Helo!
Légy szíves segítsetek. Vagy mondjátok el, ha valamit nem jól tudok. Mert biztos, hogy van oylan. És én komolyan szeretnék testépítő lenni, úgyhogy, hogyha mondanátok valami edzéstervet és képet mutatnátok, hogy milyen leszek, azzal az edzéstervvel, azt megköszönném.
Monday: Back
Deadlifts - 805lbs - 4 sets - 6-12 reps
Barbell rows - 585lbs - 3 sets - 10-12 reps
T-bar rows - 585lbs - 3 sets - 10 - 12 reps
One-arm dumbbell rows - 200lbs - 3 sets 10-12 reps
Biceps
Barbell curls - 200lbs - 4 sets -12 reps
Seated alternate dumbbell curls - 90lbs - 12 reps
Cambered-bar preacher curls - 150lbs - 12 reps
Standing cable curls - 200lbs
Shoulders
Military presses - 315lbs - 4 sets - 10-12 reps
Seated dumbbell presses - 170lbs - 4 sets - 12 reps
superset with
Front dumbbell presses - 60lbs - 4 sets - 12 reps
Tuesday : Legs
Squats - 800lbs - 5-6 sets - 2-12 reps
Leg presses - 2,500 lbs - 4 sets - 12 reps
Parking-lot lunges - 315lbs - 2 sets - 100 yards
Stiff-leg deadlifts - 315lbs -3 sets - 12 reps
Seated leg curls - 200 lbs - 3 sets - 12 reps
Wednesday : Chest
Bench presses - 500lbs - 5 sets - 12 reps
Incline barbell presses - 405lbs - 3 sets - 12 reps
Flat dumbbell presses - 200lbs - 3 sets - 12 reps
Flat flyes - 130lbs - 4 sets - 12 reps
Triceps
Seated cambered-bar extensions - 215lbs - 3 sets - 12 reps
Seated dumbbell extensions - 170lbs - 4 sets - 12 reps
Close-grip bench presses - 350lbs - 4 sets - 12 reps
Thursday: Back
Barbell rows - 585lbs - 5 sets - 10 - 12 reps
Pulley Rows - 400lbs - 4 sets - 10 - 12 reps
Machine pulldowns - 350lbs - 3 sets - 10 - 12 reps
Front pulldowns - 350lbs - 3 sets - 10 - 12 reps
Biceps :
Incline alternate dumbbell curls - 90lbs - 4 sets - 12 reps
Machine curls - 200lbs - 3 sets - 12 reps
superset with
Standing cable curls - 200lbs - 4 sets - 12 reps
Shoulders :
Seated dumbbell presses - 170lbs - 4 sets - 12 reps
Front dumbbell rasies - 60lbs - 3 sets - 8 - 25 reps
Machine rasies - 250lbs - 3 sets - 8 - 25 reps
Friday: Legs
Leg extensions - 300lbs - 4 sets - 30 reps
Front squats - 585lbs - 4 sets - 12 - 15 reps
Hack squats - 900lbs - 3 sets - 12 reps
Standing leg curls - 125lbs - 3 sets - 12 - 15 reps
Lying leg curls - 200lbs - 4 sets -
Saturday : Chest
Incline dumbbell presses - 200lbs - 4 sets - 12 reps
Decline barbell presses - 500lbs - 3 sets - 12 reps
Incline dumbbell flyes - 130lbs - 3 sets - 12 reps
Decline dumbbell presses - 170lbs - 3 sets - 12 reps
Triceps :
Lying cambered-bar extensions - 215lbs - 4 sets - 12 reps
triset with
Machine dips - 360lbs - 4 sets - 12 reps
triset with
Seated cambered-bar extensions - 215lbs - 4 sets - 12 reps
Addintionally :
Calves ( twice a week )
Donkey rasies - 450lbs - 4 sets - 12 reps
Seated rasies - 270lbs - 4 sets - 12 reps
Abs ( four times a week )
Crunches - 3 sets - failure
Sunday : Rest