Hallo,
Bij deze mijn schema's
Kritiek en verbeterpunten zijn welkom.
Training:
Day 1 ( chest and calves)
Day 2: ( back)
Day 3: (off)
Day 4: ( arm and forearms)
Day 5: ( shoulder and calves)
Day 6: (legs)
Chest and calves:
-Dumbell bench press 12-10-8-8-8
-Incline barbell press 3 sets (6-8) reps
-Dumbell flyes 3 sets (8-10) reps
-Pullover 3 sets (10-12) reps
-Standing Calf Raises
or Calf Presses on Leg Press machine 12-10-8-8-8
-Seated calf raises 12-12-12
Back and abdominals:
- Latt pull down/pull ups 4 sets (8-12 reps)
- Bent over barbell row 3 sets (8-10 reps)
- One arm dubell row 3 sets (8-10 reps)
- Machine row 4 sets (4-8reps)
- Deadlifts 3 sets (4-8 reps)
- Legg lift 3 sets (25-50 reps)
- Crunches 2 sets (25-50 reps)
- Side Crunches 2 sets (10-20 reps to each side)
Arms and forearms:
-Single arm cable/dumbell curl 3 sets (8-10 reps)
-Single arm hammer curls 3 sets (8-10 reps)
-Single arm preacher/concentration curl 3 sets (8-10 reps)
-Barbell reverse wrist curl 2 sets (15 reps)
-Dumbell wrist curl 2 sets (15 reps)
-One arm pushdown 3 sets (10 reps)
-One arm reverse grip pressdown 2 sets (8-10 reps)
-One arm overhead dumbell/cable tricep extension 2 sets (8-10 reps)
-One arm dubell/cable kickbacks 2 sets ( 8-10 reps)
Shoulder and calves:
Machine/dumbell shoulder press 3 sets (4-10 reps)
One arm side lateral raise 2 sets (8-10 reps)
Dumbell/cable front raise 2 sets (10-12 reps)
Bent over dumbell/cable raise 2 sets (8-10 reps)
Dumbell/barbell shrugs 3 sets (12 reps)
-Standing Calf Raises
or Calf Presses on Leg Press machine 12-10-8-8-8
-Seated calf raises 12-12-12
Legs and abdominals:
Squats 4 sets ( 4-12 reps)
Legg press/hack squats 3 sets (10 reps)
Leg extensions: 3 sets (6-10 rep)/ 1 set (8 reps) one leg at a time
Single-leg standing or two-leg lying Hamstring curls: 3 sets (10 reps)
- Legg lift 3 sets (25-50 reps)
- Crunches 2 sets (25-50 reps)
- Side Crunches 2 sets (10-20 reps to each side)
Drugs:
Week 1- 4
0,5 cc Test E + 0,35 cc Boldenone a day (3,5 cc Test E+ 2,5cc Boldenone a week total)
5 tabs turinabol a day (50 mg total)
week 5-10
0,5 cc Test E + 0,35 cc Boldenone a day (3,5 cc Test E+ 2,5 Boldenone a week total)
Week 11+12
0,35 cc Boldenone a day
Nutrition:
Meal 1 (wake up)
whey proteine (isolate) 1 shake
Oatmeal 35 gram
Banana 1
Milk (no fat) 250 ml
Meal 2 (after breakfast)
Oatmeal 35 gram
Banana 1
Animal pack (supplement) 1 pack
Omega 3 (supplement) 1 capsule
Meal 3 ( pre-workout)
whey proteine (isolate) 1 shake
Waxy maze 40 gram
Cashew nuts 10 gram
Meal 4 (post-workout)
whey proteine (isolate) 1 shake
Waxy maze 40 gram
Cashew nuts 10 gram
Meal 5 (dinner)
Chicken 200 gram or Salomon 100-150 gram
Sweet patatoes 200 gram or Pasta 200 gram
Vegitables 200 gram or Vegitables 100-150 gram
Meal 6
Gastro bread 140 gram (4 slices)
Peanut butter 60 gram or chicken 100 gram
Meal 7
Gastro bread 70 gram (2 slices)
Peanut butter 30 gram or chicken 50 gram
Meal 8
Quark (the yoghurt type don't know what's called in english) 500 gram
Total: 3200 Kcal
Bij deze mijn schema's
Kritiek en verbeterpunten zijn welkom.
