lifts….3 sets 4-6 reps
Calves
1. 45 Degree Leg Press Calf Raises….3 sets 6-8 reps (After Warm-up)
2. Seated Calve Raises….2 sets 6-8 reps

Thursday - Chest
1. Flat Barbell Bench Press….3 sets 4-6 reps (After Warm-up)
2. Incline Dumbbell Press….2 sets 4-6 reps
3. Decline Dumbbell Press….1 set 4-6 reps
4. Weighted dips….1 set 6-8 reps

Friday - Biceps, Forearms & Abs
Abs
1. Cable Crunches….3 sets 10-12 reps
2. Weighted Leg Raises….2 sets 10-12 reps
Biceps
1. Barbell Curls….3 sets 4-6 reps
2. Hammer Curls….2 sets 4-6 reps
Forearms
1. Wrist Curls….2 sets 6-8 reps

Rutine #4
Monday - Shoulders & Neck
Shoulders
1. Seated Dumbbell Shoulder Press....3 sets 4-6 reps (After Warm-up)
2. Side Lateral Dumbbell Raises....3 sets 3-6 reps
3. Seated Bent-over Rear Lateral Raises....1 set 4-6 reps
Neck
1. Flexion….1 set 8-10 reps
2. Side Flexion….1 set 8-10 reps
3. Extension….1 set 8-10 reps

Tuesday - Biceps, Traps & Abs
Abs
1. Cable Crunches....3 sets 10-12 reps (After warm-up)
2. Weighted Leg Raises....2 sets 10-12 reps
Biceps
1. Standing Alternate Dumbbell Curls....2 sets 4-6 reps (After warm-up)
2. Barbell Curls....2 sets 4-6 reps
3. Hammer Curls....1 set 4-6 reps
Traps
1. Barbell Shrugs....3 sets 4-6 reps (After warm-up)

Wednesday - Chest
1. Incline Barbell Press....3 sets 4-6 reps (After warm-up)
2. Flat Dumbbell Press....2 sets 4-6 reps
3. Weighted Dips....1 set 4-6 reps

Thursday - Legs & Calves
Calves
1. Seated Calf Raises....2 sets 6-8 reps (After warm-up)
2. Standing Calf Raises (Off Smith Machine)....2 sets 6-8 reps
Legs
1. Squats....3 sets 4-6 reps (After warm-up)*
2. Stiff Leg Deadlifts....3 sets 4-6 reps
*Alternate between a set of squats and a set of deadlifts. This is not a super set. Take a normal rest period in between sets.

Friday - Back & Triceps
Back
1. Pull-ups....50 reps - However many sets it takes to complete (After warm-up with lat pull-downs)
2. V-Bar Pull-downs....2 sets 4-6 reps
3. Biangular Row Machine....2 sets 4-6 reps
Triceps
1. Lying Tricep Extensions....3 sets 4-6 reps (After warm-up)
2. Dumbbell Kickbacks....1 set 4-6 reps

Rutine #5
Monday - Biceps & Calves
Biceps
1. Straight Barbell Curls....2 sets 4-6 reps (After warm-up)
2. Standing Dumbbell Alternate Curls....2 sets 4-6 reps
Calves
1. Seated Calf Raises....2 sets 6-8 reps (After warm-up)
2. Calf Raises off Leg Press (1 foot at a time)....2 sets 6-8 reps*
*I alternate which calf exercise I start with each week.

Tuesday - Shoulders & Neck
Shoulders
1. Military Barbell Press (To the Front)....2 sets 4-6 reps (After warm-up)
2. Seated Dumbbell Press....2 sets 4-6 reps
3. Side Lateral Dumbbell Raises....2 sets 4-6 reps
4. Seated Bent-over Rear Lateral Dumbbell Raises....1 set 4-6 reps
Neck
1. Flexion....1 set 8-10 reps (After warm-up)
2. Extension....1 set 8-10 reps
3. Side Flexion....1 set 8-10 reps

