Daje przedruk z Cyberpump pierwszych 10-ciu planów (w sumie jest ich tam 98), po angielsku
Workout 1
(In general, one all out set per exercise)
DAY 1
Machine Pullover
Close Grip Pulldown or weighted chin
Barbell or Nautilus row
Barbell or Smith Machine shrug
Hammer decline press
Nautilus chest cross or crossover
Dumbbell or Nautilus rear delt
Neck apparatus (4 ways)
DAY 2
Nautilus leg extension
Regular or machine squat
Trap bar deadlifts or stiff-leg deadlift
Nautilus leg curl or
glute ham raise
Standing calf raise
Seated calf raise
Hanging reverse crunch
Side bend or hanging side crunch
Cable crunch
DAY 3
Nautilus military press
Hammer lateral raise or cable upright row
Nautilus curl
Pushdowns or Nautilus triceps
Dips or Nautlius dip
Forearm curl
Reverse forearm curl
Grip
Workout 2
DAY 1 (Upper Body)
Bench Press or Incline Dumbbell Bench Press (2x8-15)
Dumbbell Side Laterals (2x8-20)
Barbell Preacher Curls (1x8-15)
Close Grip Bench Press (2x8-12)
DAY 2 (Lower Body)
Squats (1x10-25)
Deadlifts (every other week; 1x8-15)
Dumbbell Rows (2x8-20)
One Leg Calve Raise (2x15-50)
Crunches (with weight) (2x20-30)
Workout 3
Perform this routine 2 days per week.
Barbell Squat (1x20)
Stiff-Leg Deadlift (1x15)
Overhead Barbell Press (1x12)
Barbell Row (1x12)
Pushups- as many as possible
Chins - as may as possible
Pushups - as many as possible
Barbell Curl (1x12)
Situps (1x12)
Workout 4
DAY 1
Deadlift (Trap Bar) (1x10)
Leg Press (1x20)
Overhead Press (1x8;1x5)
Shrugs (1x15)
Pulldown to chest (supinated grip) (1x12;1x8)
Standing Calf Raise (1x15)
Four Way Neck Machine (1x15 in each direction)
Thick Bar Reverse Curls (1x12)
Weighted situps (1x15)
DAY 2
Squats (1x15)
Bench Press (1x5)
Hammer Iso Lateral Row (1x8;1x6)
One Arm Dumbbell Press (1x8;1x6)
Tricep Pressdown (1x12)
Standing Calf Raise (1x15)
Four Way Neck Machine (1x15 in each direction)
Thick Bar Reverse Curls (1x12)
Weighted situps (1x15)
Workout 5
DAY 1
Squat (2x5)
Stiff-Leg Deadlift (2x15)
Bench Press (1x8;1x5;1x2)
Barbell Curl (1x10;1x5;1x3)
Four Way Neck (15 each direction)
Weighted situp (1x15)
Forearms (various)
DAY 2
Squats (1x10)
Seated Press (1x8;1x5)
Hammer Seated Shrug (1x10;1x6)
Dumbbell Row (1x10;1x6)
Four Way Neck (15 each direction)
Forearms (various)
Workout 6 (3 by 3)
Rest just long enough to get to the next exercise.
Leg Press: (1x16-17)
Dip: (1x10-11)
Chin: (1x8-9)
Leg Press: (1x8-9)
Dip: (1x8-10)
Chin: (1x5-7)
Leg Press: (1x8-9)
Dip: (1x4-5)
Chin: (1x 4-5)
Workout 7
As usual, a minimum amount of recovery between exercises.
Leg Press (1x15-20)
Leg Curl (1x10-15)
Leg Press (1x12-15)
Leg Extension (1x10-15)
Leg Press (1x10-12)
Dip (1x8-12)
Tricep Extension (1x8-12)
Negative-only Dip (1x6-10)
Chin (1x8-12)
Bicep Curl (1x8-12)
Negative-only Chin (1x6-10)
Workout 8
A sample HIT routine for the beginner to intermediate level:
Squat/Leg press
Leg extension
Leg curl
Pullover (preferably a machine version such as Nautilus.)
Overhead Press
Bent-over Row
Bench Press
Biceps Curl
Triceps Extension
Regular Chin-up
Parallel Dip
Calf Raise
Abdominal Crunches
Note the above are done for only ONE SET each.
Workout 9
Full Squats - 15-20 reps
Pullovers - 10 reps
Standing Overhead Presses - 10 reps
Chins - 10 reps
Dips - 12 reps
Barbell Curls - 10 reps
Shrugs - 15 reps
Stiff-Legged Deadlifts - 15 reps
How many sets of each exercise in this routine? One or two.
Workout 10
Monday:
Squat
Stiff Legged Deadlift
Calve Raises
Wednesday:
Bench Press
Close Grip Bench Press
Shrug
Saturday:
Deadlift
Some type of row
Barbell Curls
Grip and calve work every other workout. Wait 2-3 days after the 3rd workout.