Voint1
Novice
- Lid geworden
- 27 feb 2018
- Berichten
- 15
- Waardering
- 2
- Lengte
- 1m80
- Massa
- 66kg
- Vetpercentage
- 12%
Beste,
Ik train nu anderhalfander en heb vrijwel altijd of PPL gedaan. Ben altijd blijven lezen en leren over andere dingen en toen stuitte ik op een 6 daagse push pull (veel frequency en weinig volume) ik vond het volume wel erg weinig dus heb hier mijn eigen draai bij gegeven(wat volume erbij). Is dit oke of verpest dit juist de hele bedoeling van het programma. Ik vroeg me af wat jullie ervan vinden:
Monday (Push 1)
A. Single-Leg Press: 3 warm-up sets of 4-6 reps, then 1 work set of rest/pause or cluster.
B. dumbbell incline press: 2 warm-up sets of 8-10 reps with a slow eccentric, then 1 work set of 8-10 reps to failure (slow tempo), then hold the stretched position as long as tolerable.
C. Dumbbell lateral raise: 2 warm-up sets of 10-12 reps, then 1 work set of 10-12 reps to failure, then as many micro-sets of 3 reps as possible with 15-20 seconds of rest in between.
D. Push Press: 3 warm-up sets of 4-6 reps, then 1 work set of rest/pause or cluster.
E. Close-grip bench press: 3 warm-up sets of 4-6 reps, then 1 work set of rest/pause or cluster.
Tuesday (Pull 1)
A. Romanian deadlift : 2-3 warm-up sets of 4-6 reps, then 1 work set of rest/pause.
B. Dumbbell pullover: 1-2 warm-up sets of 8-10 reps with a slow eccentric, then 1 work set of 8-10 reps to failure (slow tempo), and finally hold the stretched position as long as tolerable.
C. Rear delts machine or dumbbell rear delt raises: 1-2 warm-up sets of 10-12 reps, then 1 work set of 10-12 reps to failure, and finally as many micro-sets of 3 reps as possible with 15-20 seconds of rest in between.
D. Standing barbell curl: 2-3 warm-up sets of 4-6 reps, then 1 work set of rest/pause or cluster.
Wednesday (Push 2)
A. Military press and Side Raise: 3 warm-up sets of 4-6 reps (10-12 for side raise), then 1 work set of rest/pause or cluster.
B. Squat: 2 warm-up sets of 8-10 reps, then 1 work set of 8-10 reps of rest/pause or cluster.
C. Machine Chest Press: 2 warm-up sets of 10-12 reps, then 1 work set of 10-12 reps to failure, and then as many micro-sets of 3 reps as possible with 15-20 seconds of rest in between.
D. Overhead single cable triceps extension: 2 warm-up sets of 8-10 reps with a slow eccentric, then 1 work set of 8-10 reps to failure (slow tempo).
E. Pec deck: 2 warm-up sets of 10-12 reps, then 1 work set of 10-12 reps to failure, and then as many micro-sets of 3 reps as possible with 15-20 seconds of rest in between.
Thursday (Pull 2)
A. Chin up or Pull up: 3 warm-up sets of 4-6 reps, then 1 work set of rest/pause or cluster.
B. Neutral grip seated row: 2 warm-up sets of 8-10 reps with a slow eccentric, then 1 work set of 8-10 reps to failure (slow tempo), and finally hold the stretched position as long as tolerable.
C. Leg curl: 2 warm-up sets of 10-12 reps, then 1 work set of 10-12 reps to failure, and finally as many micro-sets of 3 reps as possible with 15-20 seconds of rest in between.
D. Alternate dumbbell curl: 2 warm-up sets of 8-10 reps with a slow eccentric, then 1 work set of 8-10 reps to failure (slow tempo), and finally hold the stretched position.
Friday (Push 3)
A. Incline Bench Press or Flat Bench Press: 3 warm-up sets of 4-6 reps, then 1 work set of rest/pause or cluster.
B. Cable Fly: 2 warm-up sets of 10-12 reps, then 1 work set of 10-12 reps to failure, then as many micro-sets of 3 reps as possible with 15-20 seconds of rest in between.
C. Dumbbell lateral raise on incline bench: 2 warm-up sets of 8-10 reps with a slow eccentric, then 1 work set of 8-10 reps to failure (slow tempo), and finally hold the stretched position as long as tolerable.
D. Leg extension: 2 warm-up sets of 10-12 reps, then 1 work set of 10-12 reps to failure, and finally as many micro-sets of 3 reps as possible with 15-20 seconds of rest in between.
E. Rope triceps pressdown: 2 warm-up sets of 10-12 reps, then 1 work set of 10-12 reps to failure, and finally as many micro-sets of 3 reps as possible with 15-20 seconds of rest in between.
Saturday (Pull 3)
A. Dumbbell Romanian deadlift with front of feet elevated one inch: 2 warm-up sets of 8-10 reps with a slow eccentric, then 1 work set of 8-10 reps to failure (slow tempo), and then hold the stretched position.
B. Lat pulldown: 3 warm-up sets of 4-6 reps, then 1 work set of rest/pause or cluster.
C. Bent over Row: 3 warm-up sets of 4-6 reps then 1 work set of rest/pause or cluster.
D. Straight-arm pulldown: 2 warm-up sets of 10-12 reps, then 1 work set of 10-12 reps to failure, and finally as many micro-sets of 3 reps as possible with 15-20 seconds of rest in between.
E. Cable curl: 2 warm-up sets of 10-12 reps, then 1 work set of 10-12 reps to failure, and finally as many micro-sets of 3 reps as possible with 15-20 seconds of rest in between.
F. Close Grip EZ-Bar Spider Curl: 2 warm-up sets of 10-12 reps, then 1 work set of 10-12 reps to failure, and finally as many micro-sets of 3 reps as possible with 15-20 seconds of rest in between.