Wednesday - Back & Triceps
Back
1. Lat Pull-downs (To the front)....3 sets 4-6 reps (After warm-up)
2. Bent-over Barbell Rows....2 sets 4-6 reps
3. Seated Cable Rows....2 sets 4-6 reps
Tricpes
1. Cable Push-downs....1 set 4-6 reps (After warm-up)
2. Lying Tricep Extensions....3 sets 4-6 reps

Thursday - Legs & Traps
Legs
1. Squats....3 sets 4-6 reps (After warm-up)
2. Barbell Lunges....2 sets 4-6 reps
3. Lying leg Curls....2 sets 4-6 reps
Traps/Lower Back
1. Deadlifts....2 sets 4-6 reps

Friday - Chest, Abs, Forearms
Abs
1. Weighted Leg Raises....2 sets 10-12 reps (After warm-up)
2. Cable Crunches....2 sets 10-12 reps
Chest
1. Incline Barbell Press....3 sets 4-6 reps (After warm-up)
2. Flat Barbell Press....3 sets 4-6 reps
Forearms
1. Barbell Wrist Curls....2 sets 8-10 reps (After warm-up)
2. Standing Dumbbell Wrist Curls....2 sets 8-10 reps

Rutine #6
Monday - Shoulders, Traps & Neck
Shoulders
1. Military Barbell Press (To the Front)....2 sets 4-6 reps (After warm-up)
2. Side Lateral Dumbbell Raises....2 sets 4-6 reps
3. Seated Bent-over Rear Lateral Dumbbell Raises....2 sets 4-6 reps
Traps
1. Barbell Shrugs....3 sets 4-6 reps (After warm-up)
Neck
1. Flexion....1 set 8-10 reps (After warm-up)
2. Extension....1 set 8-10 reps
3. Side Flexion....1 set 8-10 reps

Tuesday - Legs
1. Squats....3 sets 4-6 reps (After warm-up)
2. Barbell Lunges....2 sets 4-6 reps
3. Stiff Leg Deadlifts....2 sets 4-6 reps

Wednesday - Back & Biceps
Back
1. Pull-ups....50 reps - However many sets it takes to complete
2. Seated Cable Rows....2 sets 4-6 reps
3. V-Bar Pull-downs....1 set 4-6 reps
4. Bent-over Barbell Rows....1 set 4-6 reps
Biceps
1. Straight Barbell Curls....2 sets 4-6 reps (After warm-up)
2. Standing Alternate Dumbbell Curls....1 set 4-6 reps
3. Hammer Curls....1 set 4-6 reps

Thursday - Chest & Triceps
Chest
1. Incline Dumbbell Press....3 sets 4-6 reps (After warm-up)
2. Flat Dumbbell Press....2 sets 4-6 reps
3. Decline Barbell Press....2 sets 4-6 reps
Triceps
1. Cable Push-downs....2 sets 4-6 reps (After warm-up)
2. Lying Tricep Extensions....2 sets 4-6 reps

Friday - Calves, Abs, Forearms
Calves
1. Calf Raises off Leg Press (1 foot at a time)....3 sets 6-8 reps
2. Seated Calf Raises....2 sets 6-8 reps
Abs
1. Cable Crunches....3 sets 10-12 reps (After warm-up)
2. Weighted Leg Raises....2 sets 10-12 reps
Forearms
1. Barbell Wrist Curls....2 sets 6-8 reps (After warm-up)
2. Standing Dumbbell Wrist Curls....2 sets 6-8 reps

Rutine #7
Monday - Traps & Back
Traps
1. Deadlifts....3 sets 4-6 reps (After Warm-up)
2. Barbell Shrugs....1 set 4-6 reps
Back
1. Seated Cable Rows....2 sets 4-6 reps
2. V-Bar Pull-downs....2 sets 4-6 reps
3. Pull-ups....3 sets - Each to positive failure

Tuesday - Calves & Chest
Calves
1. Standing Calf Machine....3 sets 6-8 reps (After warm-up)
2. Seated Calves...2 sets 6-8 reps
Chest
1. Incline Barbell Press....3 sets 4-6 reps (After Warm-up)
2. Flat Barbell Press....2 sets 4-6 reps
3. Incline Dumbbell Press....2 sets 4-6 reps

