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    Trenings Plan

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    Thomas1
    This document outlines a 4 day training split focusing on legs, back and arms, chest and shoulders, and chest, shoulders, and triceps. Each day includes warm up sets, working sets, prescribed reps, target intensity/1RM, and rest periods for various exercises. The notes section provides additional guidance on form, focus, and set/rep schemes.

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    Trenings Plan

    Uploaded by

    Thomas1
    15 views6 pages
    This document outlines a 4 day training split focusing on legs, back and arms, chest and shoulders, and chest, shoulders, and triceps. Each day includes warm up sets, working sets, prescribed reps, target intensity/1RM, and rest periods for various exercises. The notes section provides additional guidance on form, focus, and set/rep schemes.

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    Strengt and mass

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    This document outlines a 4 day training split focusing on legs, back and arms, chest and shoulders, and chest, shoulders, and triceps. Each day includes warm up sets, working sets, prescribed reps, target intensity/1RM, and rest periods for various exercises. The notes section provides additional guidance on form, focus, and set/rep schemes.

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    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
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    15 views6 pages

    Trenings Plan

    Uploaded by

    Thomas1
    This document outlines a 4 day training split focusing on legs, back and arms, chest and shoulders, and chest, shoulders, and triceps. Each day includes warm up sets, working sets, prescribed reps, target intensity/1RM, and rest periods for various exercises. The notes section provides additional guidance on form, focus, and set/rep schemes.

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    of 6

    Leg Day – Day 1

    Legs – Dag Warm Up Working Reps RPE / 1RM Rest Notes


    1 Sets Sets (Minutter)

    Squat 4 2 5 8/80% 3-4 FOCUS ON


    TECHNIQUE
    AND
    EXPLOSIVE
    POWER!

    RDLS 1 3 12 - 15 7-8 1-2

    BSS 1 3 15 - 20 N/A Gå tungt,


    fokus på
    bevegelse

    Leg Exs 1 3-4 15 - Fail N/A 2-3

    SuS Maskin 1 3 15 - 20 7-8 2 Ikke gå for


    tungt, fokus
    på skvise

    Leg Press 3 Fail 10 1-2

    Chest and Shoulders – Day 1


    Chest / Warm Up Working Reps RPE / 1RM Rest Notes
    Skuldre Sets Sets (Minutter)

    Bench 4 1 3 8.5 4-5 HARD SET

    Bench Pause 0 2-3 10 67% / N/A 2- 3 Pause på 2


    sek

    OHP 2 3 8 70% - N/A 2-3 RESET


    EACH REP
    (DON'T
    TOUCH-AN
    D-PRESS)

    Incline DBP 1 3 15 - Fail N/A 2-3

    Flat DBP 1 3 15 - Fail N/A 2-3

    Chest Flyes 1 3 15 8-9 1-2

    Lateral 1 3 15-20 8-9 1-2


    Raises

    Arnold Press 1 3 12-15 7-8 1-2

    Face Pull 1 3 15 - 20 8-9 2-3

    Reverse Pec 1 3 12 - 15 8-9 1-2


    Deck

    Back and Arms – Day 1


    Back / Warm Up Reps RPE / 1RM Rest Notes
    Working Sets
    Arms Sets (Minutter)

    PullUps 1 3 8-10 7-8 1-3 Lette vekter


    Med Vekt

    Deadlift 4 3 4 80% - N/A 3-5

    Bent Over 2 2 12-15 7-8 2-3


    Rows

    Close Grip 2 2 12-15 8-9 1-2


    Seated

    Lat 1 3 12-15 8-9 1-2


    PullDown
    (Begge
    Måter)

    Rope 1 3 15-20 7-8 1-2 Fokuser på å


    PullOver strekke latsa

    1 3 12-15 7-9 1-2


    Ez Bar Curls

    Hammer 1 3 10-12 9 1-2


    Curls

    Incline 1 3 21 9-10 2-3


    Curls 21s

    Seated OH 1 3 12-15 8-9 1-2


    ext

    Skull 4 15 8-9 1-2


    Crusher

    Triceps 1 3 12-15 8-9 1-2


    Pressdown

    Leg Day – Day 2

    Legs - Dag 2 Warm Up Reps RPE / 1RM Rest Notes


    Working Sets
    Sets (Minutter)

    Squat 4 3 4 80% 3-4 FOCUS ON


    TECHNIQUE
    AND
    EXPLOSIVE
    POWER!

    RDLS 1 3 12 - 15 7-8 1-2


    BSS 1 3 15 - 20 N/A Gå tungt,
    fokus på
    bevegelse

    Leg Curl 1 3 15 7-8 2 Ikke gå for


    tungt, fokus
    på skvise

    Leg Exs 1 3-4 15 - Fail N/A 2-3 Drop set på 2


    siste set

    Leg Press 3 Fail 10 1-2


    Back / Warm Up Reps RPE / 1RM Rest Notes
    Working Sets
    Arms Sets (Minutter)

    PullUps Med 1 3 8-10 7-8 1-3 Lette vekter


    Vekt

    Deadlift / 4 3/4 4/2 80% / 75% 3-5


    Pause - N/A

    One Arm Rows 1 3 12-15 7-8 1-2

    Close Grip 2 2 12-15 8-9 1-2


    Seated

    Lat 1 3 12-15 8-9 1-2


    PullDown
    (Begge
    Måter)

    Rope 1 3 15-20 7-8 1-2


    Fokuser på å
    PullOver
    strekke latsa

    1 3 12-15 7-9 1-2


    Ez Bar Curls

    Hammer 1 3 10-12 9 1-2


    Curls

    Incline Curls 1 3 15 9-10 1-2 En arm om


    gangen

    Arnold / 0 4 12-15 8.9 1-2 En arm om


    Preacher gangen
    Curls

    Back and Arms – Day 2

    Chest, Shoulders and Triceps – Day 2

    Chest / Warm Up Working Sets Reps RPE / 1RM Rest Notes


    Skuldre/Trice Sets (Minutter)
    ps

    Bench 2 3 4 8.5 2-3 HARD SET


    Bench Pause 3 3 5 75% / N/A 2- 3 Pause på 3 sek

    OHP 2 3 8 70% - N/A 2-3 RESET


    EACH REP
    (DON'T
    TOUCH-AN
    D-PRESS)

    Incline DBP 1 3 15 - Fail N/A 2-3

    Flat DBP 1 3 15 - Fail N/A 2-3

    Chest Flyes 1 3 15 8-9 1-2

    1 3 15-20 8-9 1-2


    Lateral Raises

    Arnold Press 1 3 12-15 7-8 1-2

    Face Pull 1 3 15 - 20 8-9 2-3

    Reverse Pec 1 3 12 - 15 8-9 1-2


    Deck

    Seated OH 1 3 12-15 8-9 1-2


    ext

    Skull 4 15 8-9 1-2


    Crusher

    Triceps 1 3 21 9-10 2-3


    Pressdown
    21s

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