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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