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Maximalkrafttraining- hypertrophie, 3er-Split


Shared By : Jacare

Information

Frequency : 3 days / week
Day Type : Day of the Week
Type : Bulking
Difficulty : Advanced
Downloads / Views : 1129 / 12792

Average Rating

77

Based upon 56 vote(s)

 

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Description

Intensität: hoch
Widerstand: 6-12 Wiederholungen, bzw. 70- 85% des Einwiederholungsmaximums (1WhM)
Bewegungsgeschwindigkeit: Langsam (am tiefsten/schwersten Punkt der Bewegung- schnell)
Anzahl der Wiederholungen: Variation zwischen den Übungen (Angaben beachten)

Entlastungsdauer:
- Zwischen den Wiederholungen: keine
- zwischen den Sätzen: 1min
- zwischen d. Übung: 1 min
- zwischen d. Trainingseinheiten: wenn mögl. 48 h

Trainingsumfang: 3 Sätze/ Übung

Das Trainingsgewicht ist so zu wählen das die angegebene Wiederholungszahl nicht unter- bzw. überschritten wird.
 
Monday Chest and arms
Muscle Exercise Name Timer Reps Sets Track

Chest

 Barbell Bench Press 120 sec 6 3 Progress Chart

Chest

 Dumbbell Fly 60 sec 8 3 Progress Chart

Chest

 Barbell Front Raise and Pullover 60 sec 8 3 Progress Chart

Chest

 Push Up 60 sec 8 3 Progress Chart

Triceps

 Lying Close-Grip Barbell Triceps Press To Chin 60 sec 8 3 Progress Chart

Triceps

 Barbell Reverse Triceps Bench Press 60 sec 8 3 Progress Chart

Triceps

 Barbell Standing Overhead Triceps Extension 60 sec 8 3 Progress Chart

Triceps

 Bench Dip 60 sec 8 3 Progress Chart

Biceps

 Barbell Curl 60 sec 8 3 Progress Chart

Biceps

 Body Row 60 sec 8 3 Progress Chart

Biceps

 Preacher Curl 60 sec 8 3 Progress Chart
Wednesday Back, Abd
Muscle Exercise Name Timer Reps Sets Track

Back

 Barbell Bent Over Row 60 sec 6 3 Progress Chart

Back

 Barbell Deadlift 60 sec 8 3 Progress Chart

Back

 Chin-Up 60 sec 8 3 Progress Chart

Back

 Incline Bench Pull 60 sec 8 3 Progress Chart

Back

 Barbell Good Morning 60 sec 8 3 Progress Chart

Back

 Hyperextensions With No Hyperextension Bench 60 sec 8 3 Progress Chart

Back

 Superman 60 sec N/A 3 Progress Chart

Abs

 Barbell Ab Rollout 60 sec 8 3 Progress Chart

Abs

 Decline Crunch 60 sec 8 3 Progress Chart

Abs

 Decline Oblique Crunch 60 sec 8 3 Progress Chart

Abs

 Gorilla Chin Crunch 60 sec 8 3 Progress Chart

Abs

 Press Sit-Up 60 sec 8 3 Progress Chart
Friday Shoulders and Legs
Muscle Exercise Name Timer Reps Sets Track

Shoulders

 Barbell Shoulder Press 60 sec 8 3 Progress Chart

Shoulders

 Barbell Up Right Row 60 sec 8 3 Progress Chart

Shoulders

 Bradford Rocky Press 60 sec 8 3 Progress Chart

Shoulders

 Dumbbell Lateral Raise 60 sec 8 3 Progress Chart

Shoulders

 Push Press 60 sec 8 3 Progress Chart

Upper Legs

 Barbell Squat 60 sec 8 3 Progress Chart

Upper Legs

 Clean Pull 60 sec 8 3 Progress Chart

Glutes

 Barbell Hip Thrust 60 sec 8 3 Progress Chart

Lower Legs

 Barbell Seated Calf Raise 60 sec 8 3 Progress Chart
Disclaimer
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