3 tagige trainings plan

kann jemand mich helfen ein 3 tagige Training plan zu erstellen-

Ich kann nur Mon, Mitt, und Freitag Trainieren.
Wie soll ich meine Korper teile Teilen über die 3 tagen.
ich will Großer Werden und später mit Definition.

was ist KH, Kreuzheben usw.. bin Englisch und kenne diese begriffe nicht.

ich mache momentan :

3 - 4 Übung per Korperteil - Mittleres bis schwere gewicht - 10,8,6 (manchmal auch 4,2)

Ich will unbedingt meine kreuz (lats) breite machen, schulter breite hab ich, aber ich habe ein schwere unfall (jahren hier) und meine magen waren rausgerissen und meine bauch muscle waren auch kaputt gemacht und habe ein kein dickes aber rundes bauch umfang das werden nie schmaller werden und will das kompensieren mit ein großere oberteil. 8ich hoffe du verstehe was ich meine ?)

p.s. ich hasse macho und angeber in der sportcenter,ist das normal hier in Deutschland.

Danke für ihre Hilfe im voraus.

Hi.


This is "our" famous workout plan, called "wkm(plan)"


Monday:
Squats (4 sets, 8-12 reps)
Benchpress (3 Sets, 8-12 reps)
Bent over row (3 Sets, 8-12 reps)

Wednesday:
Deadlifts (4 sets, 5-6 reps)
Chin ups (3 sets, max reps)
Military Press (3 sets, 8-12 reps)



You have to find out how your body works, so go for it ;)




PS: Yes, it is. We call those guys "Discopumper" ^^

why don't you just sign-up at an englisch-speaking board?
http://forum.bodybuilding.com/, for example

the best advice u can get is to read all the stickies in here...but i'm not sure if ur german vocabulary can handle them :P

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This is "our" famous workout plan, called "wkm(plan)"

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no, it's WKM's famous workout plan, not ours ;>
you can read more about it here: http://www.bbszene.de/board/showthread.php?t=109258


another great page (english speaking): www.exrx.net

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Zitat von mogLi.1337

no, it's WKM's famous workout plan, not ours ;>
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Achwas Haarspalterei, daher die " "" " ^^

Thanks for the fast response, but if your help is to send me away to a english forum, how am i ever going to learn the german Sprache.

Tell me what a military press is please ?

and the Chin ups are to hard for me, i can do 2 or 3 then it out for me.

so a total body workout is best or have i missundrstood that !

And maybe concentrate a little bit more on a particular muscle per Training eineit.

Thanks / Danke

This is the biggest mistake in the first 2 years. Most beginners think: more is more! They're in the Gym for 3, 4 hours and try to destroy their bodies with lots of realy stupid things.

Some Pro-BB's might be successful with this method, but untrained people shouldn't try to copy that.



Edit: Yes, total-body-workout ftw. For at least 2, 3 years.

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Zitat von Gnasher

Thanks for the fast response, but if your help is to send me away to a english forum, how am i ever going to learn the german Sprache.

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not trying to send you away. just thinking about whats the best for you (regarding the sport). if you really wanna start working out and not just "aah i gonna go once or twice a week, do some arms and chest", u have to learn some basics. how you wanna learn the basics if you dont even understand half of what ur reading?
gute nacht ;>