Znacie?

Cześć znacie może plan treningowy kolesia ,,Jeff Seid"?

Nie.

z Twoim stażem to się domyśliłem

Ja znam będę wysyłał postami każdy dzień tylko po angielsku sobie przettlumaczysz :)

Monday: Chest/Calves/HIIT

Super Set:

Incline Bench: 4 sets of 10, 8, 8, drop set 6, failure
Incline Fly’s: 4 sets of 10, 10, 8, 8

Single Set:

Cable Cross Overs: 4 sets of 15, 10, 8, drop set 8, failure

Super Set:

Dumbbell Flat Bench: 4 sets of 10, 8, 8, 6
Dips: 4 sets to failure

Super Set:

Incline Bench Machine: 3 sets of 10
Pushups: 3 sets, failure

Single Set:

Pullovers: 3 sets of 15

Single Sets:

Standing Calf Raises: 4 sets of 15
Donkey Calf Raises: 4 sets of 15
Seated Calf Raises: 4 sets of 15

Tuesday: Back/Abs

Single Set:

Deadlifts: 4 sets of 15, 10, 8, 6

Super Set:

Bent Over Rows: 4 sets of 12, 10, 8, 8
Chainsaws: 4 sets of 12, 10, 10, 8

Super Set:

T-Bar Rows: 4 sets of 12, 10, 8, drop set 8, 6
Wide Grip Pull Ups: 4 sets, failure

Super Set:

Seated Rows: 4 sets of 10, 8, 8, 6
Wide Grip Lat Pull Downs: 4 sets of 12, 10, 8, 8

Single Set:

Good Mornings: 3 sets of 12

Single Set:

Various ab exercises for 10 minutes (Crunches, Hanging Leg Raises)

Wednesday: Legs/Calves/Cardio

Single Set:

Squats: 5 sets of 15, 10, 8, 6, 4

Super Set:

Front Squats: 4 sets of 12, 10, 8, drop set 8, 6
Hack Squats: 4 sets of 12, 10, 8, drop set 8, 6

Single Set:

Leg Press: 4 sets of 10, 8, 8, 6

Super Set:

Quad Extensions: 4 sets of 12, 10, 8, 8
Lying Leg Curls: 4 sets of 12, 10, 8, 8

Single Sets:

Standing Calf Raises: 4 sets of 15
Donkey Calf Raises: 4 sets of 15
Seated Calf Raises: 4 sets of 15

Thursday: Shoulders/Abs

Tri-Set:

Dumbbell Shoulder Press: 4 sets of 10, 8, 8, 8
Alt. Front Lateral Raises: 4 sets of 12, 10, 8, 8
Side Lateral Raises: 4 sets of 12, 10, 8, 8

Super Set:

Arnold Press: 3 sets of 10, 8, 8
Cable Upright Rows: 3 sets of 8-10

Super Set:

Bent Over Lateral Raise: 3 sets of 8-10
Upright Rows: 3 sets of 12-15

Single Set:

Shrugs: 4 sets of 15

Single Set:

Various ab exercises for 10 minutes (Crunches, Hanging Leg Raises)

Friday: Arms/Calves

Super Set:

Barbell Curls: 4 sets of 10, 10, 8, drop set 8, 8
Incline Bench Skull Crushers: 4 sets of 12, 10, 8, drops set 8,8

Super Set:

Machine Curls: 4 sets of 8-10
Pushdowns: 4 sets of 8-10

Super Set:

Incline Curls: 4 sets of 8-10
Kickbacks: 4 sets of 10-12

Super Set:

Concentration Curls: 4 sets of 8-10
One Arm Extensions: 4 sets of 10-12

Single Sets:

Standing Calf Raises: 4 sets of 15
Donkey Calf Raises: 4 sets of 15
Seated Calf Raises: 4 sets of 15

Soog please

Masz jego diete :

9:00 AM: 5 Egg Whites, 1 Whole Egg, half a cup of Oatmeal & Banana
11:00 AM: Protein Shake & Apple
1:00 PM: 8oz. Chicken Breast, Salad & Sweet Potato
3:30 PM: Ham Sandwich, Grapes
6:00 PM: Protein Shake
7:30 PM: 8 oz. Steak, Sweet Potato, Broccoli & Salad
10:00 PM: Peanut Butter & Jelly Sandwich, 2 glasses of Milk
11:30 PM: Half cup of Greek Yogurt & Blue Berries
Suplementy :

100% Gold Whey Protein
Xtend BCAA’s
Con-Cret
Glutamine
Opti-Men Multi Vitamin
Fish Oil
Pre Workout
Kardio:
HIIT all the way! I do ten minutes of HIIT every other day. I jump on the bike, keep my RPM over 120 for 30 seconds on level 15, then bump down to level 5 for 30 seconds at a comfortable rate. I do this for 10 minutes straight.

Zmieniony przez - MakerPaker w dniu 2013-07-19 19:33:00

dzięki wariacie! oczywko sog