Wednesday - Abs, Neck & Shoulders
Abs
1. Cable Crunches....3 sets 6-8 reps (After warm-up)
2. Weighted Leg Raises....2 sets 6-8 reps
Neck
1. Flexion....1 set 6-8 reps
2. Extension....1 set 6-8 reps
3. Side Flexion....1 set 6-8 reps
Shoulders
1. Seated Dumbbell Press....3 sets 4-6 reps (After warm-up)
2. Side Lateral Dumbbell Raises....2 sets 4-6 reps
3. Seated Bent-over Rear Lateral Raises....2 sets 4-6 reps

Thursday - Biceps & Triceps
Biceps/Triceps
1. Standing Alternate Dumbbell Curls....2 sets 4-6 reps* (After warm-up)
2. Cable Pushdowns....2 sets 4-6 reps (After Warm-up)
* I alternate between exercises. This is NOT a superset. I perform one set for biceps, take a rest, and then perform a set for triceps.
1. Barbell Curls....2 sets 4-6 reps
2. Lying Tricep Extensions....2 sets 4-6 reps
2. Hammer Curls....1 set 4-6 reps
3. Dumbbell Kickbacks....1 set 4-6 reps

Friday - Legs & Forearms
Forearms
1. Barbell Wrist Curls....2 sets 4-6 reps (After Warm-up)
2. Standing Dumbbell Wrist Curls....2 sets 4-6 reps
Legs
1. Squats....3 sets 4-6 reps (After Warm-up)
2. Stiff Leg Deadlifts....2 sets 4-6 reps
3. Barbell Lunges....2 sets 4-6 reps

Rutine #8
Monday - Shoulders & Neck
Neck
1. Flexion....1 set 6-8 reps
2. Extension....1 set 6-8 reps
3. Side Flexion....1 set 6-8 reps
Shoulders
1. Military Press (to the front)....3 sets 4-6 reps (After warm-up)
2. Side Lateral Dumbbell Raises....2 sets 4-6 reps
3. Seated Bent-over Rear Lateral Raises....2 sets 4-6 reps

Tuesday - Legs & Calves
1. Calf Raises off Leg Press (1 foot at a time)....2 sets 4-6 reps (After warm-up)
2. Standing Calf Machine....2 sets 4-6 reps
1. Squats....3 sets 4-6 reps (After warm-up)
2. Leg Press....2 sets 4-6 reps
3. Stiff Leg Deadlifts....2 sets 4-6 reps

Wednesday - Abs, Biceps & Forearms
1. Weighted Leg Raises....2 sets 8-10 reps
2. Cable Crunches....2 sets 8-10 reps
3. Swiss Ball Leg Raises....1 set 12 + reps
4. Swiss Ball Crunches....1 set 12 + reps
Biceps
1. Barbell Curls....3 sets 4-6 reps (After warm-up)
2. Hammer Curls....2 sets 4-6 reps
Forearms
1. Barbell Wrist Curls....2 sets 6-8 reps
2. Standing Dumbbell Wrist Curls....1 set 6-8 reps

Thursday - Chest & Triceps
Chest
1. Incline Barbell Press....3 sets 4-6 reps (After warm-up)
2. Incline Dumbbell Press....2 sets 4-6 reps
3. Flat Dumbbell Press....1 set 4-6 reps
Triceps
1. Lying Tricep Extensions....3 sets 4-6 reps (After warm-up)
2. Pushdowns....2 sets 4-6 reps

Friday - Back & Traps
1. Pull-downs (To the front)....3 sets 4-6 reps (After warm-up)
2. Seated Cable Rows....2 sets 4-6 reps
3. "V"-bar Pull Downs....2 sets 4-6 reps
Traps
1. Barbell Shrugs....3 sets (After warm-up)

Rutine #9
Monday - Back
1. Seated Cable Rows....2 sets 4-6 reps (After warm-up)
2. Bent-over Barbell Rows....2 sets 4-6 reps
3. V-Bar Pull-downs....2 sets 4-6 reps
4. Pull-ups....2 sets to failure

