Re: Anatolys Plan! Eure Meinungen?
Verfasst: 4. Dez 2024, 21:10
Sorry, falscher link bzw. Video.
Day 1: Squat Focus
Exercise Sets Reps Notes
Back Squat 5 pyramid sets 3-5 rep range Working up to a heavy triple or quintuple
Front Squat 4 pyramid sets 6-8 rep range For quad development and core stability
Leg Press 3 sets till failure 8-10 rep range Additional volume for leg growth
Calf Raises 4 sets till failure 12-15 rep range Calf strengthening and hypertrophy
Day 2: Bench Press Focus
Exercises Sets Reps Notes
Bench Press 5 pyramid sets 3-5 rep range Building up to a heavy set
Incline Bench Press 4 sets till failure 6-8 rep range To target the upper chest
Dumbbell Fly’s 3 sets till failure 10-12 rep range For chest width and stretch
Tricep Dips 4 sets till failure Fill Failure For tricep strength and mass
Day 3: Deadlift Focus
Exercise Sets Reps Notes
Deadlift 5 pyramid sets 3-5 rep range Heavy pulls focusing on form and power
Romanian Deadlift 4 sets till failure 6-8 rep range To strengthen the hamstrings and lower back
Bent Over Rows 3 sets till failure 8-10 rep range Upper back and grip strength
Hyperextensions 4 sets till failure 10-12 rep range Lower back endurance and
Day 4: Accessory and Recovery
Exercise Sets Reps Notes
Light Squat or Deadlift Variations 3 8-10 rep range Active recovery and technique work
Shoulder Press 4 sets till failure 6-8 rep range Overall shoulder development
Pull-Ups/Chin-Ups 4 sets till failure till failure Upper body strength and control
Core Work (Planks, Leg Raises): 3 sets each till failure Core strength and stability
Days 5-7: Rest and Active Recovery
Exercise Notes
Light Cardio or Mobility Work
Stretching and Foam Rolling Adequate Rest for Muscle Recovery and Growth
Quelle:
https://pumpx.app/blog/anatolys-workout-routine/
Day 1: Squat Focus
Exercise Sets Reps Notes
Back Squat 5 pyramid sets 3-5 rep range Working up to a heavy triple or quintuple
Front Squat 4 pyramid sets 6-8 rep range For quad development and core stability
Leg Press 3 sets till failure 8-10 rep range Additional volume for leg growth
Calf Raises 4 sets till failure 12-15 rep range Calf strengthening and hypertrophy
Day 2: Bench Press Focus
Exercises Sets Reps Notes
Bench Press 5 pyramid sets 3-5 rep range Building up to a heavy set
Incline Bench Press 4 sets till failure 6-8 rep range To target the upper chest
Dumbbell Fly’s 3 sets till failure 10-12 rep range For chest width and stretch
Tricep Dips 4 sets till failure Fill Failure For tricep strength and mass
Day 3: Deadlift Focus
Exercise Sets Reps Notes
Deadlift 5 pyramid sets 3-5 rep range Heavy pulls focusing on form and power
Romanian Deadlift 4 sets till failure 6-8 rep range To strengthen the hamstrings and lower back
Bent Over Rows 3 sets till failure 8-10 rep range Upper back and grip strength
Hyperextensions 4 sets till failure 10-12 rep range Lower back endurance and
Day 4: Accessory and Recovery
Exercise Sets Reps Notes
Light Squat or Deadlift Variations 3 8-10 rep range Active recovery and technique work
Shoulder Press 4 sets till failure 6-8 rep range Overall shoulder development
Pull-Ups/Chin-Ups 4 sets till failure till failure Upper body strength and control
Core Work (Planks, Leg Raises): 3 sets each till failure Core strength and stability
Days 5-7: Rest and Active Recovery
Exercise Notes
Light Cardio or Mobility Work
Stretching and Foam Rolling Adequate Rest for Muscle Recovery and Growth
Quelle:
https://pumpx.app/blog/anatolys-workout-routine/
