Bien soan: Jacky

Max. Gewicht

Tag/Muskelgruppe Trainingsübung Sätze Wdh. Gew Gew Gew Gew Gew Gew Gew Gew

Tag 1/Brust Aufwärmsätze 2-3 20-25

Bankdrücken 5* 12-8

Schrägbankdrücken 3 12

Kurzhanteldrücken (Flachbank) 3 12

Fliegende (Flachbank) 4 10

Tag 2/Beine Aufwärmesätze 2-3 15

Kniebeugen 5-6* 12-2

Beinpressen 4 8-10

Hackenschmidt-Kniebeugen 3 10

Tag 3/Rücken Aufwärmsätze 2-3 10-12

Kreuzheben 4* 12-2

Langhantel-Rudern 4* 12-7

T-Hantel Rudern 3 10-12

Rudern am Seilzug 3 10-12

Tag 4/Pause

Tag 5/Schultern Aufwärmsätze 2 10-12

Schulterdrücken im Sitzen 4 10-12

Seitheben im Stehen 4 10

Kurzhantel-Frontheben 4 10

Seitheben in Vorbeugen 4 10

Tag 6/ Bizeps Langhantel-Curls 4 8-12

Abwechselnde Kurzhantel-Curls

im Sitzen 3 8-12

Scott-Curls 4 8-12

im Supersatz mit

Kabel-Curls im Stehen 4 8-12

Tag 7/Trizeps French-Press 6 12

Tritepsdrücken im Sitzen 4 12

Dips mit Zusatzgewicht 4 25

* Das Trainingsgewicht wird im Pyramidensystem von Satz zu Satz gesteigert und die Wiederholungszahl

wird gleichzeitig gesenkt.

Max. Gewicht

Tag/Muskelgruppe Trainingsübung Sätze Wdh. Gew Gew Gew Gew Gew Gew Gew Gew

Montag

Rücken Kreuzheben 4 6-12

Langhantelrudern 3 10-12

T-Hantel-Rudern 3 10-12

Einarmiges Kurzhantelrudern 3 10-12

Bizeps Langhantelcurls 4 12

Alternierende KH-Curls im Sitzen 3 12

Scottcurls mit der SZ-Hantel 3 12

Kabelcurls im Stehen 4 12

Schultern Military Press 4 10-12

KH-Drücken im Sitzen 4 12

im Supersatz mit

KH-Frontheben im Stehen 4 12

Dienstag

Beine Kniebeugen 5-6 2-12

Beinpresse 4 12

Ausfallschritte 2 100m

Kreutzheben 3 12

Beinbizepscurls im Sitzen 3 12

Mittwoch

Brust Bankdrücken 5 12

Schrägbankdrücken mit der LH 3 12

Flachbankdrücken mit KH 3 12

Flachbank-Fliegende 4 12

Trizeps SZ-Hantel-Strecken im Sitzen 3 12

KH-Strecken im Sitzen 4 12

Bankdrücken mit engem Griff 4 12

Bien soan: Jacky

Jay Cutler’s Bodybuilding Routine.

Monday – Delts, Traps, Triceps & Abs:

* Delts Dumbbell Side Laterals 3 sets x 12 reps

* Dumbbell Press 3 sets x 8-12 reps

* Side Lateral Cable 3 sets x 8-12 reps

* Front Raise with Olympic Bar 2 sets x 10 reps

* Bent Over Dumbbell Laterals 3 sets x 10 reps

* Triceps Cable Extension 4 sets x 15 reps

* Single Arm Extensions 3 sets x 15 reps

* Close-Grip Bench Press 3 sets x 8 reps

* Superset: French Press 3 sets x 8 reps

* Dumbbell Kickbacks 3 sets x 12 reps

* Dips 3 sets of 15 reps

* Traps Shrugs 4 sets x 12 reps

* Abs Crunches 3 sets x 20 reps

* Rope Crunch 3 sets x 20 reps

* Hanging Leg Raise 3 sets x 12 reps

* Leg Lifts 3 sets x 10 reps

Tuesday – Back:

* Back Wide-Grip Pulldowns 3 sets x 10 reps

* Dumbbell Rows 3 sets x 10 reps

* Bent Over Barbell Rows 4 sets x 10 reps

* Deadlifts 3 sets x 12 reps

* Close-Grip T-bar Row 3 sets x 10 reps

* Behind-the-Neck Pulldowns 3 sets x 10 reps

* Seated Rows 3 sets x 10 reps

* Hyperextensions 3 sets x 10 reps

Wednesday – Off

Thursday – Chest, Biceps, Forearms & Abs:

* Chest Incline Barbell Press 5 sets x 10-12 reps

* Flat Dumbbell Press 3 sets x 8-10 reps

* Incline Dumbbell Flyes 3 sets x 10 reps

* Cable Crossovers 3 sets x 12 reps

* Decline Bench Press 3 sets x 8 reps

* Biceps Straight Bar Curl 5 sets x 15 reps

* Single Arm Dumbbell Curl 3 sets x 12 reps

* Single Arm Preacher Curl 3 sets x 10 reps

* Hammer Curl 2 sets x 12-15 reps

* Forearms Reverse Curls 6 sets x 15 reps

* Abs Crunches 3 sets x 20 reps

* Rope Crunch 3 sets x 20 reps

* Hanging Leg Raise 3 sets x 12 reps

* Leg Lifts 3 sets x 10 reps

print Click Here For A Printable Log Of Thursday.

