Gio1998
Novice
- Lid geworden
- 18 mrt 2016
- Berichten
- 12
- Waardering
- 1
- Lengte
- 1m74
- Massa
- 67kg
- Vetpercentage
- 25%
Wat zal het beste zijn om bij dit schema te eten
Maandag - Upper Body
Oefening Sets Herhalingen Opmerkingen
Bench press
3
6-12 -
Barbell row
3
6-12 -
Shoulder press
3
8-12 -
Pec deck
2
10-12 -
Lat pulldown
2
10-12 -
Side raise
2
10-15 -
Tricep pushdown
3
8-12 -
Barbell curl
3
8-12 -
Dinsdag - Lower Body
Oefening Sets Herhalingen Opmerkingen
Squat
3
6-12 -
Stiff-Legged Deadlift
3
8-12 -
Standing calf raise
3
10-15 -
Leg extension
2
10-12 -
Lying leg curl
2
10-12 -
Seated calf raise
2
10-12 -
Cable crunch
3
10-12 -
Standing oblique crunch
2
10-12 -
Donderdag - Upper Body
Oefening Sets Herhalingen Opmerkingen
Incline dumbbell press
3
8-12 -
Military press
3
8-12 -
Chest press
2
8-12 -
Seated rows
2
8-12 -
Machine shoulder press
2
8-12 -
Standing alternate dumbell curl
3
8-12 -
Tricep dips
3
8-12 -
Rack pull
3
8-12 -
Vrijdag - Lower Body
Oefening Sets Herhalingen Opmerkingen
45 Degree Leg Press
3
10-20 -
Stiff-Legged Dumbbell Deadlift
3
8-12 -
Calf press
3
10-15 -
Hack squat
2
8-12 -
Seated leg curl
2
10-12 -
Seated calf raise
2
10-12 -
Hyperextensions
3
10-12 -
Plank
3
60 sec -
Maandag - Upper Body
Oefening Sets Herhalingen Opmerkingen
Bench press
3
6-12 -
Barbell row
3
6-12 -
Shoulder press
3
8-12 -
Pec deck
2
10-12 -
Lat pulldown
2
10-12 -
Side raise
2
10-15 -
Tricep pushdown
3
8-12 -
Barbell curl
3
8-12 -
Dinsdag - Lower Body
Oefening Sets Herhalingen Opmerkingen
Squat
3
6-12 -
Stiff-Legged Deadlift
3
8-12 -
Standing calf raise
3
10-15 -
Leg extension
2
10-12 -
Lying leg curl
2
10-12 -
Seated calf raise
2
10-12 -
Cable crunch
3
10-12 -
Standing oblique crunch
2
10-12 -
Donderdag - Upper Body
Oefening Sets Herhalingen Opmerkingen
Incline dumbbell press
3
8-12 -
Military press
3
8-12 -
Chest press
2
8-12 -
Seated rows
2
8-12 -
Machine shoulder press
2
8-12 -
Standing alternate dumbell curl
3
8-12 -
Tricep dips
3
8-12 -
Rack pull
3
8-12 -
Vrijdag - Lower Body
Oefening Sets Herhalingen Opmerkingen
45 Degree Leg Press
3
10-20 -
Stiff-Legged Dumbbell Deadlift
3
8-12 -
Calf press
3
10-15 -
Hack squat
2
8-12 -
Seated leg curl
2
10-12 -
Seated calf raise
2
10-12 -
Hyperextensions
3
10-12 -
Plank
3
60 sec -