4-ugers træningsprogram: Full-Body, Split og Volume

WEEK 1: WHOLE IN ONE

Full-Body Split

Workouts 1, 2, 3Monday/Wednesday/Friday

MUSCLE GROUP

EXERCISE

SETS

REPS

Chest

Dumbbell Bench Press

3

8,10,12

Back

Lat Pulldown

3

8,10,12

Shoulders

Dumbbell Overhead Press

3

8,10,12

Quads

Leg Press

3

8,10,12

Hamstrings

Lying Leg Curl

3

8,10,12

Triceps

Rope Pressdown

3

8,10,12

Biceps

Barbell Curl

3

8,10,12

Calves

Standing Calf raise

3

8,10,12

Abs

Crunch

3

15

WEEK 2: SPLIT DECISION

Two-Day Split (Upper Body, Lower Body)

Workouts 1 & 3Monday/Thursday: Upper Body

MUSCLE GROUP

EXERCISE

SETS

REPS

Chest

Bench Press

3

10,12,15

Chest

Flat Bench Dumbbell Flye

3

10,12,15

Back

Barbell Bent-Over Row

3

10,12,15

Back

Lat Pulldown

3

10,12,15

Shoulders

Dumbbell Overhead Press

3

10,12,15

Shoulders

Dumbbell Lateral Raise

3

10,12,15

Biceps

Barbell Curl

3

10,12,15

Biceps

Preacher Curl Machine

3

10,12,15

Triceps

Lying Barbell Extension

3

10,12,15

Triceps

Rope Pressdown

3

10,12,15

Abs

Crunch

3

15-20

Workouts 2 & 4Tuesday/Friday: Lower Body

MUSCLE GROUP

EXERCISE

SETS

REPS

Quads

Leg Press

3

10,12,15

Quads

Leg Extension

3

10,12,15

Hamstrings

Lying Leg Curl

3

10,12,15

Hamstrings

Seated Leg Curl

3

10,12,15

Calves

Standing Calf raise

3

15-20

Calves

Seated Calf raise

3

15-20

WEEK 3: THREE ON THREE

Three-Day Split (Push/Pull/Legs)

Workouts 1 & 4Monday/Thursday: Push