Freek86
Novice
- Lid geworden
- 21 sep 2014
- Berichten
- 15
- Waardering
- 0
- Lengte
- 1m78
- Massa
- 79kg
- Vetpercentage
- 13%
Kort vraagje,
Iemand ervaring met deze routine?
Ik wil terug switchen naar een full body routine na een tijdje split gedaan te hebben.
Gr.
The John Grimek Full Body Workout
This full body routine, which was published by Grimek after he retired from competitive bodybuilding, is built around a core of basic compound movements but also features a range of single joint exercises. This routine also makes use of the now common 3x10 training protocol, of which Grimek was one of the first ever proponents of:
Monday
Iemand ervaring met deze routine?
Ik wil terug switchen naar een full body routine na een tijdje split gedaan te hebben.
Gr.
The John Grimek Full Body Workout
This full body routine, which was published by Grimek after he retired from competitive bodybuilding, is built around a core of basic compound movements but also features a range of single joint exercises. This routine also makes use of the now common 3x10 training protocol, of which Grimek was one of the first ever proponents of:
Monday
- Bench Press: 3 sets, 10 reps
- Chin Ups or Pull Downs: 3 sets, 10 reps
- Military Press: 3 sets, 10 reps
- Barbell Curls: 3 sets, 10 reps
- Squats: 3 sets, 10 reps
- Standing Calf Raises: 3 sets, 10 reps
- Incline Press or Dips: 3 sets, 10 reps
- Barbell Row or Dumbbell Row: 3 sets, 10 reps
- Shrusg: 3 sets, 10 reps
- Single Arm Preacher Curl: 3 sets, 10 reps
- Leg Curl: 3 sets, 10 reps
- Abs: 1 set, 50 reps
- Chin Ups or Pull Downs: 3 sets, 10 reps
- Military Press: 3 sets, 10 reps
- Incline Dumbbell Curls: 3 sets, 10 reps
- Front Squats: 3 sets, 10 reps
- Stiff Legged Deadlift: 3 sets, 10 reps