fredag 17. april 2009

Brad Gillingham 12 ukers benkpressprogram


Tung dag:

Uke 1: 90%x1 - 80%x3x5
Uke 2: 92,5%x1 - 82,5%x5x3
Uke 3: 95%x1 - 85%x5x3
Uke 4: 97,5%x1 - 87,5%x5x3
Uke 5: 92,5%x1 - 82,5%x3x5
Uke 6: 95%x1 - 85%x5x3
Uke 7: 97,5%x1 -87,5%x5x3
Uke 8: 100%x1 - 90%x5x3
Uke 9: 95%x1 -82,5%x3x5
Uke 10: 97,5%x1 -85%x5x3
Uke 11: 100%x1 -87,5%x5x3
Uke 12: 102,5%x1 -90%x5x3


Lett dag:
Uke 1: 65.0%x2x8
Uke 2: 60.0%x8x2
Uke 3: 67.5%x2x8
Uke 4 60.0% x8x2
Uke 5: 70.0% x2x8
Uke 6: 60.0%x8x2
Uke 7: 72.5% x2x8
Uke 8: 60.0% x8x2
Uke 9: 75.0% x2x8
Uke 10: 60.0% x8x2
Uke 11: 77.5% x2x8
Uke 12: 60.0% x8x2

Kalkulator for programmet