Tuesday - Shoulders & Traps
Shoulders
1. Seated Dumbbell Press....3 sets 4-6 reps (After warm-up)
2. Side Lateral Dumbbell Raises....2 sets 4-6 reps
3. Seated Bent-over Rear Lateral Raises....2 sets 4-6 reps
Traps
1. Upright Rows....2 sets 4-6 reps (After warm-up)
2. Barbell Shrugs....3 sets 4-6 reps

Wednesay - Abs, Calves & Chest
Abs
1. Cable Crunches....2 sets 8-10 reps
2. Weighted Leg Raises....2 sets 8-10 reps
3. Swiss Ball Crunches....1 set 12 + reps
4. Swiss Ball Leg Raises....1 set 12 + reps
Calves
1. Calf Raises off Leg Press (1 foot at a time)....3 sets 6-8 reps (After warm-up)
2. Seated Calf Machine....2 sets 6-8 reps
Chest
1. Incline Barbell Press....3 sets 4-6 reps (After warm-up)
2. Incline Dumbbell Press....3 sets 4-6 reps

Thursday - Legs
1. Squats....3 sets 4-6 reps (After warm-up)
2. Leg Press....2 sets 4-6 reps
3. Stiff Leg Deadlifts....2 sets 4-6 reps

Friday - Biceps, Triceps & Forearms
1. Standing Alternate Dumbbell Curls....2 sets 4-6 reps* (After warm-up)
2. Cable Pushdowns....2 sets 4-6 reps (After Warm-up)
* I alternate between exercises. This is NOT a superset. I perform one set for biceps, take a rest, and then perform a set for triceps.
1. Barbell Curls....3 sets 4-6 reps
2. Lying Tricep Extensions....3 sets 4-6 reps
Forearms
1. Barbell Wrist Curls....2 sets 6-8 reps
2. Standing Dumbbell Wrist Curls....2 sets 6-8 reps

Rutine #10
Monday - Shoulders
1. Military Barbell Press (To the front)....3 sets 4-6 reps (After warm-up)
2. Seated Dumbbell Press....2 sets 4-6 reps
3. Side Lateral Dumbbell Raises....2 sets 4-6 reps
4. Seated Bent-over Rear Lateral Raises....1 set 4-6 reps

Tuesday - Legs & Calves
Calves
1. Calf Raises off Leg Press (1 foot at a time)....3 sets 6-8 reps (After warm-up)
2. Seated Calf Machine....2 sets 6-8 reps
Legs
1. Squats....3 sets 4-6 reps (After warm-up)
2. Leg Press....2 sets 4-6 reps
3. Stiff Leg Deadlifts....2 sets 4-6 reps

Wednesday - Chest & Triceps
Chest
1. Incline Barbell Press....3 sets 4-6 reps (After warm-up)
2. Flat Barbell Bench Press....2 sets 4-6 reps
3. Incline Dumbbell Press....2 sets 4-6 reps
Triceps
1. Lying Tricep Extensions....3 sets 4-6 reps (After warm-up)
2. Cable Pushdowns....2 sets 4-6 reps

Thursday - Biceps, Forearms & Abs
Abs
1. Cable Crunches....3 sets 8-10 reps
2. Weighted Leg Raises....3 sets 8-10 reps
Biceps
1. Barbell Curls....3 sets 4-6 reps (After warm-up)
2. Dumbbell Curls....3 sets 4-6 reps*

*During this Max-OT schedule I am alternating between bicep exercises. This is NOT a super set. I perform a set of barbell curls, take a normal rest period and then perform a set of dumbbell curls.
Forearms
1. Barbell Wrist Curls....2 sets 6-8 reps
2. Standing Dumbbell Wrist Curls....2 sets 6-8 reps

Friday - Back & Traps
1. Lat Pull-downs (To the front)....3 sets 4-6 reps (After warm-up)
2. V-Bar Pull-downs....2 sets 4-6 reps
3. Deadlifts....3 sets 4-6 reps
4. Barbell Shrugs....2 sets 4-6 reps

