Bulkschema - check (aangepast)
Hey,
Ben ondertussen 6 maanden bezig. At al goede dingen, maar wil nu toch serieuzer alles opvolgen.
Eerst even schema posten:
Monday Quads/calves
Squat (4 sets) In both routines done first.
Legpress (4 sets) alt. Dumbbell 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 dumbbell press (4 sets) alt. Incline dumbbell press
Incline dumbbell press (3 sets) alt. Flat dumbbell press
Low incline flyes (3 sets) alt. Dips
Seated dumbbell 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
Dumbbell row (2 sets) alt. Seated row (staying upright)
Shrugs (3 sets) I alternate between dumbbells 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 dumbbell curl (2 sets) alt. Dumbbell preacher curls
Hammer curls (2 sets) This is done every time.
Behind back wrist curls (3 sets) This is done every time
Dan de stats:
1.78m
78 kg
17%bf
En als laatste het schema bijgevoegd. (let niet op de naam).
Ik was van plan om eerst 2 weken te evalueren hoe alles loopt (gewicht, bf, etc...) en dan mogelijke aanpassingen te maken.
Bart
