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Erweiterte Volumenroutine


Erweiterte Volumenroutine

Diese Routine ist fur fortgeschrittene Sportler
ob Sie verwenden
Chemikalien oder nicht. Die Basis ist, jede Muskelgruppe 1 Mal pro Woche, aber sehr intensiv, zu trainieren, um die Hypertrophie zu stimulieren und dann eine volle Woche fur das Muskelwachstum zu geben. Es ist sehr wichtig, eine Diat zu haben, die an Ihre Bedurfnisse angepasst ist. Hier sind einige Uberlegungen zu beachten: - Trainieren Sie Ihre Bauchmuskeln 2 oder 3 Mal pro Woche mit einem der Workouts, machen Sie 3 Ubungen und jeweils 4 Satze. - Die Zwillinge werden es auch zweimal pro Woche arbeiten, ebenso wie der Soleo. - 30 bis 40 Minuten spater 3 Cardio-Sitzungen pro Woche durchfuhren
Ich trainiere mit Gewichten, aber nie nach dem Beintag.
- Damit diese Routine ihre Wirkung entfalten kann, muss ein Hyperkalorikum eingehalten werden
und Hyperprotein-Diat und mit ausreichender Ruhe.
- Die Pause zwischen den Satzen kann in der ersten 1,5 bis 2 Minuten betragen
Grundubung und 1 Minute in den folgenden.
- Trainieren Sie alle 8 oder 12 Wochen intensiven Trainings eine Woche leicht mit wenig Volumen und Intensitat und mehr Wiederholungen.
- Andern Sie Ihre Routine alle 4 bis 5 Wochen und verwenden Sie von Zeit zu Zeit hochintensive Techniken wie Super-, Tri-Serien und absteigende Serien. - Fuhren Sie immer 2 oder 3 Aufwarmsatze mit 20 bis 30 Wiederholungen der ersten Ubung, die wir machen werden, sowie ein wenig Dehnen durch.

- Berechnen Sie hier Ihren Kalorienbedarf - Hier ist ein Link zu Volumendiaten ROUTINE 1 MONTAG: Brust und Waden - Bankdrucken: 6 x 12-10-8-6-4-8 - Oberes Hanteldrucken: 4 x 8-6 - Offnungen: 4 x 8-6 - Pullover: 4 x 10-8 - Ferse Lift stehend 4 x 12 - Fersenlift sitzend 4 x 12 DIENSTAG: Rucken und Bauch - Riemenscheibe hoch vorne ziehen: 6 x 12-10 -8-6-4-8 - Rudern mit Stange: 4 x 10-6
- Schmale Riemenscheibenreihe: 4 x 10-6
- Einhand-Hantelreihe: 4 x 8-6
- Kreuzheben: 4 x 10-8

- Oberbauch 4 x 20 - 15
- Unterleib 4 x 20 - 15
- Maschinen abs 4 x 20 - 15


MITTWOCH: Bizeps und Trizeps.

- Hantel
Locke: 5 x 12-10-8-6-4 - Scott Locke: 4 x 8-6
- Konzentrierte Locke: 4 x 8-6

- Trizeps auf Riemenscheibe: 5 x 12-10-8-6-4
- Franzosisch Drucken Sie die Z-Leiste: 4 x 8-6
- Trizepsboden: 4 x 10 fehlerhaft

DONNERSTAG: Beine.

- Kniebeugen: 7 x 12-10-10-10-8-8-8
- Drucken Sie: 6 x 10-8
- Schritte: 3 x 12
- Maschinenerweiterungen: 6 x 12
- Femurlocke 6 x 12


FREITAG: Schultern und Bauch

- Drucken Sie hinter den Hals: 6 x 12-10-8-6-4-8
- Stand Up Paddel: 4 x 8 - 6
- Seitenstutzen: 4 x 10 - 8
- Vogel auf Riemenscheibe: 4 x 10 - 8
- Hantel zuckt die Achseln 5 x 8-6

- Oberbauch 4 x 20 - 15
- Unterleib 4 x 20 - 15
- Schragscheibe 4 x 20 - 15


ROUTINE 2

MONTAG: Brust, Waden und Bauch

- Schraghantelpresse: 6 x 12-10-8-6-4-8
- Hantelbankdrucken: 4 x 8-6
- Auftragnehmer 4 x 10
- Druck ablehnen: 4 x 8
- Pullover 4 x 12 - 10
- Riemenscheiben 4 x 30

- Fersenlift stehend 4 x 15
- Fersenlift sitzend 4 x 15

- Obere Bauchmuskeln 4 x 20 - 15
- Untere Bauchmuskeln 4 x 20 - 15
- Abs in Maschine 4 x 20 - 15


DIENSTAG: Rucken und Oberschenkel

- Hinter den Hals ziehen: 12-10-8-6-4-8 - Reihe
Riemenscheibe schmal: 4 x 8-6
- Ziehen Sie den festen und neutralen Griff nach vorne: 4 x 10
- Spitze Reihe: 4 x 8-6
- Einarmige Hantelreihe: 4 x 8 - 6
- Starre Arme ziehen 4 x 30

- Eigengewicht der starren Beine 5 x 10 - 8
- Femoral liegend 6 x 12 - 8

MITTWOCH: Beine.

