Ôverkropp Aktuell schema ifrån 20/3-2012
Nytt schema fram till 1maj.
2 dagars splitt 2ggr i veckan.
Dag1.
Bröst
Hantelpress
Flyes maskin
bänkpress
Ryggövningar
Marklyft
Latsdrag
Framåtlutande sidolyft
Stående rodd
Axlar
Militärpress
Axelpress
Lyft med hantel åt sidan
Biceps
Hammerscurl
Skivstångsscurl
Växlande bicepscurl
Triceps
Tricepspress (maskin)
Kick-backs
Stång bakom huvudet
Underkropp Aktuell Schema ifrån 19/3-2012
Tränings schema
Dag 1 Bröst/Triceps
-Vila
Dag 2 Ben
Dag 3 Axlar/Biceps
Dag 4 Rygg
Vi kör på detta tills vidare
Dag 2
Ben
1.Femoris maskinen
Lårens baksida.
http://www.youtube.com/watch?v=fk39i-bWRl4
2.Quadriceps
Lårens framsida
http://www.youtube.com/watch?v=At15L-OwAPY
Tips http://www.youtube.com/watch?v=Ytsj2Cbbou8
Dag 3
Axlar
1.Dumball
Hantlar som pressas uppåt.
2.Closure on head
http://www.youtube.com/watch?v=QPjpN5aOEfE&feature=related
3.Rowing(Rodd)
http://www.youtube.com/watch?v=qE_Q7PgDb-4
4.Baksida axlar i maskin
5.
Biceps
1.Hammer curls
http://www.youtube.com/watch?v=xZ-6dgFmqKg
2.Biceps maskin eller hantlar
3.Biceps med stång
4.Växlande biceps curl
Dag 4
Rygg-Dorsal
1.Shoulder press uppåt.
2.Sidolyft m hantlar stående.
Chris Evens Work out
Jag tänkte jag ska följe det ett par månader och se hur det känns.
Men ska ni få fram rutorna så ska ni springa och springa och hålla er under eran kalori nivå annars för att bygga muskler gäller att äta mer än vad ni förbränner och styrketräning.
Chris Evans Workout Routine:
Day 1 Shoulder muscles: Chris Evans Workout
Seated Barbell Push
Lateral Boosts
Dumbbell Press
Seated Rear Deltoid Raise
Shrugs
10 Min HIIT Workout on Fitness treadmill machine, Motorbike or even Elliptical Trainer
Day 2 Chest muscles: Chris Evans Workout
Flat Bench Press
Incline Chest Press
Bench Flyes
Decline Chest Press
Push ups on Bosu Ball
Day 3 Thighs and legs: Chris Evans Workout
Barbell Squats
Leg Press
Hack Squats
Lunges
Seated Calf Raises
10 Min HIIT Work out on Fitness treadmill machine, Motorbike or Elliptical Trainer
Day 4 Biceps and triceps: Chris Evans Workout
Barbell Bicep Curls
Skull Crushers
Incline Seated Bicep Curls
Dips
Cable Hammer Curls
Close-Grip Bench Press
Day 5 Back: Chris Evans Workout
Pull Ups
Seated Row
Lat Pulldowns
Stiff Leg Barbell Deadlift
Bent Over Barbell Row
10 Minute HIIT Work out on Fitness treadmill machine, Bike or Elliptical Trainer
Day 6 & 7 Relaxation: Chris Evans Workout
Both of these are generally your relaxation days and nights and also you’re going to make it possible for your whole body to recuperate and possess 100 % energy levels for your next week of this regimen!
The Actual Diet Plan For The Chris Evans Workout :
1. Thinking about huge
If you’re planning to mass up, then volumes shouldn’t matter you. Chris said “I never ever measured calories. I wasn’t attempting to lose weight or tone up – I was basically aiming to achieve. The general guideline was: if you’re not consuming, move and have some thing. ”
2. Raw meal power
Evans said “I am a huge fan of fresh vegetables. Cooking requires a lots of nutritional vitamins. If I simply need to snack food, quite a few raw veg is excellent. ” You can reduce preparation time period with cherry tomatoes, edamame beans and sugarsnap peas – you can take them all with out chopping.
