Ενα εξειδικευμένο Πρόγραμμα bodybuilding προπόνησης ,που ακολουθησα κατα την αγωνιστική μου προετοιμασία

*Αναγράφονται ΜΟΝΟ τα top set ( προηγουνται δηλαδη ΣΕΤ με λιγότερα κιλα , σαν progressive overload) εως ότου φτασουμε στα ΕΝΕΡΓΑ σετ τα οποία κανουμε στο 90% των δυνατοτήτων μας

*Ακολουθούμε αυστηρά τις οδηγίες για τη θέση του σώματος τις παυσεις και οτι αλλο αναγράφεται

*Τα διαλείματα μας ειναι περίπου 1 λεπτό μεταξυ των ΣΕΤ

*Στίς μέρες PULL χρησιμοποιούμε straps κατα τα TOP SET για να συνεχίσουμε την εκτέλεση ακομα και αν εχουμε fail στη λαβή μας ,και να εχουμε καλυτερη απομόνωση





Chest - delt - tricep

Reverse banded Low incline smith press - 2 sets of 8-10, 10-12 reps - micro pause both ranges don’t rush loading

Seated cable press - mid pec bias - 3 sets of 10-15 reps

Lying cuffed lateral 3 sets of 10-15 reps - here the lengthened range is your bang for your buck so pause here and don’t rush

Shoulder press machine - dead stop to keep form and depth standardised - 2 sets of 8-10 reps

Reverse pec dec - 2 sets of 10-15 reps

Single arm tricep extension lateral head bias - 3 sets of 15-20 reps

Dip machine - 2 sets of 10-12 reps




Back bicep

Rib cage tucked neutral spine for all lat moves reminder on position / posture - arm path for lat bias vs upper back

Single arm under arm kneeling cable pull down - 2 sets of 10-12 reps, here make sure you pause across both ranges, do not allow the scapula to ride up. Shoulder stays neutral

Single arm machine row lat bias - lengthened range bias - 2 sets of 10-12 reps - here I want a full second pause in stretch don’t go limp keep tension on lat

Pronated grip Chest supported machine row upper back bias - 2 sets of 8-10,12-15 reps

D handle wide grip pull down - use gym pin - first stacked over the elbow - arm path in line teres major - upper back bias 2 sets of 10-12 reps last set rest pause set

Single arm cable curl facing away from the stack here - lengthened range bias 3 sets of 10-12 reps

Single arm dumbbell preacher curl 1 set of 8-10- 2 sets of 12-20 reps

Seated calf press 2 sets of 15-20






Legs tricep

Lateral head bias tricep extension - 4 sets of 15-20

lying leg curl -
Set 1 8-10 2 second hold in peak of contraction
Set 2 10-12 no hold constant 0 momentum micro pause top and bottom
Set 3 15-20 1 single drop set

Hack squat - 1 set of 10-12

leg press paused in the hole for
2 seconds - 2 sets of 10-15

Leg extensions- 2 sets, 1 set of 8-10 1 set of 15-20 1 single drop set

Adductor - 2 sets of 12-15 2 second hold at top 4 second eccentrics rest pause last set

Dumbbell Walking lunge - 1 set of 15-20

Seated calf raise
2 sets of 10-12 both sets no hold constant 0 momentum micro pause top and bottom
Set 3 15-20 pause at top 3 seconds 3 second stretch




Delt chest arms

dumbbell lateral - first set only paused - each set done with partials 1 set of 8-10 2 second hold 2 sets of 10-12 micro pause

High incline smith machine press - dead stop to the stoppers to keep depth and form
Standardised here - 2 sets 10-12 reps

Flat machine chest press 2 sets here 8-10,10-12 reps

Incline cable fly - 2 sets of 10-12 reps

Seated single arm dumbell drag bicep curl set bench on 65 degree lock torso into it - once you fail hammer curl to failure again 2 sets 20-25 reps here

Assisted Dip machine or reverse banded dip - here I want you to stay upright and add the belt percect tricep iso with 3 second spent in stretch no leaning forward we want all tension on tricep here - 3 sets, 12- 15

Single arm rope tricep extension 2 sets of 15-20 reps




Back - rear delt - bicep

Rib cage tucked neutral spine for all lat moves reminder on position / posture - arm path for lat bias vs upper back

Single arm under arm hammer Strength machine pull down - lat bias - 10-12 reps

Seated cable row - grip just outside of shoulder width semi pronated using gym pin - upper back bias 2 sets of 10-12 reps

Seated Single arm cable row - lat bias - 2 sets of 10-15 reps 1 second pause across both contractile ranges.

single arm dumbbell
Row - 2 sets of 10-12 reps

Rope face pull allowing elbows to drive up for some external rotation - this is for rear delt and external rotation function 3 sets of 15-20 reps

Single arm cable facing away from the stack, both sets 2 second pause in stretch 3 sets of
10-12 reps

Single arm high cable curl - perfect reps no momentum
2 sets 10-12, 1 set of 15-20 here 2 second hold in peak of contraction

Legs tricep

Cross body tricep extensions lateral
Head focus - 3 sets of 15-20 micro pause across ranges

Single leg lying leg curl - 2 sets - Set 1 8-10 2 second hold in peak of contraction Set 2 10-12 no hold constant 0 momentum micro pause top and bottom to completely have 0 momentum here.

SLDL - 1 set of 10-12

Banded Paused leg press - 2 sets of 15-20

Seated leg curl 2 sets of 10-12 reps

Rear foot elevated contralateral split squat 1 sets of 15-20

Adductor
2 sets of 12-15 2 second hold at top 4 second eccentrics

Single leg leg extension - 1 set of 15-20

Calf press
2 sets of 10-12 both sets no hold constant 0 momentum micro pause top and bottom