Hallo iedereen,
Ik ben enige tijd bezig met trainen en volg nu een traininsschema dat voor mij werkt. Wel zou ik graag dumbbell pullovers in mijn schema willen plaatsen alleen weet ik niet zeker welke oefening ik hiervoor moet laten vallen of misschien switchen. Daarom post ik hier mijn hele schema, overigens ook hier gevonden.
Monday Quads/calves
Squat (4 sets) In both routines done first.
Legpress (4 sets) alt. Dumbell lunge
Leg extension (3 sets) alt. Leg press
Standing calf raise (4 sets) alt. Seated calf raise
Seated calf raise (4 sets) alt. Standing calf raise
Tuesday Chest/shoulders
Flat dumbell press (4 sets) alt. Incline dumbell press
Incline dumbell press (3 sets) alt. Flat dumbell press
Low incline flyes (3 sets) alt. Dips
Seated dumbell press (4 sets) alt. Military press
Side laterals (3 sets) alt. Upright rows
Rear laterals (3 sets) In both routines done last.
Thursday Back/hamstrings
Deadlifts (4 sets) In both routines done first.
Barbell row (3 sets) In both routines done second.
Wide grip pullups (3 sets) alt. Close grip pulldown
Dumbell row (2 sets) alt. Seated row (staying upright)
Shrugs (3 sets) I alternate between dumbells and machine shrugs.
Stiff leg deadlift (3 sets) alt. Leg curl
Leg curl (3 sets) alt. Stiff leg deadlift
Saturday Triceps/biceps/forearms
Close grip bench press (3 sets) alt. Pushdowns
Skullcrushers (3 sets) alt. Close grip bench press
Bench dips (2 sets) alt. One arm overhead extensions
EZ bar curl (3 sets) alt. Straight bar curl
Incline dumbell curl (2 sets) alt. Dumbell preacher curls
Hammer curls (2 sets) This is done every time.
Behind back wrist curls (3 sets) This is done every time.
Misschien nog wat handige info,
Mijn stats:
18J
1,73M
62KG
Per dag consumeer ik rond de 3100 calloriën, doel is meer massa opbouwen.
