- Lid geworden
- 21 mei 2014
- Berichten
- 4.158
- Waardering
- 10.651
- Lengte
- 1m82
- Massa
- 73kg
- Topic Starter
- #2.141
NIEUW SCHEMA 3X FULL BODY
dag 1
chin-up negatives 2x??xBW
squat 3x3x80%
bench 3 sec paused 3x3x72,5%
glute bridge/hipthrust 3x12-15
V grip cable row 3x10-12
dumbbell bulgarian split squats 3x10-12
dumbbell lateral raise 3x10-12
abs 3x12-15
dag 2
chin-up negatives 2x??xBW
sumo deadlift 3x3x80%
incline bench 3x8x57,5%
lat pulldown 2x8
leg press 3x8
hip abduction (licht) 3x25-30
facepull 3x10-12
dag 3
chin-up negatives 2x??xBW
pin squat 3x5x60%
bench 1 sec paused 3x5x75%
conventional rack pull 3x5x77,5%
dumbbell bicep curl 3x8-10
rope tricep extension 3x10-12
unilateral leg extension 3x12-15
abs 3x12-15
het idee was 3x squat, 3x benchpress, 2x deadlift per week dus hebben er wat variaties in gegooid:
squat: squat/leg press/pin squat
benchpress: 3 sec paused/incline/1 sec paused
deadlift: sumo/conventional rack pull (aka deadlift against pin)
misschien in november ofzo weer RM testen of eind december ergens
dag 1
chin-up negatives 2x??xBW
squat 3x3x80%
bench 3 sec paused 3x3x72,5%
glute bridge/hipthrust 3x12-15
V grip cable row 3x10-12
dumbbell bulgarian split squats 3x10-12
dumbbell lateral raise 3x10-12
abs 3x12-15
dag 2
chin-up negatives 2x??xBW
sumo deadlift 3x3x80%
incline bench 3x8x57,5%
lat pulldown 2x8
leg press 3x8
hip abduction (licht) 3x25-30
facepull 3x10-12
dag 3
chin-up negatives 2x??xBW
pin squat 3x5x60%
bench 1 sec paused 3x5x75%
conventional rack pull 3x5x77,5%
dumbbell bicep curl 3x8-10
rope tricep extension 3x10-12
unilateral leg extension 3x12-15
abs 3x12-15
het idee was 3x squat, 3x benchpress, 2x deadlift per week dus hebben er wat variaties in gegooid:
squat: squat/leg press/pin squat
benchpress: 3 sec paused/incline/1 sec paused
deadlift: sumo/conventional rack pull (aka deadlift against pin)
misschien in november ofzo weer RM testen of eind december ergens