Ik train nu anderhalfander en heb vrijwel altijd of PPL gedaan. Ben altijd blijven lezen en leren over andere dingen en toen stuitte ik op een 6 daagse push pull (veel frequency en weinig volume) ik vond het volume wel erg weinig dus heb hier mijn eigen draai bij gegeven(wat volume erbij). Is dit oke of verpest dit juist de hele bedoeling van het programma. Ik vroeg me af wat jullie ervan vinden:
Monday (Push 1)
A. Single-Leg Press: 3 warm-up sets of 4-6 reps, then 1 work set of rest/pause or cluster.
B. dumbbell incline press: 2 warm-up sets of 8-10 reps with a slow eccentric, then 1 work set of 8-10 reps to failure (slow tempo), then hold the stretched position as long as tolerable.
C. Dumbbell lateral raise: 2 warm-up sets of 10-12 reps, then 1 work set of 10-12 reps to failure, then as many micro-sets of 3 reps as possible with 15-20 seconds of rest in between.
D. Push Press: 3 warm-up sets of 4-6 reps, then 1 work set of rest/pause or cluster.
E. Close-grip bench press: 3 warm-up sets of 4-6 reps, then 1 work set of rest/pause or cluster.
Tuesday (Pull 1)
A. Romanian deadlift : 2-3 warm-up sets of 4-6 reps, then 1 work set of rest/pause.
B. Dumbbell pullover: 1-2 warm-up sets of 8-10 reps with a slow eccentric, then 1 work set of 8-10 reps to failure (slow tempo), and finally hold the stretched position as long as tolerable.
C. Rear delts machine or dumbbell rear delt raises: 1-2 warm-up sets of 10-12 reps, then 1 work set of 10-12 reps to failure, and finally as many micro-sets of 3 reps as possible with 15-20 seconds of rest in between.
D. Standing barbell curl: 2-3 warm-up sets of 4-6 reps, then 1 work set of rest/pause or cluster.
Wednesday (Push 2)
A. Military press and Side Raise: 3 warm-up sets of 4-6 reps (10-12 for side raise), then 1 work set of rest/pause or cluster.
B. Squat: 2 warm-up sets of 8-10 reps, then 1 work set of 8-10 reps of rest/pause or cluster.
C. Machine Chest Press: 2 warm-up sets of 10-12 reps, then 1 work set of 10-12 reps to failure, and then as many micro-sets of 3 reps as possible with 15-20 seconds of rest in between.
D. Overhead single cable triceps extension: 2 warm-up sets of 8-10 reps with a slow eccentric, then 1 work set of 8-10 reps to failure (slow tempo).
E. Pec deck: 2 warm-up sets of 10-12 reps, then 1 work set of 10-12 reps to failure, and then as many micro-sets of 3 reps as possible with 15-20 seconds of rest in between.
Thursday (Pull 2)
A. Chin up or Pull up: 3 warm-up sets of 4-6 reps, then 1 work set of rest/pause or cluster.
B. Neutral grip seated row: 2 warm-up sets of 8-10 reps with a slow eccentric, then 1 work set of 8-10 reps to failure (slow tempo), and finally hold the stretched position as long as tolerable.
C. Leg curl: 2 warm-up sets of 10-12 reps, then 1 work set of 10-12 reps to failure, and finally as many micro-sets of 3 reps as possible with 15-20 seconds of rest in between.
D. Alternate dumbbell curl: 2 warm-up sets of 8-10 reps with a slow eccentric, then 1 work set of 8-10 reps to failure (slow tempo), and finally hold the stretched position.
Friday (Push 3)
A. Incline Bench Press or Flat Bench Press: 3 warm-up sets of 4-6 reps, then 1 work set of rest/pause or cluster.
B. Cable Fly: 2 warm-up sets of 10-12 reps, then 1 work set of 10-12 reps to failure, then as many micro-sets of 3 reps as possible with 15-20 seconds of rest in between.
C. Dumbbell lateral raise on incline bench: 2 warm-up sets of 8-10 reps with a slow eccentric, then 1 work set of 8-10 reps to failure (slow tempo), and finally hold the stretched position as long as tolerable.
D. Leg extension: 2 warm-up sets of 10-12 reps, then 1 work set of 10-12 reps to failure, and finally as many micro-sets of 3 reps as possible with 15-20 seconds of rest in between.
E. Rope triceps pressdown: 2 warm-up sets of 10-12 reps, then 1 work set of 10-12 reps to failure, and finally as many micro-sets of 3 reps as possible with 15-20 seconds of rest in between.
Saturday (Pull 3)
A. Dumbbell Romanian deadlift with front of feet elevated one inch: 2 warm-up sets of 8-10 reps with a slow eccentric, then 1 work set of 8-10 reps to failure (slow tempo), and then hold the stretched position.
B. Lat pulldown: 3 warm-up sets of 4-6 reps, then 1 work set of rest/pause or cluster.
C. Bent over Row: 3 warm-up sets of 4-6 reps then 1 work set of rest/pause or cluster.
D. Straight-arm pulldown: 2 warm-up sets of 10-12 reps, then 1 work set of 10-12 reps to failure, and finally as many micro-sets of 3 reps as possible with 15-20 seconds of rest in between.
E. Cable curl: 2 warm-up sets of 10-12 reps, then 1 work set of 10-12 reps to failure, and finally as many micro-sets of 3 reps as possible with 15-20 seconds of rest in between.
F. Close Grip EZ-Bar Spider Curl: 2 warm-up sets of 10-12 reps, then 1 work set of 10-12 reps to failure, and finally as many micro-sets of 3 reps as possible with 15-20 seconds of rest in between.
