Sista veckan med Zyzz

Zyzz du har varit en trogen inspiration och ditt schema har hjälpt mig mycket men det är dags att lämna det bakom mig. Trots att din aesthetics var väldigt imponerande så är det inte min väg. Min väg, mitt mål är att bli en en väldigt varierad atlet, det räcker inte att ha styrkan utan det krävs uthållighet och kondition och framför allt viljestyrka. Mitt nya träningsupplägg kommer bli mer åt crossfit för nu.

Till er alla som inte har testat på Zyzz schema så rekommenderar jag det varmt.

Monday: Chest/Biceps

  • 4 sets of Incline Dumbbell Press, 8-10 reps
  • 3 sets of Bench Press, 8-10 reps
  • 3 sets of Incline Flies, 8-10 reps
  • 3 sets of Chest Dips until failure
  • 3 sets of Barbell Curls, 8-10 reps
  • 3 sets of Preacher Curls, 8-10 reps, then drop the weight to half, and push out another 8

Tuesday: Legs/Calves

  • 4 sets of Squats 8-10 reps
  • 3 sets of Lunges 8-10 reps
  • 3 sets of Leg Press 8-10 reps
  • 3 sets of Leg Extensions till failure
  • 3 sets of Leg Curls 8-10 reps

Calves are self explanatory, just use some of the machines till failure, a lot of reps, feel the burn.

Wednesday: Back

  • 3 sets of Lat Pulldowns 8-10 reps
  • 4 sets of Deadlifts 8-10 reps
  • 3 sets of Bent Over Rows 8-10 reps
  • 3 sets of Dumbell Rows 8-10 reps
  • 3 sets of Hyperextensions 8-10 reps

Thursday: Shoulders/Triceps

  • 4 sets of Shoulder Press, alternate with Barbell & Dumbell every week 8-10 reps
  • 3 sets of Upright Rows supersetted with Lateral Raises 8-10 reps
  • 3 sets of front raises 8-10 reps
  • 3 sets of Lying Rear Delt Raises 8-10 reps
  • 3 sets of Close-Grip Bench Press 8-10 reps
  • 4 sets of Pulldowns 8-10 reps
  • 3 sets of Skullcrushers 8-10 reps

Saturday: Full Body

  • 3 sets of Deadlifts 8-10 reps
  • 3 sets of Squats 8-10 reps
  • 3 sets of Clean and Jerk 8-10 reps
  • 3 sets of Weighted Pull ups 8-10 reps

Källa samt en intervju

About Medved

I blog at afternoonclub.wordpress.com
This entry was posted in Fitness. Bookmark the permalink.

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