Explanation
This training plan is suitable for targeted muscle building. It is a 3-day Spit Plan in which the training content is spread over three days. The focus is on the maximum load on the individual muscle groups. The 3 training units are spread over the week. Training on Monday, Wednesday and Friday is best. On Saturday and Sunday the body can regenerate better with a longer break. A diet rich in carbohydrates should be observed before training. Protein-rich food is a good choice after training.
See Muscle Building and Bodybuilding Sports for more information.
The training plan
day 1
- Bench press:
- 5 sentences
- Reps 10, 10, 8, 8, 6
- Break 1:30 min
- Flying:
- 5 sentences
- Reps 12, 12, 10, 10, 8
- Break 1:30 min
- Triceps Extension:
- 4 sentences
- Reps 15, 12, 10, 8
- Break 1:30 min
- Neck press:
- 5 sentences
- Reps 12, 12, 10, 10, 8
- Break 1:30 min
- Lateral raise:
- 4 sentences
- Reps 12, 10, 9, 8
- Break 1:30 min
- Highlight:
- 4 sentences
- Reps 12, 10, 9, 8
- Break 1:30 min
day 2
- Deadlift:
- 5 sentences
- Reps 10, 10, 8, 8, 8
- Break 1:30 min
- Lat pull tight:
- 4 sentences
- Reps 10, 10, 8, 8
- Break 1:30 min
- Lat train wide:
- 4 sentences
- Reps 10, 10, 8, 8
- Break 1:30 min
- Back insulator:
- 4 sentences
- Reps 8, 8, 6, 6
- Break 1:30 min
- Bicep Curl:
- 4 sentences
- Reps 10, 10, 8, 8
- Break 1:30 min
- Hammer Curl:
- 4 sentences
- Reps 10, 10, 8, 8
- Break 1:30 min
Day 3
- Squats:
- 5 sentences
- Reps 12, 11, 10, 9, 8
- Break 2:00 min
- Calf lifter:
- 5 sentences
- Reps 15, 15, 12, 12, 10
- Break 1:30 min
- Hamstrings:
- 5 sentences
- Reps 12, 11, 10, 9, 8
- Break 1:30 min
- Abdominal crunch:
- 5 sentences
- Reps 20, 20, 20, 20, 20
- Break 30 sec
- Reverse crunch:
- 5 sentences
- Reps 20, 20, 20, 20, 20
- Break 30 sec
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