K heb dat standaard schema toch maar even aangepast..
Dit word 'm dan toch echt:
Week 1 t/m 3
Day 1 (max effort squat day)
- Good Mornings: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max.
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One Leg Squats: 4 sets of 10 with each leg
- Weighted Hypers: 3 sets of 8 reps using the small strap
- Pull Down Abs: 5 sets of 10 to 15 reps
- Straight Leg Raises: 5 sets of 15 reps
Day 2 (max effort bench day)
- Bench Press: warm up doing sets of three reps until you feel that you can no longer - perform three reps. At this point drop the reps to one and continuing working up to a one rep max.
- DB press 6 sets of 12
- Triceps extension w/ rollback 3 sets of 6-10 reps
- Face lat. pulldowns 4 sets of 5-8 reps
- Front/side raise supersets 4 sets x 8 reps each
Day 3 (dynamic effort squat day)
- Box Squats: 10 sets of 2 reps with 50% of 1RM (45 to 60 sec rest between sets)
- Speed deadlift - 6 singles of 60% of one rep max
- Hamstring Curl: 6 sets of 10 reps. \
- Straight Leg Raises 4 sets of 12-15 reps
- Dumbbell side bends - 3 sets of 8-12 reps
-Weighted Hypers 3 sets of 6-8 reps
Day 4 (dynamic effort bench day)
- Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips; (45 to 60 sec rest between sets)
- Dips 4 sets of 8
- Lying Triceps barbell extensions 3 sets of 10 reps
- Bent Over Barbell Row 4 sets of 5-8 reps
- Rotator Raises 3 sets of 15 reps
Week 4 t/m 6
Day 1 (max effort squat day)
- Low Box Squat: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max
- Partial Deadlifts: 3 sets of 20 reps
- Hamstring Curls 4 sets of 8 reps
- Pull Down Abs: 5 sets of 10 to 15 reps
- Weighted Hypers: 3 sets of 10 reps
Day 2 (max effort bench day)
- Floor Press: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max
- Pullover/CGBP: 6 sets of 12 reps
- Skull crushers - 3 sets of 6-10
- Behind the neck Lat pulldown 4 sets of 8-10 reps
- Seated dumbbell Cleans: 4 sets of 8
Day3 (dynamic effort squat day)
- Box Squats: 10 sets of 2 reps with 60 % of 1RM ; (45 to 60 sec rest between sets)
* after your sets of box squats work up to a heavy double.
- Speed deadlift - 6 singles of 60% of one rep max
- Lunges with dumbbells 5 sets of 6-8 reps
- Straight leg Raises 3 sets of 20 reps
- Dumbbell side bends - 3 sets of 4-8 reps
- Weighted hypers - 3 sets of 6-8 reps
Day 4 (dynamic effort bench day)
- Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips ; (45 to 60 sec rest between sets)
- Tate Press 6 sets of 12 reps
- Triceps Pulldown: 3 sets of 10
- DB Row 4 sets of 5-8 reps
- Front - Side - Rear Delt Combo Raise: 3 sets of 60 reps (20 each raise)
Week 7 & 8
Day 1 (max effort squat day)
- Good Mornings: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max
- Hamstring Curl: 5 sets of 5 reps
- Stepups with DB: 4 sets of 10 reps (each leg)
- Pull Down Abs: 5 sets of 10 to 15 reps
- Dumbbell side bends - 3 sets of 4-8 reps
- Reverse Hypers: 3 sets of 8 reps using the small strap
Day 2 (max effort bench day)
- Swiss Ball Press: 4 sets of 20 reps (avg. rest period = 5 min)
- Dips 4 sets of 8-12 reps
- Incline Barbell Tricep Extensions: 5 sets 6 reps
- Lat.pulley 4 sets of 5-8 reps
- Seated dumbbell Shoulder Press: 5 sets 10 reps
Day 3 (dynamic effort squat day)
- Box Squats: 10 sets of 2 reps with 60 % of 1RM ; (45 to 60 sec rest between sets)
* after your sets of box squats work up to a heavy double.
- Speed deadlift - 6 singles of 60% of one rep max
- Zercher squats - 5 sets of 6-8 reps
- Decline sit-ups 4 sets of 8-12 reps
- Dumbbell side bends - 3 sets of 4-8 reps
- Weighted hypers - 3 sets of 6-8 reps
Day 4 (dynamic effort bench day)
- Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips ; (45 to 60 sec rest between sets)
* after your sets of box squats work up to a heavy single.
- Incline DB press 4 sets of 8 reps
- Dumbbell Tricep Extensions: 4 sets of 6 reps
- Seated Cable Row 4 sets of 5-8 reps
- Front - Side - Rear Delt Combo Raise: 2 sets of 60 reps (20 each raise)
Week 9
Hier wou ik ff een rustig weekje van maken.. 1 dagje toppen, en dan verder zie k wel..
Day 1 (max day) near end of week
Box Squat: work up to a 1 rep max
Bench Press: work up to a 1 rep max
* These maxes will be used as the 1RM for the next eight week cycle
Hierna weer van voren af aan.. andere oefeningen..
Wat vinden jullie hier van?
