Hallo, wat is jullie mening van mijn schema ? graag tips en verbeteringen
Day 1: Chest and Tricep
Chest
Bench press: 20/10/8/6
Incline dumbell press: 8/6/6
Decline bench press; 12/10/8
Machine chest press: 12/10/10
Low cable crossover: drop sets
Triceps
Skull crushers: 10/8/6
Triceps overhead extension: 10/8/8
Push down: 15
Day 2: Back and Biceps
Back
Deadlift: 15/10/8/6/4
Seated rows: 10/8/6
Machine rows: 10/8/8
Lat pull down: 10/10/8
Pull up: 1*MAX
Biceps
Preacher curls: 10/8/6
Cable curls: 10/8/8
Day 3: Legs and Calves
Legs
Squat: 20/10/8/6/4
Leg extension: 15/12/10
Leg curls: 12/10/10
Calves
Calve raises: 20/15/12/10
Day 4: Shoulders and traps
Shoulders:
Neckpress: 15/10/8/6
Upright row: 10/8/8
Reverse fly: 12/10/8
Front raises: 12/10/8
Forearms
wrist curl: 12/10/8
wrist roler: 3*5
Traps:
Barbell shrugs: 12/10/10
Day 5: Biceps and Triceps
Triceps:
Close grip bench press: 15/10/8/6
Push down: 10/8/8
Rope pull: 12/10/8
Biceps:
Barbell curls: 10/8/6/4
Incline curls: 12/10/8
Hammer curls: 10/8/8