- Kniebeugen mit mehreren Kraften: 7 x 15-12-12-10-10-10-8
- Hack: 5 x 10 - 8
- Fu?e zusammenpressen: 5 x 12 - 10
- Sumo Hantel Kniebeugen: 5 x 10
- 4 x 30 Maschinenerweiterungen


DONNERSTAG: Bizeps und Trizeps

- Hantel
Curl: 5 x 12-10-8-6-4 - Alternative Incline Curl: 4 x 8 - 6
- Scott Curl: 4 x 8 - 6
- Hammer Curl: 4 x 12 - 10
- Geringe Riemenscheibe: 3 x 30

- Geschlossenes Bankdrucken: 5 x 12-10-8-6-4
- Franzosische Z-Bar drucken auf 45º geneigte Bank: 4 x 8 - 6
- Sitzende Hantel Trizeps Verlangerung (Tasse): 4 x 8
- Reverse Grip Trizeps: 4 x 12 - 10
- Breiter Griff der Trizepsscheibe (Schulterbreite): 3 x 30


FREITAG: Bauch und Schultern.

- Oberbauch 4 x 20 - 15
- Unterleib 4 x 20 - 15
- Schragscheibe 4 x 20 - 15

- Militarpresse: 6 x 12-10-8-6-4-8
- Kurzhantelpresse: 4 x 8-6
- Sitzende Hantelseiten: 4 x 10
- Seitliche Riemenscheibe hinten :: 4 x 10
- Vogel auf geneigter Bank: 5 x 12
- Kinnpaddel auf niedriger Riemenscheibe: 4 x 10 - 8
- Straucher an der hinteren Stange: 5 x 10-8


ROUTINE 3

MONTAG: PECTORAL UND ABDOMEN

- Bankdrucken: 25-20-15-12-10-8
- Presse ablehnen: 10-10-8-6-6
- Schraghantel drucken: 4 x 10 + 10 + 10 absteigend

Tri-Serie:
- Auftragnehmer: 4 x 8
- Drucken Sie auf die Maschine: 4 x 10
- Kreuze Riemenscheibe: 4 x 20

Tri-Serie:

Crunch auf geneigter Bank: maximal 4 x
Beinheben: maximal 4 x
Planke: 4 x 1 Minute


DIENSTAG: ZURUCK UND MANSCHETTEN

- Hinter den Hals ziehen: 25-20-15-12-10-8
- Reihenmaschine: 10-10-8-6-6
- An der schmalen Vorderseite ziehen: 4 x 10 + 10 + 10 absteigend

Tri-Serie:
- Schmale niedrige Riemenscheibenreihe: 4 x 8
- Ruderbalken: 4 x 10
- Pullover ziehen: 4 x 20

Super-Serie:
- Stehender Zwilling: 5 x 15
- Sitzung


einziger Zwilling: 5 x 30 MITTWOCH: WEIBLICH UND ABDOMEN

Super-Serie:
- Kreuzheben: 25-20 -15-12-10-8
- Femoral liegend: 4 x 10 + 10 + 10 absteigend
- Stehen
femoral: 4 x 30 - Maschinenadduktoren: 4 x 20

- Schragbankknirschen: maximal 4 x
- Beinhohen legen: maximal 4 x
- Brust und Bein schrumpfen: maximal 4 x


DONNERSTAG:

Super-Serie ARMS:
- Curl Espider: 25-20-15-12-10-8
- Franzosische Presse Z: 25-20-15-12-10-8

Super-Serie:
- Locke mit niedriger Riemenscheibe: 3 x 10 + 10 + 10 absteigend
- Trizepsscheibe: 3 x 10 + 10 + 10 absteigend

Super-Serie:
- Curl Scot: 3 x 8
- Trizeps-Ruckseilrolle: 3 x 8

Super-Serie:
- Geneigte Hantellocke: 4 x 20
- Boden: 4 x zwanzig

Super-Serie:
- Unterarmbeuger: 3 x 15
- Unterarmstrecker: 3 x 15


FREITAG: SCHULTER UND ABDOMEN

- Maschinenpresse: 25-20-15-12-10-8
- Hantelseiten: 4 x 10 + 10 + 10 absteigend

Tri-Serie:
- Sitzende Hantelseiten: 4 x 10
- Vogel: 4 x 10
- Gesichtszug: 4 x 20

- Hantel Trapez schrumpfen: 4 x 8-8-8 absteigend

Trí-Serie: Schragbank Crunch
: 4 x maximal
Beinheben erhoht: maximal 4 x
Planke: 4 x 1 Minute


SAMSTAG:

- Kniebeugen: 25-20-15-12-10-8
- Multipower Squat: 12-10-10-8-8
- Multipower-Schritte: 4 x 15 mit jedem Bein
- Drucken Sie: 4 x 10 + 10 + 10 absteigend
- Erweiterungen: 4 x 10 + 10 + 10 absteigend

Super-Serie:
- Stehender Zwilling: 5 x 30
- Sitzende Sohle Zwilling: 5 x 15
- Total Bodybuilding: Eduardo Domínguez
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