Program hipertrofie
Salut,
M45 ani, 80 kg, 62 kg masa musculara, 14.5 kg grasime, fac de 2 ani jumatate forta, pana atunci mi-am ocupat timpul, timp de 10 ani, cu clasele de group fitness de la World Class, ajunsesem si la 15 clase pe saptamana - nu ma plang.
Am avut un program consistent de forta, m-am tinut de el, fara regim strict de mancare, dar nici nu m-am aruncat la prostii. Aveam pofta de ceva, mancam, fara exagerari insa.
Am refacut un pic programul de mai jos, pana acum era acelasi (il am de circa 6 luni), doar ca am zis sa renunt la cate 2 exercitii in fiecare zi (de la 10 la 8) simtind ca stagnez un pic - poate era prea incarcat, desi pana acum a adus rezultate.
Bicepsul, umerii si tricepsul ii alternez la 3 saptamani astfel incat sa fie lucrati de 2 ori pe saptamana, Zilele libere sunt sambata (ma mai duc din cand in cand la o clasa cardio) si lunea (mereu libera).
Vreau o parere avizata sau nu, critici constructive sau nu, pareri bune sau rele, modificari etc.
PS Am si o invitatie corporate la World Class de dat.
Multumesc.
Ziua 1: Piept + Biceps
DB Flat Chest Press (Piept): 1 set x 40kg (6-8 rep) / 3 sets x 28-30 kg (10-12 rep)
Preacher Curls / Banca Scott (Biceps): 4 sets x 10 kg (12-15 rep)
Smith Machine Incline Press (Piept): 1 set x 70 kg (6 rep) / 3 sets x 50 kg (10-12 rep)
Incline DB Curls (Biceps): 4 sets x 12 kg (12-15 rep)
Landmine Chest Press (Piept): 1 set 27.5 kg (10-12 rep)
Cross-body Hammer Curls (Biceps): 4 sets x 16 kg (10-12 rep)
Dips / Flotări la paralele (Piept): 4 sets x bodyweight (10-12 rep)
Chest supported Z-Bar Spider Curls (Biceps): 4 sets x 10 kg (10-12 rep)
Ziua 2: Spate + Triceps
Single Arm Landmine Row (Spate): 1 set x 30 kg (6-8 rep) / 3 x 22.5 kg (10-12 rep)
Bench Dips (Triceps): 4 sets x 24 kg (10-12 rep)
T-Bar Row (Spate): 1 set x 5- kg (6-8 rep) / 3 sets x 40 kg (10-12 rep)
Dumbbell Kickbacks (Triceps): 4 sets x 12.5 kg (10-12 rep)
BB Row: 1 set x 70 kg (6-8 rep) / 3 sets x 55 kg (10-12rep)
Reverse Grip Cable Pushdown (Triceps): 4 sets x 27.5 kg (10-12 rep)
Chest Supported DB Row (Spate): 1 set x 30 kg (6-8 rep) / 3 sets x 24 kg (10-12 rep)
Rope Triceps Pushdown (Triceps): 4 sets x 27.5 kg (10-12 rep)
Ziua 3: Picioare + Abdomen (5+5)
Smith Machine Squats: 4 sets x 40 kg (10-12 rep)
Ab-Wheel Rollouts (Abdomen): 4 sets x max reps
Seated Leg Curls (Picioare): 4 sets x 45 kg (10-12 rep)
Captain’s Chair Knee Raises (Abdomen): 4 sets x max reps
DB Goblet Squat (Picioare): 4 sets x 20 kg (10-12 rep)
Plank (Abdomen): 4 sets x 45-60 sec
Leg Extensions (Picioare): 4 sets x 45 kg (10-12 rep)
Russian Twists (Abdomen): 4 sets x 20 kg (20 rep)
Calf Raises (Gambe): 4 sets x 80 kg (10- 12 rep)
Cable Crunches (Abdomen): 4 sets x 30 kg (10-12 rep)
Ziua 4: Piept + Umeri
Incline DB Press (Piept): 1 set x 38 kg (6-8 rep) / 3 sets x 26 kg (10-12 rep).
Seated DB Shoulder Press (Umeri): 4 sets x 16 kg (10-12 rep)
Machine Chest Press (Piept): 1 set x 90 kg (6-8 rep) / 3 sets x 50 kg (10-12 rep)
Cable lateral raises: 4 sets x 7.5 kg (10-12rep)
Cable Flies Low-to-High (Piept): 4 sets x 12 kg (10-12 rep)
Cable Face Pulls (Umeri): 4 sets x 24 kg (10-12 rep)
Cable Flies High-to-Low (Piept): 4 sets x 10 kg (10-12 rep)
DB Front Raises (Umeri): 4 sets x 10 kg (10-12 rep)
Ziua 5: Spate + Triceps
Deficit Deadlift (Spate): 1 set x 130 kg (5 rep) / 3 sets x 90 kg (10 rep)
Cross-body Cable Triceps Extensions (Triceps): 4 sets x 10 kg (10-12 reps)
V-Bar Lat Pulldown (Spate): 1 set x 80 kg (6-8 rep) / 3 sets x 55 kg (10-12 rep)
Katana Extensions la cablu (Triceps): 4 sets x 11.5 kg (10-12 rep)
Single Arm Low Cable Row (Spate): 1 set x 80 kg (6-8 rep) / 3 sets x 55 kg (10-12 rep)
Single Arm Cable Kickbacks (Triceps): 4 sets x 10 kg (10-12 rep)
Pull-ups (Spate): 4 sets x bodyweight (max reps)
Cable triceps pushdown (V Bar): 4 sets x 30kg (10-12 rep)