Rutine #11
Monday - Back
1. Lat Pull-downs (To the front)....3 sets 4-6 reps (After warm-up)
2. Deadlifts....3 sets 4-6 reps
3. Seated Cable Rows....2 sets 4-6 reps

Tuesday - Shoulders & Abs
1. Cable Crunches....3 sets 8-12 reps
2. Weighted Leg Raises....2 sets 8-12 reps
Shoulders
1. Military Press(To the front)....3 sets 4-6 reps (After warm-up)
2. Side Lateral Dumbbell Raises....2 sets 4-6 reps
3. Rear Lateral Dumbbell Raises....2 sets 4-6 reps

Wednesday - Legs
1. Squats....4 sets 4-6 reps (After warm-up)
2. Barbell Lunges....2 sets 4-6 reps
3. Stiff Leg Deadlifts....2 sets 4-6 reps

Thursday - Chest & Calves
Calves
1. Calf Raises (Off Leg Press)....3 sets 6-8 reps (After warm-up)
2. Seated Calf Raises....2 sets 4-6 reps
Chest
1. Incline Barbell Press....3 sets 4-6 reps (After warm-up)
2. Flat Dumbbell Bench Press....3 sets 4-6 reps
3. Weighted Dips....1 set 4-6 reps

Friday - Biceps, Triceps, Forearms & Abs (Swiss Ball)
1. Crunches....3 sets 15-20 reps
2. Leg Raises....2 sets 15-20 reps
Biceps/Triceps
1. Barbell curls....2 sets 4-6 reps (After warm-up)
2. Lying Tricep Extensions....2 sets 4-6 reps After warm-up)*
*I alternate between the bicep and tricep exercises grouped together until 2 sets of each are completed. I also alternate between warm-up sets of the first two exercises listed. I take a normal rest period between sets. This is NOT a superset.
3. Standing Alternate Dumbbell Curls....2 sets 4-6 reps
4. Cable Pushdowns....2 sets 4-6 reps*
Forearms
1. Barbell Wrist Curls....2 sets 6-8 reps
2. Standing Dumbbell Wrist Curls....2 sets 6-8 reps

Rutine #12
Monday - Abs & Shoulders
Abs:
1. Cable Crunches....3 sets 8-12 reps
2. Weighted Leg Raises....2 sets 8-12 reps
Shoulders:
1. Seated Dumbbell Press....2 sets 4-6 reps (After warm-up)
2. Military Press (To the front)...2 sets 4-6 reps
3. Side Lateral Dumbbell Raises....2 sets 4-6 reps
4. Seated Rear Lateral Dumbbell Raises....2 sets 4-6 reps

Tuesday - Legs
1. Squats....4 sets 4-6 reps (After warm-up)
2. Barbell Lunges....2 sets 4-6 reps
3. Stiff Leg Deadlifts....2 sets 4-6 reps

Wednesday - Chest & Triceps
1. Flat Barbell Bench Press....3 sets 4-6 reps (After warm-up)
2. Incline Dumbbell Bench Press....3 sets 4-6 reps
3. Weighted Dips....1 set 4-6 reps
Triceps
1. Incline Tricep Extensions....2 sets 4-6 reps (After weight acclimation)
2. Lying Tricep Extensions....2 sets 4-6 reps
3. Cable Push-downs....1 set 4-6 reps

Thursday - Back, Traps & Abs (Swiss Ball)
1. Crunches....3 sets 15-20 reps
2. Leg Raises....2 sets 15-20 reps
Back
1. Pull-ups....3 sets, each to failure (After warm-up on lat pull-downs)
2. Cable Rows....2 sets 4-6 reps
3. Bent-over Rows....2 sets 4-6 reps
1. Barbell Shrugs....3 sets 4-6 reps

Friday - Calves, Biceps & Forearms
1. Calf Raises (Off Leg Press)....3 sets 6-8 reps (After warm-up)
2. Seated Calf Raises....2 sets 4-6 reps
Biceps
1. Barbell Curls....3 sets 4-6 reps (After warm-up)
2. Dumbbell Curls....2 sets 4-6 reps*
*I alternate back and forth between barbell and dumbbell curls. This is NOT a superset. I begin and end with barbell curls, alternating exercises with each set and taking a normal rest period in between.
Forearms
1. Barbell Wrist Curls....2 sets 6-8 reps
2. Standing Dumbbell Wrist Curls....2 sets 6-8 reps

