-aardbeitje
Cool Novice
- Lid geworden
- 29 aug 2020
- Berichten
- 95
- Waardering
- 287
- Lengte
- 1m70
- Massa
- 70kg
- Vetpercentage
- 16%
Hoi !
Ik zou graag tips willen over het aanvullen / oefening aanpassen in mijn schema om er meer uit te halen (spieropbouw)
P.s mijn borstspieren worden niet meer getraind ivm borst operatie
Ik zou graag tips willen over het aanvullen / oefening aanpassen in mijn schema om er meer uit te halen (spieropbouw)
P.s mijn borstspieren worden niet meer getraind ivm borst operatie
Shoulders, Triceps, Biceps ( dag 1 )
7’ Cross Trainer/ bike
Side Raise seated 3 x 15/12
Upright row BB 4 x 15,12,10/8,8/6 + strip
{Front Raise cable 3 x 12/15
{Parabolic raise 3 x 12/10
10’ cross trainer/ bike
Dips op bench 3 x 12
Reverse Cable push down 3 x 15/12
{Biceps BB Curl SZ-bar (inner grip) 3 x 12,10,8 + strip
{Biceps BB Curl SZ-bar (outer grip) 3 x 12,10,8 + strip
Hammer Curl DB of rope 3 x 12
Optioneel: 2 x favoriete Abs oefeningen
-
Legs ( dag 2 )
7’ Cross Trainer/ bike
Leg Press 2 x 15 warm up zonder gewicht, 4 x 15,20,25,30
Standing Leg Curl 3 x 15, 12, 10 + strip
Romanian split squat 3 x 12 per leg
DB Stiff Deadlifts (stretching) 4 x 12, 12, 10, 8 + strip
Hip thrust 3 x 15
Glutes at Roman Chair 3 x 15/12
Calves at perfect squat machine 3 x 12
Calves Seated 3 x 15
10’ bike
-
Back, Abs ( dag 3 )
7-10’ Cardio
Lat Pulldown met stang wide grip 4 x 15, 12, 10, 8 + strip
Row pulley met triangle 4 x 15, 12, 10, 8
BB bentover row normal grip 3 x 12
{Pullovers at cable 3 x 15/12
{rear raise DB 3 x 12
Lower back at roman chair 4 x 12
15’ cardio
Crossover crunches 3 x 16
Leg raise 3 x 12
Heel taps 3 x 20
-
Legs (thuis) ( dag 4 )
Warm-up
{Good mornings 3 x 12
{backward lunges 3 x 12
{side lunges 3 x 12 -> triset !!
Single leg stiff deadlifts met lichte DB 3 x 12 per leg
Wall sit 3 x max
{ (links/rechts) Single leg hip thrust 3 x 12
{ (links/rechts) kickbacks 3 x 15
Side laying leg extension 3 x 15
Seated calves 4 x 15
7’ Cross Trainer/ bike
Side Raise seated 3 x 15/12
Upright row BB 4 x 15,12,10/8,8/6 + strip
{Front Raise cable 3 x 12/15
{Parabolic raise 3 x 12/10
10’ cross trainer/ bike
Dips op bench 3 x 12
Reverse Cable push down 3 x 15/12
{Biceps BB Curl SZ-bar (inner grip) 3 x 12,10,8 + strip
{Biceps BB Curl SZ-bar (outer grip) 3 x 12,10,8 + strip
Hammer Curl DB of rope 3 x 12
Optioneel: 2 x favoriete Abs oefeningen
-
Legs ( dag 2 )
7’ Cross Trainer/ bike
Leg Press 2 x 15 warm up zonder gewicht, 4 x 15,20,25,30
Standing Leg Curl 3 x 15, 12, 10 + strip
Romanian split squat 3 x 12 per leg
DB Stiff Deadlifts (stretching) 4 x 12, 12, 10, 8 + strip
Hip thrust 3 x 15
Glutes at Roman Chair 3 x 15/12
Calves at perfect squat machine 3 x 12
Calves Seated 3 x 15
10’ bike
-
Back, Abs ( dag 3 )
7-10’ Cardio
Lat Pulldown met stang wide grip 4 x 15, 12, 10, 8 + strip
Row pulley met triangle 4 x 15, 12, 10, 8
BB bentover row normal grip 3 x 12
{Pullovers at cable 3 x 15/12
{rear raise DB 3 x 12
Lower back at roman chair 4 x 12
15’ cardio
Crossover crunches 3 x 16
Leg raise 3 x 12
Heel taps 3 x 20
-
Legs (thuis) ( dag 4 )
Warm-up
{Good mornings 3 x 12
{backward lunges 3 x 12
{side lunges 3 x 12 -> triset !!
Single leg stiff deadlifts met lichte DB 3 x 12 per leg
Wall sit 3 x max
{ (links/rechts) Single leg hip thrust 3 x 12
{ (links/rechts) kickbacks 3 x 15
Side laying leg extension 3 x 15
Seated calves 4 x 15