Horseshoe
Novice
- Lid geworden
- 3 jan 2019
- Berichten
- 20
- Waardering
- 9
- Lengte
- 1m80
- Massa
- 91kg
- Vetpercentage
- 16%
4 daagse trainingsschema voor beginners/gevorderd
Dag 1
Sets-Reps
Barbell bench press 4 5
Incline dumbell bench press 4 8-10
Barbell bent over row 4 5
Lat pull down 4 8-10
Overhead press 4 5
Skullcrushers 4 8-10
Barbell curls 4 8-10
Dag 2
Squats 4 5
Deadlift 4 5
Leg press 4 8-10
Leg curl 4 8-10
Calf press 5 12-15
Dag 3
Incline Barbell benchpress 4 8
Flat bench Dumbell fly's 4 8
Pull ups 4 6-8
T-bar row 4 8
Dumbell lateral raises 4 8-12
Cable rope tricep pushdown 4 8-12
Hammer curls 4 8-12
Dag 4
Squats 4 8
Barbell walking lunges 4 8-10
Leg curls 4 8
Stiff leg deadlift 4 8
Leg extension 5 12
Calf press 5 12
* Voor elke training doe ik 5min even warmlopen op de crosstrainer.
* Buikspieren 2x per week 15a20 minuutjes @home
Opmerkingen?
Dag 1
Sets-Reps
Barbell bench press 4 5
Incline dumbell bench press 4 8-10
Barbell bent over row 4 5
Lat pull down 4 8-10
Overhead press 4 5
Skullcrushers 4 8-10
Barbell curls 4 8-10
Dag 2
Squats 4 5
Deadlift 4 5
Leg press 4 8-10
Leg curl 4 8-10
Calf press 5 12-15
Dag 3
Incline Barbell benchpress 4 8
Flat bench Dumbell fly's 4 8
Pull ups 4 6-8
T-bar row 4 8
Dumbell lateral raises 4 8-12
Cable rope tricep pushdown 4 8-12
Hammer curls 4 8-12
Dag 4
Squats 4 8
Barbell walking lunges 4 8-10
Leg curls 4 8
Stiff leg deadlift 4 8
Leg extension 5 12
Calf press 5 12
* Voor elke training doe ik 5min even warmlopen op de crosstrainer.
* Buikspieren 2x per week 15a20 minuutjes @home
Opmerkingen?