Rutine #13
Monday - Back & Traps
Back
1. Deadlifts....3 sets 4-6 reps (After warm-up)
2. Bent-over Rows....2 sets 4-6 reps
3. Cable Rows....2 sets 4-6 reps
4. Pull-ups....2 sets, each to failure

Tuesday - Abs, Calves & Shoulders
Abs
1. Cable Crunches....3 sets 8-12 reps
2. Weighted Leg Raises....2 sets 8-12 reps
Calves
1. Seated Calf Raises....2 sets 6-8 reps (After warm-up)
2. Calf Raises (Off Leg Press)....2 sets 6-8 reps
3. Standing Calf Raises....1 set 6-8 reps
Shoulders
1. Military Press (To the front)....3 sets 4-6 reps (After warm-up)
2. Side Lateral Dumbbell Raises....2 sets 4-6 reps
3. Rear Lateral Dumbbell Raises....2 sets 4-6 reps

Wednesday - Legs
Legs
1. Squats....4 sets 4-6 reps (After warm-up)
2. Stiff Leg Deadlifts....2 sets 4-6 reps
3. Barbell Lunges....2 sets 4-6 reps

Thursday - Chest
1. Flat Barbell Bench Press....3 sets 4-6 reps (After warm-up)
2. Incline Barbell Bench Press....3 sets 4-6 reps
3. Weighted Dips....1 set 4-6 reps

Friday - Triceps, Biceps, Forearms & Abs (Swiss Ball)
1. Crunches....3 sets 15-20 reps
2. Leg Raises....2 sets 15-20 reps
Triceps
1. Lying Tricep Extensions....3 sets 4-6 reps (After weight acclimation)
2. Cable Pushdowns Behind the Back....2 sets 4-6 reps
3. Dumbbell Incline Tricep Extensions....1 set 4-6 reps
Biceps
1. Barbell Curls....3 sets 4-6 reps (After warm-up)
2. Curl Bar Curls....2 sets 4-6 reps
Forearms
1. Barbell Wrist Curls....2 sets 6-8 reps
2. Standing Dumbbell Wrist Curls....2 sets 6-8 reps

Opprinnelig skrevet av eiv

VIlle byttet biceps med triceps, samt tatt underarmer med bein. Underarmer etter ryggøkt vil jeg tvile på du får så mye ut av...

Blir ikke aktuelt å ha bicep 1 dag før rygg trening..

Triceps og skuldre er fullt mulig ja.

Dag 1: Skuldre / Triceps / Mage
Dag 2: Rygg / Underarmer
Dag 3: Bein / Mage
Dag 4: Biceps / Bryst

da f.eks

Jeg kjører følgende split:
Dag1 Bryst/biceps
Dag2 Bein
Dag 3 hvile
Dag 4 Rygg
Dag 5 skuldre/triceps
Dag 6/7 hvile

Og jeg storkoser meg med denne:
1.Bryst - Triceps
2.Rygg - Bakside lår
3.Skuldre - Biceps
4.Fremside lår - Legger

restruksjons tiden er avhenig av hvordan du trener ...
Trener du 60% foreksempel kan du trene muskel gruppen med mindre mellom rom enn om du trener maks ...

Jeg har lest studier som viser at vist du trener enn muskel gruppe med 60% foreksempel på en dag så kan du med å trene denne muskel gruppen neste dag igjen øke fremgangen enda mere enn om du trente den 1 gang i uken. Asså å trene hele kroppen på vær trening gikk dette ut på .. har noen kompiser som er blitt helt hekta på dette systemet HSxx eller.no heter det jeg vett ikke hvor effektift det er .. de 2 kompisene mine er ganske ny i trenings sammenheng så de ville jo ha merka en bra fremgang uansett... tenkte jeg skulle teste dette ut til høsten selv.

restruksjonstid?