JustSomeGuyOk
Novice
- Lid geworden
- 6 jan 2017
- Berichten
- 16
- Waardering
- 2
Hoi allen, ik vroeg mij af of mijn schema goed is en met goed bedoel ik meer of het te lang is, te veel of whatever... etc
Zoals de titel volg ik een simpel Push Pull Legs routine
Gewicht beschreven wat ik nu doe, per routine doe ik er ongeveer 60-90 minuten over
Routine:
Push
Pull
Rest
Legs
Rest
Overnieuw
Push Routine 1
1. Fly's (10reps) (4sets)
2. Incline bench press (8 - 8 - 8 - 5 - 3 - 3)
3. Bench press (6 - 6 - 6 - 6)
4. Cables down/forward superset (6 - 6 - 6)
5. Bench Dumbell Overhead x Superset Dumbell Press (8reps) (3sets)
6. Skull Crusher (8 - 8 - 8)
7. Tricep Pushdown (8 - 8 - 8 - 8)
8. Tricep Press (8 - 8 - 8)
Push Routine 2
1. Fly's (10reps) (4sets)
2. Incline Dumbell Fly's (12 - 10 - 10 - 8)
3. Flat Dumbell Fly's (10 - 10 - 10)
4. Cables down/forward superset (6 - 6 - 6)
5. Bench Dumbell Overhead x Superset Dumbell Press (8reps) (3sets)
6. Skull Crusher (8 - 8 - 8)
7. Tricep Pushdown (8 - 8 - 8 - 8)
8. Tricep Press (8 - 8 - 8)
Pull Routine 1
1. Seated Cable Rows (Normal) (8 - 8 - 8)
2. Deadlift (5x5)
3. Chinups (5 - 5 - 5 - 5)
4. Preacher Curls (8 - 8 - 8)
5. Standing Concentration Curls (8 - 8 - 8 - 6)
6. Flexor Incline Dumbbell Curls (8 - 8 - 8)
Pull Routine 2
1. Seated Cable Rows (Lowerback) (8 - 8 - 8)
2. Deadlift (5x5)
3. Pullups (5 - 5 - 5 - 5)
4. Preacher Curls (8 - 8 - 8)
5. Dumbell Hammer Curls (8 - 8 - 8)
6. Flexor Incline Dumbbell Curls (8 - 8 - 8)
Leg Routine
1. 10-15 Minute cardio
2. Abs
3. Barbell Squat (8 reps) (5sets)
4. Leg Press (10 reps) (5 sets)
5. Leg Extentions (15 reps) (3 sets)
6. Thigh Abductor (8reps) (3sets)
7. Hip abductors (8reps) (3sets)
8. Calves (8reps) (3sets)
Sommige gewichten boven beschreven zijn zijn soms ¯\_(ツ)_/¯ maar werk ik nog aan
Zoals de titel volg ik een simpel Push Pull Legs routine
Gewicht beschreven wat ik nu doe, per routine doe ik er ongeveer 60-90 minuten over
Routine:
Push
Pull
Rest
Legs
Rest
Overnieuw
Push Routine 1
1. Fly's (10reps) (4sets)
2. Incline bench press (8 - 8 - 8 - 5 - 3 - 3)
3. Bench press (6 - 6 - 6 - 6)
4. Cables down/forward superset (6 - 6 - 6)
5. Bench Dumbell Overhead x Superset Dumbell Press (8reps) (3sets)
6. Skull Crusher (8 - 8 - 8)
7. Tricep Pushdown (8 - 8 - 8 - 8)
8. Tricep Press (8 - 8 - 8)
Push Routine 2
1. Fly's (10reps) (4sets)
2. Incline Dumbell Fly's (12 - 10 - 10 - 8)
3. Flat Dumbell Fly's (10 - 10 - 10)
4. Cables down/forward superset (6 - 6 - 6)
5. Bench Dumbell Overhead x Superset Dumbell Press (8reps) (3sets)
6. Skull Crusher (8 - 8 - 8)
7. Tricep Pushdown (8 - 8 - 8 - 8)
8. Tricep Press (8 - 8 - 8)
Pull Routine 1
1. Seated Cable Rows (Normal) (8 - 8 - 8)
2. Deadlift (5x5)
3. Chinups (5 - 5 - 5 - 5)
4. Preacher Curls (8 - 8 - 8)
5. Standing Concentration Curls (8 - 8 - 8 - 6)
6. Flexor Incline Dumbbell Curls (8 - 8 - 8)
Pull Routine 2
1. Seated Cable Rows (Lowerback) (8 - 8 - 8)
2. Deadlift (5x5)
3. Pullups (5 - 5 - 5 - 5)
4. Preacher Curls (8 - 8 - 8)
5. Dumbell Hammer Curls (8 - 8 - 8)
6. Flexor Incline Dumbbell Curls (8 - 8 - 8)
Leg Routine
1. 10-15 Minute cardio
2. Abs
3. Barbell Squat (8 reps) (5sets)
4. Leg Press (10 reps) (5 sets)
5. Leg Extentions (15 reps) (3 sets)
6. Thigh Abductor (8reps) (3sets)
7. Hip abductors (8reps) (3sets)
8. Calves (8reps) (3sets)
