Trainingschedule #1 ( Fitness )

Trainingschedule #1 ( Peak Performance 4 weeks)

Trainingschedule #1 is a 6 Day Split Program.  Use this program for 4 weeks.

First 2 weeks you do for each set 12-15 reps.  The last 2 weeks you go for 10-12 reps.  Always focus on doing a set to Failure, so maximum weight and intensity.

Day 1: Shoulders/Chest/Triceps + 25min HIIT

  • Dumbell Shoulder Presses 4 x 12-15
  • Front Plate Raises 4 x 12-15
  • Lateral Raises 4 x 12-15
  • Rear Shoulder Flyes 4 x 12-15
  • Incline Bench Press 4 x 12-15
  • Cable CrossOvers 4 x 12-15
  • Incline Dumbell Press 4 x 12-15
  • Hammer Press 4 x 12-15
  • SkullCrushers 4 x 12-15
  • Triceps PushDown ( Triangle Extension ) 4 x 12-15
  • OverHead Rope Extensions 4 x 12-15
  • HIIT 25min

Day 2: Back/Biceps/Abs + 25min HIIT

  • Deadlifts 4 x 12-15
  • Wide-Grip Pull-Ups 4 x 12-15
  • Close-Grip Pull Downs 4 x 12-15
  • Straight Arm Push Downs 3 x 12-15
  • Reverse Peck-Deck 4 x 12-15
  • Bent-Over Side Raises 3 x 12-15
  • Hammer Curls 4 x 12-15
  • Pin Wheel Curls  4 x 12-15
  • Dumbell Curls 4 x 12-15

 

  • Cable Crunch 4 x 12-15
  • Hanging Leg Raises 4 x 12-15

 

  • HIIT 25min

Day 3: Legs / Abs

  • Leg Extensions 4 x 20
  • Barbell Squat 6 x 12-15
  • Lunges 3 x 12-15
  • Leg Press 3  x 12-15
  • Lying Leg Curls 4 x 12-15
  • Romanian DeadLifts 3 x 12-15
  • Standing Calf Raises 4 x 20

 

  • Cable Crunch 4 x 10
  • Hanging Leg Raises 4 x 10
  • Obligue Raises On Parallel Bar 4 x 15

Day 4 : Biceps/Triceps + Crossfit HIIT 1h30

  • SuperSet #1
    • Close Grip Bench Press 3 x  12-15
    • Triceps Rope Push Downs 3 x 12-15
  • SuperSet #2
    • SkullCrushers 3 x 12-15
    • Dumbell Triceps Extensions 3 x 12-15
  • SuperSet #3
    • Hammer Curl 3 x 12-15
    • Plate Curl 20kg 3 x 12-15
  • SuperSet #4
    • Dumbell Curls 3 x 12-15
    • Cable Curls 3 x 12-15
  • Preachers Curls 3 x FAILURE

Day 5: Back / Shoulders /Abs

  • Barbell Rows 4 x 12-15
  • Seated Cable Row ( Wide ) 4 x 12-15
  • T Bar Row 4 x 12-15
  • Deadlift 3 x 10
  • Bent Over Rear Delt Rows 4 x 12-15
  • Dumbell Shoulder Press 4 x 12-15
  • Lateral Raises 4 x 12-15
  • Upright Rows 4 x 12-15

 

  • Ab Machine 4 x 10
  • Leg Raises 4 x 20

Day 6: Legs / Abs

  • Standing Leg Curls 4 x 12-15
  • Hack Squat 6 x 12-15
  • Smith Machine Lunge 3 x 12-15
  • Leg Press 3 x 12-15
  • Calf Machine 4 x 10
  • Smith Machine Calf Raises 4 x 10

 

  • Cable Crunch 4 x 10
  • Hanging Leg Raises 4 x 10
  • Obligue Raises On Parallel Bar 4 x 15

Day 7: Rest & CheatDay

Rest

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