3. Proteins
Chris doesn’t differentiate very much between proteins shake brands, as long as they assist restoration. This individual explained, “I would probably have a lots of amino acids. Try out branch chain amino acid supplements (BCAAs). ”
4. White proteins
He also suggests, “I consume plenty of chicken, turkey and fish. ” If you’re trying to find terrific value healthy proteins, pick free-range turkey mainly because it produces 25. 7% proteins per serving compared to 22. 7% for your average T-bone steak.
5. Sick of fish
There was an intention to Evans’ consuming. “It’s not really regarding taste, you’re fueling your whole body. ” Sick and tired of tuna? Then simply ensure that you have got a different necessary protein supps available. Using a shake or bar indicates you won’t be heaped with food come dinnertime.
Aktuell Träningschema
1.Sittande hantelpress
http://www.youtube.com/watch?v=FHIEWgcixF8
2.Hantellyft åt sidan
http://www.youtube.com/watch?v=ASNNE44n_Zk
3.Sittande framåtlutande
http://www.youtube.com/watch?v=FOJP7abPaxw&feature=related
4.Stående hantelpress med skivstånd
http://www.youtube.com/watch?v=6ankscuUDdY&feature=related
Dag 2 Biceps
5 min uppvarmning
Växlande Hantelcurl 15kg hantlar
http://www.youtube.com/watch?v=jNJLZPXtfYk
Hitta ingen bra tränings video men hon var rätt söt och dessutom så gör hon rätt vad jag vet.
Hammercurl 20kg hantlar
http://www.youtube.com/watch?v=NdlY5xhvZ_Y&feature=fvsr
Skivstångcurl 20-35 kg
http://www.youtube.com/watch?v=ce2iq7ziZ6c&feature=related
Dag 3
Bröst
5 min uppvarmning genom löpning
1. Bänkpress....3 set 4-6 reps x 40+(25)=65kg.
http://www.youtube.com/watch?v=gJXHNuPjtPg
2. Rak hantelpress....2 set 4-6 reps x 20kg hantlar
http://www.youtube.com/watch?v=2peerbOr1PU
3. Flys i maskin 3 set 4-6 reps x 60kg
http://www.youtube.com/watch?v=ZuYCVWrf5WA&feature=related
Dag 4 Ben,Rygg och Triceps
5 min uppvarmning
1.Knäböj 35x3
http://www.youtube.com/watch?v=gX3uEEmo_xs
2.Stela marklyft 75x3
http://www.youtube.com/watch?v=OpzRX3slWjE&feature=related
3.Benpress 180x3
http://www.youtube.com/watch?v=f5oPKWEkgYA
Rygg
1.Chins
http://www.youtube.com/watch?v=l9PtDH1WFRw
2.Latsdrag 70x12x3
http://www.youtube.com/watch?v=Xw0b68UbCA4
3.Roddmaskin 70x12x3
Triceps
1.Hantelkickbacks 7,5x3
http://www.youtube.com/watch?v=hG5xmOWJNPs
2.Liggande triceps ?
http://www.youtube.com/watch?v=k03pxSp_1mk&feature=related
3.Triceps press down 30x3
http://www.youtube.com/watch?v=sOR0YvKABHs
Avsluta som vanligt med Rotary torso twist
http://www.ehow.co.uk/video_2367926_medicine-ball-rotary-torso-twists.html 40x3
Abdominal crunch http://www.youtube.com/watch?v=2yOFvV-NSeY 40x3
Stretchning i ca 30 min med både Dynamiska övningar och statiska övningar
Följer Bruce lees stretchning program
Avslutar med 3x 100 hopp med hopprep