Push Routine
1. Fly's (10reps) (4sets) (65Kg)
2. Hammer Strength Push (12 - 10 - 8) (25-30Kg per arm)
3. Incline bench press (8 - 8 - 8 - 5 - 3 - 3) (10-60Kg schilt per set)
4. Incline Dumbell Fly's (12 - 10 - 10 - 8) (20Kg)
5. Flat Dumbell Fly's (10 - 10 - 10) (20Kg)
6. Bench Dumbell Overhead x Superset Dumbell Press (8reps) (3sets) (24Kg)
7. Skull Crusher (8 - 8 - 8) (20Kg)
8. Cables down/forward superset (6 - 6 - 6) (15Kg)
9. Tricep Pushdown x superset (8 - 8 - 8 - 8) (45Kg)
10. Tricep Press (8 - 8 - 8) (115Kg)
Pull Routine
1. Seated Cable Rows (Normal) (8 - 8 - 8) (30 - 55Kg)
2. Seated Cable Rows (Lowerback) (6 - 6 - 6) (55Kg)
3. Deadlift (5x5) (60-120Kg)
4. Pullups (5 - 5 - 5 - 5) (BW) (Laatste Set +10Kg)
5. Chinups (5 - 5 - 5 - 5) (BW)
6. HammerStrength Pull (8 - 8 - 8) (40-55 Kg per Arm)
7. Preacher Curls (8 - 8 - 8) (30Kg)
8. One Arm Dumbbell Preacher Curl (8 - 8 - 8) (14Kg)
9. Standing Concentration Curls (8 - 8 - 8 - 6) (14 - 28Kg)
10. Dumbell Hammer Curls (8 - 8 - 8) (12Kg)
11. Flexor Incline Dumbbell Curls (8 - 8 - 8) (12Kg)
Leg Routine
1. 10-15 Minute cardio (Meestal ren ik 15-18Km/uur, laatste 3 minuten doe ik HIT op 22.5Km/uur)
2. Abs
3. Barbell Squat (8 reps) (5sets) (30 - 90Kg schilt per set)
4. Leg Pres (10 reps) (5 sets) (145Kg)
5. Leg Extentions (8 reps) (3 sets) (145Kg)
6. Thigh Abductor (8reps) (3sets) (110Kg)
7. Hip abductors (8reps) (3sets) (100Kg)
8. Calves (8reps) (3sets) (15Kg)
1. Fly's (10reps) (4sets) (65Kg)
2. Hammer Strength Push (12 - 10 - 8) (25-30Kg per arm)
3. Incline bench press (8 - 8 - 8 - 5 - 3 - 3) (10-60Kg schilt per set)
4. Incline Dumbell Fly's (12 - 10 - 10 - 8) (20Kg)
5. Flat Dumbell Fly's (10 - 10 - 10) (20Kg)
6. Bench Dumbell Overhead x Superset Dumbell Press (8reps) (3sets) (24Kg)
7. Skull Crusher (8 - 8 - 8) (20Kg)
8. Cables down/forward superset (6 - 6 - 6) (15Kg)
9. Tricep Pushdown x superset (8 - 8 - 8 - 8) (45Kg)
10. Tricep Press (8 - 8 - 8) (115Kg)
Pull Routine
1. Seated Cable Rows (Normal) (8 - 8 - 8) (30 - 55Kg)
2. Seated Cable Rows (Lowerback) (6 - 6 - 6) (55Kg)
3. Deadlift (5x5) (60-120Kg)
4. Pullups (5 - 5 - 5 - 5) (BW) (Laatste Set +10Kg)
5. Chinups (5 - 5 - 5 - 5) (BW)
6. HammerStrength Pull (8 - 8 - 8) (40-55 Kg per Arm)
7. Preacher Curls (8 - 8 - 8) (30Kg)
8. One Arm Dumbbell Preacher Curl (8 - 8 - 8) (14Kg)
9. Standing Concentration Curls (8 - 8 - 8 - 6) (14 - 28Kg)
10. Dumbell Hammer Curls (8 - 8 - 8) (12Kg)
11. Flexor Incline Dumbbell Curls (8 - 8 - 8) (12Kg)
Leg Routine
1. 10-15 Minute cardio (Meestal ren ik 15-18Km/uur, laatste 3 minuten doe ik HIT op 22.5Km/uur)
2. Abs
3. Barbell Squat (8 reps) (5sets) (30 - 90Kg schilt per set)
4. Leg Pres (10 reps) (5 sets) (145Kg)
5. Leg Extentions (8 reps) (3 sets) (145Kg)
6. Thigh Abductor (8reps) (3sets) (110Kg)
7. Hip abductors (8reps) (3sets) (100Kg)
8. Calves (8reps) (3sets) (15Kg)
- Hoelang je traint
14 maanden
- Wat je doel is
Massa/Kracht
- Waar je prioriteiten liggen
Lichaams deel van de vraag neem ik aan, ik dee veel armen maar laatste tijd doe ik Armen/benen
- Beschikbare apparatuur
Genoeg, normale gym
- Beschikbare tijd
Elke dag behalve vrijdag
- Eten
2400-3000Cals per dag, ~180g eiwit
Sommige gewichten boven beschreven zijn zijn soms ¯\_(ツ)_/¯ maar werk ik nog aan
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