Tof dat je dit doet Menno! Mijn vraag is wat je van push/pull schema's vindt? Voorbeeld:
Monday: Deadlift/Lower Body
Deadlift 5/3/1 style
Compound Leg Exercise (Front squats, hack squats, lunges, variations of deadlift, etc) 5 sets of 5-10
Calves (Standing calf raises, donkey raises, leg press machine calf raises) 5 sets of 8-10 superset w/
Abs (Hanging leg raises, dragon flags, windshield wipers, cable crunches) 5 sets of 10
Tuesday: Rest
Recovery day
Wednesday: Benchpress/Upper Body
Benchpress 5/3/1 style
A Pull (T-bar row, barbell row, dumbbell row, chinup, or pullup) 5 sets of 5-10
A Push (Incline/flat benchpress or dumbbell press, seated or standing military dumbbell press, dips, etc) 5 sets of 5-10
(Optional) Another push or pull 5 sets of 5-10
A Bicep exercise (week 1: barbell curls, week 2: dumbbell curls, week 3: preacher curls, week 4: any) 5 sets of 8-10
Thursday: Rest
Recovery day
Friday: Squat/Lower Body
Squat 5/3/1 style
Compound Leg Exercise (Front squats, hack squats, lunges, variations of deadlift, etc) 5 sets of 5-10
Calves (Standing calf raises, donkey raises, leg press machine calf raises) 5 sets of 8-10 superset w/
Abs (Hanging leg raises, dragon flags, windshield wipers, cable crunches) 5 sets of 10
Saturday: Military Press/Upper Body
Military Press 5/3/1 style (depends what week it is)
A Pull (T-bar row, barbell row, dumbbell row, chinup, or pullup) 5 sets of 5-10
A Push (Incline/flat benchpress or dumbbell press, seated or standing military dumbbell press, dips, etc) 5 sets of 5-10
(Optional) Another push or pull 5 sets of 5-10
A tricep exercise (lateral head focus on week 2 and 4 – rope tricep extensions, long head focus on week 1 and 3 – standing french press) 5 sets of 8-10
