Muskelaufbau Mittelstufe 6Wochen 4Tage/Woche
Beispieltag: Upper Strength Density
Geschätzt 44 Minuten
Upper primer
2 Einträge- dynamic_warmup_upper · 1 Sätze
- face_pull · 2 Sätze
Press and row
3 Einträge- barbell_bench_press
- barbell_row · 3 Sätze
- rest
Classic upper superset
2 Einträge- group
- group
Open the rib cage
1 Eintrag- thoracic_rotation · 1 Sätze
Programmstruktur
Woche 1 · Base Density 1
Tag 1: Upper Strength Density 44m
Tag 2: Lower Quad + Core 43m
Tag 4: Upper Pump + Arms 42m
Tag 6: Lower Posterior + Conditioning 43m
Woche 2 · Base Density 2
Tag 1: Upper Strength Density 45m
Tag 2: Lower Quad + Core 44m
Tag 4: Upper Pump + Arms 43m
Tag 6: Lower Posterior + Conditioning 44m
Woche 3 · Build and Intensify 1
Tag 1: Upper Strength Density 45m
Tag 2: Lower Quad + Core 45m
Tag 4: Upper Pump + Arms 44m
Tag 6: Lower Posterior + Conditioning 45m
Woche 4 · Build and Intensify 2
Tag 1: Upper Strength Density 45m
Tag 2: Lower Quad + Core 45m
Tag 4: Upper Pump + Arms 44m
Tag 6: Lower Posterior + Conditioning 45m
Woche 5 · Build and Intensify 3
Tag 1: Upper Strength Density 45m
Tag 2: Lower Quad + Core 45m
Tag 4: Upper Pump + Arms 45m
Tag 6: Lower Posterior + Conditioning 45m
Woche 6 · Deload and Resensitize
Tag 1: Upper Deload 36m
Tag 2: Lower Deload 36m
Tag 4: Upper Pump Deload 35m
Tag 6: Posterior Deload + Easy Conditioning 36m