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4‑dagers Upper/Lower for Maks Muskelvekst

Et avansert 4-dagers splittprogram for deg som vil bygge seriøs muskelmasse.

Professional

Build Muscle

4 days/week

Gym

For Men

12 uker

Workout Plan

Overkropp A

Pull-up

Set	Reps	Weight
1	12	-
2	12	-
3	12	-

Notes:

3 sett, 6–12 repetisjoner per sett.

Dumbbell benkpress

Set	Reps	Weight
1	10	-
2	10	-
3	10	-
4	10	-

Stangroing med vektplater (plate-loaded)

Set	Reps	Weight
1	10	-
2	10	-
3	10	-

Stående skulderpress med manualer

Set	Reps	Weight
1	10	-
2	10	-
3	10	-

Sittende kabelroing

Set	Reps	Weight
1	10	-
2	10	-

Sittende sidehev med manualer

Set	Reps	Weight
1	10	-
2	10	-

Stangcurl

Set	Reps	Weight
1	10	-
2	10	-

Stående tricepsstrekk med vektstang over hodet

Set	Reps	Weight
1	10	-
2	10	-

Dumbbell Shrugs

Set	Reps	Weight
1	15	-
2	15	-

Underkropp A

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Overkropp B

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Underkropp B

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