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5-dagars tyngdlyftningsschema

Vårt 5-dagars tyngdlyftningsprogram är utformat för att bygga muskler och förbättra din övergripande fysik.Kom ihåg att konsekvens och uthållighet är nyckelfaktorerna när det gäller att uppnå dina träningsmål. Och kom alltid ihåg, no pain, no gain! Men var också medveten om dina gränser och pressa inte dig själv för hårt.

Övningar

Push-ups- 4 sets, 15 reps
Squats- 3 sets, 15 reps
Lunges- 3 sets, 15 reps
Deadlifts- 4 sets, 12 reps
Bench Press- 4 sets, 15 reps

Träningsplan

Vecka 1

Dag 1

Push-ups- 4 sets, 15 reps

Dag 2

Squats- 3 sets, 15 reps

Dag 3

Lunges- 3 sets, 15 reps

Dag 4

Deadlifts- 4 sets, 12 reps

Dag 5

Bench Press- 4 sets, 15 reps

Vecka 2

Dag 1

Push-ups- 4 sets, 15 reps
Squats- 3 sets, 15 reps

Dag 2

Lunges- 3 sets, 15 reps
Deadlifts- 4 sets, 12 reps

Dag 3

Bench Press- 4 sets, 15 reps

Dag 4

Push-ups- 4 sets, 15 reps
Bench Press- 4 sets, 15 reps

Dag 5

Squats- 3 sets, 15 reps
Deadlifts- 4 sets, 12 reps

Vecka 3

Dag 1

Lunges- 3 sets, 15 reps
Deadlifts- 4 sets, 12 reps

Dag 2

Push-ups- 4 sets, 15 reps
Squats- 3 sets, 15 reps

Dag 3

Bench Press- 4 sets, 15 reps

Dag 4

Lunges- 3 sets, 15 reps
Bench Press- 4 sets, 15 reps

Dag 5

Push-ups- 4 sets, 15 reps
Deadlifts- 4 sets, 12 reps

Vecka 4

Dag 1

Squats- 3 sets, 15 reps
Deadlifts- 4 sets, 12 reps

Dag 2

Push-ups- 4 sets, 15 reps
Lunges- 3 sets, 15 reps

Dag 3

Bench Press- 4 sets, 15 reps

Dag 4

Squats- 3 sets, 15 reps
Bench Press- 4 sets, 15 reps

Dag 5

Push-ups- 4 sets, 15 reps
Lunges- 3 sets, 15 reps

Vecka 5

Dag 1

Deadlifts- 4 sets, 12 reps
Bench Press- 4 sets, 15 reps

Dag 2

Push-ups- 4 sets, 15 reps
Squats- 3 sets, 15 reps

Dag 3

Lunges- 3 sets, 15 reps

Dag 4

Deadlifts- 4 sets, 12 reps
Lunges- 3 sets, 15 reps

Dag 5

Push-ups- 4 sets, 15 reps
Squats- 3 sets, 15 reps

Vecka 6

Dag 1

Bench Press- 4 sets, 15 reps
Squats- 3 sets, 15 reps

Dag 2

Push-ups- 4 sets, 15 reps
Deadlifts- 4 sets, 12 reps

Dag 3

Lunges- 3 sets, 15 reps

Dag 4

Bench Press- 4 sets, 15 reps
Lunges- 3 sets, 15 reps

Dag 5

Push-ups- 4 sets, 15 reps
Deadlifts- 4 sets, 12 reps

Vecka 7

Dag 1

Push-ups- 4 sets, 15 reps
Squats- 3 sets, 15 reps

Dag 2

Lunges- 3 sets, 15 reps
Deadlifts- 4 sets, 12 reps

Dag 3

Bench Press- 4 sets, 15 reps

Dag 4

Push-ups- 4 sets, 15 reps
Bench Press- 4 sets, 15 reps

Dag 5

Squats- 3 sets, 15 reps
Deadlifts- 4 sets, 12 reps

Vecka 8

Dag 1

Lunges- 3 sets, 15 reps
Deadlifts- 4 sets, 12 reps

Dag 2

Push-ups- 4 sets, 15 reps
Squats- 3 sets, 15 reps

Dag 3

Bench Press- 4 sets, 15 reps

Dag 4

Lunges- 3 sets, 15 reps
Bench Press- 4 sets, 15 reps

Dag 5

Push-ups- 4 sets, 15 reps
Deadlifts- 4 sets, 12 reps