Iraj
Cool Novice
- Lid geworden
- 28 jan 2018
- Berichten
- 243
- Waardering
- 45
- Lengte
- 1m85
- Massa
- 105kg
- Vetpercentage
- 20%
Hallo beste bbers, Wat vinden jullie van dit ppl schema?
Maandag Push A:
Bench press 4x6-10
Incline dumbell press 4x6-12
Shoulder press 4x-6-12
Dips 4x-8-15
Tricep rope pushdown 4x12-15
Side raises 4x12-15
Dinsdag Pull B:
Lat pulldown 4x8-12
Pull ups 4x8-15
Seated cable row 4x8-12
Rear delt raises 3x12-15
Cable rear delt row 3x12-15
Dumbell Shrugs 4x6-10
Bicep cable curls 3x10-15
hammer curls 3x10-15
Woensdag Legs A:
Squats 4x-6-12
Incline leg press 4x-6-12
Leg extensions 4x8-15
Leg curl 4x12-20
Calve raises 4x12-20
Donderdag Push B:
Incline bench press 4x6-10
Flat dumbell press 4x6-12
Barbell shoulder press 4x6-12
Skullcrushers 4x8-12
V-grip tricep pushdown 4x12-15
Cable side raises 4x10-15
Vrijdag: Pull A:
Deadlift 4x5-8
Bent over row 4x8-10
Lat pulldown 4x8-12
Rear delt raises 4x12-15
Barbell shrugs 4x6-10
Preacher curls 3x8-12
Arnold curls 3x8-15
Zaterdag: Rust:
Zondag: Legs B:
Squats 4x6-12
Lunges 4x10-12
Leg extensions 3x8-15
Leg curls 3x10-20
Leg adductor 3x15-20
Calf raises 4x15-20
Ik hoop het snel van jullie te horen, bedankt
Mvg iraj
Maandag Push A:
Bench press 4x6-10
Incline dumbell press 4x6-12
Shoulder press 4x-6-12
Dips 4x-8-15
Tricep rope pushdown 4x12-15
Side raises 4x12-15
Dinsdag Pull B:
Lat pulldown 4x8-12
Pull ups 4x8-15
Seated cable row 4x8-12
Rear delt raises 3x12-15
Cable rear delt row 3x12-15
Dumbell Shrugs 4x6-10
Bicep cable curls 3x10-15
hammer curls 3x10-15
Woensdag Legs A:
Squats 4x-6-12
Incline leg press 4x-6-12
Leg extensions 4x8-15
Leg curl 4x12-20
Calve raises 4x12-20
Donderdag Push B:
Incline bench press 4x6-10
Flat dumbell press 4x6-12
Barbell shoulder press 4x6-12
Skullcrushers 4x8-12
V-grip tricep pushdown 4x12-15
Cable side raises 4x10-15
Vrijdag: Pull A:
Deadlift 4x5-8
Bent over row 4x8-10
Lat pulldown 4x8-12
Rear delt raises 4x12-15
Barbell shrugs 4x6-10
Preacher curls 3x8-12
Arnold curls 3x8-15
Zaterdag: Rust:
Zondag: Legs B:
Squats 4x6-12
Lunges 4x10-12
Leg extensions 3x8-15
Leg curls 3x10-20
Leg adductor 3x15-20
Calf raises 4x15-20
Ik hoop het snel van jullie te horen, bedankt
Mvg iraj