Friday – Quads:

* Leg Extensions 3 sets x 20 reps

* Leg Press 4 sets x 12 reps

* Squats 4 sets x 6-10 reps

* Lunges 3 sets x 8 steps per leg

* Leg Extensions (heavy) 4 sets x 10 reps

Saturday – Hamstrings, Calves & Abs:

* Hamstrings Lying Leg Curl 6 sets x 12 reps

* Romanian Deadlift 3 sets x 10 reps

* Single Leg Hamstring Curl 3 sets x 12 reps

* Leg Press (feet high and wide) 3 sets x 12 reps

* Calves Standing Calf Raise 4 sets x 10 reps

* Donkey Calf Raise 2 sets x 10 reps

* Seated Calf Raise 3 sets x 10 reps

* Abs Crunches 3 sets x 20 reps

* Rope Crunch 3 sets x 20 reps

* Hanging Leg Raise 3 sets x 12 reps

* Leg Lifts 3 sets x 10 reps

Sunday – Off

Bien soan: Jacky

Phil Heath

Monday: Chest Tuesday: Legs

Wednesday: Back Thursday: Shoulders

Friday: Arms Satureday and Sunday: Rest

Off-Season Training Routine

Quads, Hamstrings and Calves

Extensions4 sets 8-12 reps

Front Squats4 sets 6-8 reps

Leg Presses3 sets 6-8 reps

Hack Squats7 sets 5-7 reps

Hamstrings (6 pm)

Stiff-Leg Deadlifts4 sets 6-8 reps

Lying Leg Curls4 sets 6-8 reps

Seated Leg Curls [Dagger]7 sets 5-7 reps

Calves

Standing Calf Raises4 sets 15-20 reps

Leg Press Calf Raises4 sets 15-20 reps

Seated Calf Raises7 sets 12-15 reps

Chest and Triceps

Dumbell Incline Presses4 sets 6-8 reps

Dumbell Incline Flyes4 sets 6-8 reps

Hammer Strength Bench Presses3 sets 6-8 reps

Pec Decks7 sets 6-8 reps

Triceps

Pushdowns with Rope Attachment3 sets 12 reps

Dips3 sets 12 reps

Close-Grip Bench Presses3 sets 6-8 reps

Lying Triceps Extensions7 sets 6-8 reps

Back and Biceps

Wide-Grip Pull-Ups3 sets 10 reps

Power-Grip Chin-Ups3 sets 10 reps

T-Bar Rows4 sets 6-8 reps

Bent-Over Rows (Underhand Grip)4 sets 6-8 reps

One-Arm Dumbell Rows3 sets 6-8 reps

Straight-Arm Pull Downs with Rope Attachment7 sets 12 reps

Biceps

Standing EZ-Bar Curls3 sets 6-8 reps

Hammer Curls3 sets 6-8 reps

Concentration Curls3 sets 6-8 reps

Dumbell Preacher Curls7 sets 5-7 reps

Shoulders and Traps

Dumbell Military Presses4 sets 6-8 reps

Dumbell Front Raises4 sets 6-8 reps

Upright Rows4 sets 6-8 reps

Dumbell Lateral Raises7 sets 6-8 reps

Traps

Dumbell Shrugs3-4 sets 6-8 reps

Barbell Shrugs3-4 sets 6-8 reps

Rear Delts

Bent-Over Dumbell Raises4 sets 6-8 reps

Reverse Pec Decks7 sets 6-8 reps

Phil Heath

Monday: Chest Tuesday: Legs

Wednesday: Back Thursday: Shoulders

Friday: Arms Satureday and Sunday: Rest

Pre-Contest Training Routine

Quads, Hamstrings and Calves

Extensions4 sets 8-12 reps

Front Squats4 sets 10-12 reps

Leg Presses3 sets 10-12 reps

Hack Squats7 sets 5-7 reps

Hamstrings (6 pm)

Stiff-Leg Deadlifts4 sets 10-12 reps

Lying Leg Curls4 sets 10-12 reps

Seated Leg Curls [Dagger]7 sets 5-7 reps

Calves

Standing Calf Raises4 sets 15-20 reps

Leg Press Calf Raises4 sets 15-20 reps

Seated Calf Raises7 sets 12-15 reps

Chest and Triceps

Dumbell Incline Presses4 sets 10-12 reps

Dumbell Incline Flyes4 sets 10-12 reps

Hammer Strength Bench Presses3 sets 10-12 reps

Pec Decks7 sets 10-12 reps

Triceps

Pushdowns with Rope Attachment3 sets 12 reps

Dips3 sets 12 reps

Close-Grip Bench Presses3 sets 10-12 reps

Lying Triceps Extensions7 sets 10-12 reps

Back and Biceps

Wide-Grip Pull-Ups3 sets 10 reps

Power-Grip Chin-Ups3 sets 10 reps

T-Bar Rows4 sets 10-12 reps

Bent-Over Rows (Underhand Grip)4 sets 10-12 reps

One-Arm Dumbell Rows3 sets 10-12 reps

Straight-Arm Pull Downs with Rope Attachment7 sets 12 reps

Biceps

Standing EZ-Bar Curls3 sets 10-12 reps

Hammer Curls3 sets 10-12 reps

Concentration Curls3 sets 10-12 reps

Hammer Strength Preacher Curls7 sets 5-7 reps

Shoulders and Traps

Smith Machine Military Presses4 sets 10-12 reps

Dumbell Front Raises4 sets 10-12 reps

Upright Rows4 sets 10-12 reps

Dumbell Lateral Raises7 sets 10-12 reps

Traps

Dumbell Shrugs3-4 sets 10-12 reps

Barbell Shrugs3-4 sets 10-12 reps

Rear Delts

Bent-Over Dumbell Raises4 sets 10-12 reps

Reverse Pec Decks7 sets 10-12 reps