Graag wat opbouwende kritiek & wat te veranderen aan dit schema daar ik te lang uit roullatie ben geweest.
Alvast bedankt.
MAANDAG Series/Sets Aantal herhalingen
Borst
benchpress 4 x 12, 10, 8, 6
schuine benchpress 4 x 12, 10, 8, 6
dumbbell flyes 4 x 8, 6, max, max
dumbbell pullover 4 x 12, 10, 8, 6
peckdeck 4 x 12, 10, 8, 6
Biceps
staande barbell curl 4 x 12, 10, 8, 6
alternate staande curl 4 x 12, 10, 8, 6
zittende machiene curls 4 x 12, 10, 8, 6
1 arm concentration curls 4 x 12, 10, 8, 6
Bovenbenen
leg extension 4 x 12, 10, 8, 6
reverse leg extension 4 x 12, 10, 8, 6
side leg raises 4 x 12, 10, 8, 6
machiene press 4 x 12, 10, 8, 6
Buik
crunch (handen achter hoofd) 4 x zo veel mogelijk
WOENSDAG Series / Aantal herhalingen
Rug
shoulder shrugs 4 x 12, 10, 8, 6
single-arm rows 4 x 12, 10, 8, 6
kabel rows (smal) 4 x 12, 10, 8, 6
neck pull-downs 4 x 12, 10, 8, 6
Schouders
front raise 4 x 12, 10, 8, 6
lateral raise 4 x 12, 10, 8, 6
bent over kabel raise 4 x 12, 10, 8, 6
behind-neck press 4 x 12, 10, 8, 6
Kuiten
seated barbell raises 4 x 30, 25, 12, 10
barbell double-leg raises 4 x 30, 25, 12, 10
weight-free single-leg raises 4 x 30, 25, 12, 10
Buik
crunch (handen achter hoofd) 4 x zo veel mogelijk
VRIJDAG Series / Aantal herhalingen
Borst
benchpress 4 x 12, 10, 8, 6
schuine benchpress 4 x 12, 10, 8, 6
barbell pullover 4 x 12, 10, 8, 6
peckdeck 4 x 12, 10, 8, 6
Biceps
incline dumbbell curl 4 x 12, 10, 8, 6
preacher curl 4 x 12, 10, 8, 6
twist curls 4 x 12, 10, 8, 6
Triceps
zittende triceps extens. 4 x 12, 10, 8, 6
pulldown 4 x 12, 10, 8, 6
seated extensions 4 x 12, 10, 8, 6
Bovenbenen
leg extension 4 x 12, 10, 8, 6
reverse leg extension 4 x 12, 10, 8, 6
side leg raises 4 x 12, 10, 8, 6
machiene press 4 x 12, 10, 8, 6
Onderarmen
wrist curl 4 x 12, 10, 8, 6
reverse wrist curl 4 x 12, 10, 8, 6
Buik
crunch (handen achter hoofd) 4 x zo veel mogelijk
Alvast bedankt.
MAANDAG Series/Sets Aantal herhalingen
Borst
benchpress 4 x 12, 10, 8, 6
schuine benchpress 4 x 12, 10, 8, 6
dumbbell flyes 4 x 8, 6, max, max
dumbbell pullover 4 x 12, 10, 8, 6
peckdeck 4 x 12, 10, 8, 6
Biceps
staande barbell curl 4 x 12, 10, 8, 6
alternate staande curl 4 x 12, 10, 8, 6
zittende machiene curls 4 x 12, 10, 8, 6
1 arm concentration curls 4 x 12, 10, 8, 6
Bovenbenen
leg extension 4 x 12, 10, 8, 6
reverse leg extension 4 x 12, 10, 8, 6
side leg raises 4 x 12, 10, 8, 6
machiene press 4 x 12, 10, 8, 6
Buik
crunch (handen achter hoofd) 4 x zo veel mogelijk
WOENSDAG Series / Aantal herhalingen
Rug
shoulder shrugs 4 x 12, 10, 8, 6
single-arm rows 4 x 12, 10, 8, 6
kabel rows (smal) 4 x 12, 10, 8, 6
neck pull-downs 4 x 12, 10, 8, 6
Schouders
front raise 4 x 12, 10, 8, 6
lateral raise 4 x 12, 10, 8, 6
bent over kabel raise 4 x 12, 10, 8, 6
behind-neck press 4 x 12, 10, 8, 6
Kuiten
seated barbell raises 4 x 30, 25, 12, 10
barbell double-leg raises 4 x 30, 25, 12, 10
weight-free single-leg raises 4 x 30, 25, 12, 10
Buik
crunch (handen achter hoofd) 4 x zo veel mogelijk
VRIJDAG Series / Aantal herhalingen
Borst
benchpress 4 x 12, 10, 8, 6
schuine benchpress 4 x 12, 10, 8, 6
barbell pullover 4 x 12, 10, 8, 6
peckdeck 4 x 12, 10, 8, 6
Biceps
incline dumbbell curl 4 x 12, 10, 8, 6
preacher curl 4 x 12, 10, 8, 6
twist curls 4 x 12, 10, 8, 6
Triceps
zittende triceps extens. 4 x 12, 10, 8, 6
pulldown 4 x 12, 10, 8, 6
seated extensions 4 x 12, 10, 8, 6
Bovenbenen
leg extension 4 x 12, 10, 8, 6
reverse leg extension 4 x 12, 10, 8, 6
side leg raises 4 x 12, 10, 8, 6
machiene press 4 x 12, 10, 8, 6
Onderarmen
wrist curl 4 x 12, 10, 8, 6
reverse wrist curl 4 x 12, 10, 8, 6
Buik
crunch (handen achter hoofd) 4 x zo veel mogelijk
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