- Lid geworden
- 30 sep 2005
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Ik heb pas weer een nieuw schema opgesteld en wilden even weten wat anderen daar van vinden
N=normale setjes A=aflopende setjes
No. Oefening Borst dag 1 N A Reps
1 Incline dumbbell press 4 2 10
2 Flat bench press 4 2 10
3 Peck deck 3 2 12
4 Incline press smith machine 3 2 10
5 Cable crossover 3 2 12
6 Dipmachine 3 2 10
No. Oefening Rug dag 2 N A Reps
1 Front Pulldown 3 2 10
2 One-arm dumbbell row 4 2 10
3 Cable row 3 2 12
4 T-bar row 4 2 10
5 Hyperextensions 4 / 12
6 Shrugs 4 2 10
No. Oefening Schouders dag 3 N A Reps
1 Db militairy press 4 2 10
2 Db side raises 4 2 10
3 Db front raises 4 2 10
4 Upright row 4 2 10
5 Shrugs 4 2 10
6 Bent lateral raises 4 2 10
No. Oefening Benen dag 4 N A Reps
1 Leg extensions 3 2 20
2 Incline leg press 4 2 25
3 Verticale leg press 4 2 12
4 Leg extensions 3 2 15
5 Seated leg curls 4 2 15
6 Stiff legged deadlift 3 2 10
7 Standing calf raises 4 2 20
8 Seated calf raises 4 2 12
No. Oefening Biceps Triceps dag 5 N A Reps
1 Afwisselende dumbbell curl 4 2 12
2 Barbell curls 4 2 12
3 Preacher curls 4 2 10
4 Concentration curls 4 2 8
5 Pressdowns 4 2 12
6 Lying triceps extension 4 2 12
7 Kickbacks 4 2 10
8 Dipmachine 4 2 12
N=normale setjes A=aflopende setjes
No. Oefening Borst dag 1 N A Reps
1 Incline dumbbell press 4 2 10
2 Flat bench press 4 2 10
3 Peck deck 3 2 12
4 Incline press smith machine 3 2 10
5 Cable crossover 3 2 12
6 Dipmachine 3 2 10
No. Oefening Rug dag 2 N A Reps
1 Front Pulldown 3 2 10
2 One-arm dumbbell row 4 2 10
3 Cable row 3 2 12
4 T-bar row 4 2 10
5 Hyperextensions 4 / 12
6 Shrugs 4 2 10
No. Oefening Schouders dag 3 N A Reps
1 Db militairy press 4 2 10
2 Db side raises 4 2 10
3 Db front raises 4 2 10
4 Upright row 4 2 10
5 Shrugs 4 2 10
6 Bent lateral raises 4 2 10
No. Oefening Benen dag 4 N A Reps
1 Leg extensions 3 2 20
2 Incline leg press 4 2 25
3 Verticale leg press 4 2 12
4 Leg extensions 3 2 15
5 Seated leg curls 4 2 15
6 Stiff legged deadlift 3 2 10
7 Standing calf raises 4 2 20
8 Seated calf raises 4 2 12
No. Oefening Biceps Triceps dag 5 N A Reps
1 Afwisselende dumbbell curl 4 2 12
2 Barbell curls 4 2 12
3 Preacher curls 4 2 10
4 Concentration curls 4 2 8
5 Pressdowns 4 2 12
6 Lying triceps extension 4 2 12
7 Kickbacks 4 2 10
8 Dipmachine 4 2 12