Training:
Day 1 ( chest and calves)
Day 2: ( back)
Day 3: (off)
Day 4: ( arm and forearms)
Day 5: ( shoulder and calves)
Day 6: (legs)
Chest and calves:
-Dumbell bench press 12-10-8-8-8
-Incline barbell press 3 sets (6-8) reps
-Dumbell flyes 3 sets (8-10) reps
-Pullover 3 sets (10-12) reps
-Standing Calf Raises
or Calf Presses on Leg Press machine 12-10-8-8-8
-Seated calf raises 12-12-12
Back and abdominals:
- Latt pull down/pull ups 4 sets (8-12 reps)
- Bent over barbell row 3 sets (8-10 reps)
- One arm dubell row 3 sets (8-10 reps)
- Machine row 4 sets (4-8reps)
- Deadlifts 3 sets (4-8 reps)
- Legg lift 3 sets (25-50 reps)
- Crunches 2 sets (25-50 reps)
- Side Crunches 2 sets (10-20 reps to each side)
Arms and forearms:
-Single arm cable/dumbell curl 3 sets (8-10 reps)
-Single arm hammer curls 3 sets (8-10 reps)
-Single arm preacher/concentration curl 3 sets (8-10 reps)
-Barbell reverse wrist curl 2 sets (15 reps)
-Dumbell wrist curl 2 sets (15 reps)
-One arm pushdown 3 sets (10 reps)
-One arm reverse grip pressdown 2 sets (8-10 reps)
-One arm overhead dumbell/cable tricep extension 2 sets (8-10 reps)
-One arm dubell/cable kickbacks 2 sets ( 8-10 reps)
Shoulder and calves:
Machine/dumbell shoulder press 3 sets (4-10 reps)
One arm side lateral raise 2 sets (8-10 reps)
Dumbell/cable front raise 2 sets (10-12 reps)
Bent over dumbell/cable raise 2 sets (8-10 reps)
Dumbell/barbell shrugs 3 sets (12 reps)
-Standing Calf Raises
or Calf Presses on Leg Press machine 12-10-8-8-8
-Seated calf raises 12-12-12
Legs and abdominals:
Squats 4 sets ( 4-12 reps)
Legg press/hack squats 3 sets (10 reps)
Leg extensions: 3 sets (6-10 rep)/ 1 set (8 reps) one leg at a time
Single-leg standing or two-leg lying Hamstring curls: 3 sets (10 reps)
- Legg lift 3 sets (25-50 reps)
- Crunches 2 sets (25-50 reps)
- Side Crunches 2 sets (10-20 reps to each side)
Drugs:
Week 1- 4
0,5 cc Test E + 0,35 cc Boldenone a day (3,5 cc Test E+ 2,5cc Boldenone a week total)
5 tabs turinabol a day (50 mg total)
week 5-10
0,5 cc Test E + 0,35 cc Boldenone a day (3,5 cc Test E+ 2,5 Boldenone a week total)
Week 11+12
0,35 cc Boldenone a day
Nutrition:
Meal 1 (wake up)
whey proteine (isolate) 1 shake
Oatmeal 35 gram
Banana 1
Milk (no fat) 250 ml
Meal 2 (after breakfast)
Oatmeal 35 gram
Banana 1
Animal pack (supplement) 1 pack
Omega 3 (supplement) 1 capsule
Meal 3 ( pre-workout)
whey proteine (isolate) 1 shake
Waxy maze 40 gram
Cashew nuts 10 gram
Meal 4 (post-workout)
whey proteine (isolate) 1 shake
Waxy maze 40 gram
Cashew nuts 10 gram
Meal 5 (dinner)
Chicken 200 gram or Salomon 100-150 gram
Sweet patatoes 200 gram or Pasta 200 gram
Vegitables 200 gram or Vegitables 100-150 gram
Meal 6
Gastro bread 140 gram (4 slices)
Peanut butter 60 gram or chicken 100 gram
Meal 7
Gastro bread 70 gram (2 slices)
Peanut butter 30 gram or chicken 50 gram
Meal 8
Quark (the yoghurt type don't know what's called in english) 500 gram
Total: 3200 Kcal