Ben sinds een week overgestapt naar een andere sportschool.
Heb daar een standaard schema meegekregen.
Zeg maar wat je ervan vind.
3 day split.
Dag 1
hammer incline press 10-8-6-4
Dumbbell press flat 10-8-6-4
incline machine press 10-8-6
Flat flyes 3 x 10-12
Leg extensions 1 x 15/ 3 x 12
Leg press 12-10-8-6
Hack squat 3 x 12
abdominal crunch 3 x 15
Dag 2
Lat pully front 12-10-8
reverse row 10-8-6
Hammer row 3x 6-8 L+r
Incine rowing 3x 6-8
seated leg curl 1x 12/ 3x10
Hammer bicep curl 12-10-8-6
incline dumbbell curl 3x 8-10 l+r
reverse bar curl 3x 8-10
wrist curl 3x 15-20
Hanging knees in 4x max
Dag 3
seat side laterals 12-10-8-6
hammer neck press 12-10-8-6
incline laterals 3x 8-10
upright rows cable 3x 8-10
hammer shrugs 3x 6-8
small sr press 1x 12 3x 6-8
pushdowns 3x 10-12
one arm dumbbell ext. 3x 8-10
seated calf raises 3x15-20
standing calf raises 3x 12-15
ab crunches ball 3x 15-20
bench knees in 3x 15-20
leg raises 3x 15-20
abdominal crunch 3x 15-20
Heb daar een standaard schema meegekregen.
Zeg maar wat je ervan vind.
3 day split.
Dag 1
hammer incline press 10-8-6-4
Dumbbell press flat 10-8-6-4
incline machine press 10-8-6
Flat flyes 3 x 10-12
Leg extensions 1 x 15/ 3 x 12
Leg press 12-10-8-6
Hack squat 3 x 12
abdominal crunch 3 x 15
Dag 2
Lat pully front 12-10-8
reverse row 10-8-6
Hammer row 3x 6-8 L+r
Incine rowing 3x 6-8
seated leg curl 1x 12/ 3x10
Hammer bicep curl 12-10-8-6
incline dumbbell curl 3x 8-10 l+r
reverse bar curl 3x 8-10
wrist curl 3x 15-20
Hanging knees in 4x max
Dag 3
seat side laterals 12-10-8-6
hammer neck press 12-10-8-6
incline laterals 3x 8-10
upright rows cable 3x 8-10
hammer shrugs 3x 6-8
small sr press 1x 12 3x 6-8
pushdowns 3x 10-12
one arm dumbbell ext. 3x 8-10
seated calf raises 3x15-20
standing calf raises 3x 12-15
ab crunches ball 3x 15-20
bench knees in 3x 15-20
leg raises 3x 15-20
abdominal crunch 3x 15-20