Lord
Cool Novice
- Lid geworden
- 18 jan 2020
- Berichten
- 37
- Waardering
- 10
- Lengte
- 1m83
- Massa
- 76kg
- Vetpercentage
- 17%
Hoi ik heb nog nooit legday geskipt en ik heb nog steeds chicken legs ik Squat oook gewoon en ik heb een goeie techniek waarom groeien ze niet? Tips?
Full-Body Kracht
Barbell-Sqaut 4x6 67,5
Decline Bench-Press 4x5 57,5
Deadlift 2x5 75
T-bar Row 2x6 37,5
Overhead-Press 2x8 10
Hamstring-Curl 1x12
Calf-Rais 3x10
Full-Body Hypertrophy
Bulgarian Split-Sqaut 3x8
Incline Dumbbel Press 4x10
Chin-Up 3x8
Arnold-Press 3x10
Back Extension 3x15
Cable Curl 3x12-15
Tricep Rope Extension 3x12-15
Leg-Press Calf-Rais 3x10
Push
Leg-Press 3x12-15
Dips 2x8-10
Leg Extension 3x15-20
Flat Dumbbel Press 3x8-10
CableFlys 3x 12-15
One Arm Overhead Press 3x8-10
Seated LateralRaises 3x12-15
SkullCrushers 3x8-10
Pull
BarbellRow 4x6-8
Assisted Pull-Ups 3x10-12
Incline Row 3x 8-10
Lat Prayer 2x15 2x15
FacePulls 2x Tot Faal.
Ez Bar Curls 2x5-12
Hammer Curl 2x12-15
Leg Raises 2x5-12
Dit is m'n Schema.
Full-Body Kracht
Barbell-Sqaut 4x6 67,5
Decline Bench-Press 4x5 57,5
Deadlift 2x5 75
T-bar Row 2x6 37,5
Overhead-Press 2x8 10
Hamstring-Curl 1x12
Calf-Rais 3x10
Full-Body Hypertrophy
Bulgarian Split-Sqaut 3x8
Incline Dumbbel Press 4x10
Chin-Up 3x8
Arnold-Press 3x10
Back Extension 3x15
Cable Curl 3x12-15
Tricep Rope Extension 3x12-15
Leg-Press Calf-Rais 3x10
Push
Leg-Press 3x12-15
Dips 2x8-10
Leg Extension 3x15-20
Flat Dumbbel Press 3x8-10
CableFlys 3x 12-15
One Arm Overhead Press 3x8-10
Seated LateralRaises 3x12-15
SkullCrushers 3x8-10
Pull
BarbellRow 4x6-8
Assisted Pull-Ups 3x10-12
Incline Row 3x 8-10
Lat Prayer 2x15 2x15
FacePulls 2x Tot Faal.
Ez Bar Curls 2x5-12
Hammer Curl 2x12-15
Leg Raises 2x5-12
Dit is m'n Schema.