Mi a véleményetek erről az edzéstervről?

1

Day One

1. Squats—50% of one-rep maximumx5repsx1set, 60%x4repsx2sets, 70%x3repsx2sets, 80%x3repsx3sets, 90%x1repx4sets

2. Bench Presses—50%x5repsx1set, 60%x4repsx2sets, 70%x3repsx2sets, 80%x3repsx3sets, 85%x1repx4sets

3. Squats—50%x5repsx1set, 60%x5repsx1set, 70%x5repsx1set

4. Flat Dumbbell Bench Presses—10repsx5sets

5. Standing Good Mornings—10repsx3sets

Day Two

1. Deadlifts— 50%x5repsx1set, 60%x4repsx2sets, 70%x3repsx2sets, 80%x3repsx5sets

2. Bench Presses—50%x5repsx1set, 60%x5repsx1set, 70%x4repsx2sets, 80%x3repsx3sets, 70%x5repsx2sets, 60%x8repsx1set, 50%x10repsx1set

3. Flat Dumbbell Bench Presses—10repsx5sets

4. Deadlift Off Boxes—60%x5repsx1set, 70%x3repsx3sets, 80%x2repsx4sets

5. Weighted Sit-Ups—10repsx3sets

Day Three

1. Squats—50%x5repsx1set, 60%x4repsx2sets, 70%x3repsx4sets

2. Bench Presses—50%x5repsx1set, 60%x4repsx2sets, 70%x3repsx3sets, 80%x1repx3sets

3. Dips—10repsx4sets

4. Seated Good Mornings—10repsx3sets

Routine #2

Day One

1. Squats—50%x5repsx1set, 60%x5repsx2sets, 70%x3repsx2sets, 80%x3repsx3sets, 90%x2repsx4sets, 80%x5repsx1set, 70%x6repsx1set

2. Bench Presses—50%x5repsx1set, 60%x5repsx2sets, 70%x3repsx2sets, 80%x3repsx3sets, 90%x2repsx4sets

3. Squats—60%x5repsx4sets

4. Dips—5repsx5sets

Standing Good Mornings—5repsx5sets

Day Two

1. Deadlifts Off Box—50%x5repsx1set, 60%x4repsx2sets, 70%x3repsx3sets, 80%x3repsx3sets, 90%x1repx5sets

2. Incline Bench Presses—60%x5repsx6sets

3. Sumo Deadlifts—60%x3repsx5sets

4. Weighted Sit-ups—5repsx5sets

Day Three

1. Squats—50%x5repsx1set, 60%x5repsx1set, 70%x3repsx2sets, 80%x3repsx2sets, 90%x2repsx2sets

2. Close Grip Bench Presses—50%x5repsx1set, 60%x5repsx2sets, 70%x3repsx3sets, 80%x3repsx3sets, 90%x1repx4sets, 80%x5repsx1set, 70%x7repsx1set, 60%x9repsx1set

3. Squats—50%x5repsx1set, 60%x5repsx2sets

4. Weighted Push Ups—10repsx5sets

5. Seated Good Mornings—8repsx4sets

Day Four

1. Conventional Deadlifts—50%x5repsx1set, 60%x4repsx2sets, 70%x3repsx5sets

2. Bench Presses—50%x5repsx1set, 60%x5repsx2sets, 70%x3repsx4sets

1. Rack Deadlifts (pins set at knee level)—50%x5repsx1set, 60%x5repsx1set, 70%x5repsx3sets

2. Lying Triceps Extensions—10repsx3sets

3. Hanging Leg Raises—15repsx4sets