GymratLouis
Novice
- Lid geworden
- 30 apr 2017
- Berichten
- 20
- Waardering
- 0
- Lengte
- 1m75
- Massa
- 63kg
- Vetpercentage
- 12%
Volgende week begin ik met dit nieuw schema voor massa, voor ik eraan begin wil ik zeker zijn dat het goed is, ik train 4x per week en wil 2x benen doen de komende 3maanden. Als er tips zijn of als er iets veranderd moet worden zeg dat maar gerust dan.
Borst & Biceps
Flat dumbell press 12, 12, 10, 10
Incline smith machine press 4 x 12
Pec deck 12, 12, 10, 10
Decline chest press 12 12 10 10
Push up + Cable/Dumbell fly's 12 12 10 8
Barbell curls 3x8
Hammer curls 3x10
Concentration curls 3x10
Preacher curls 12, 10, 10, 8
(Heavy )
Squat 6-8 6-8 8-10 8-10
Leg press 8-10 8-10 10-12 10-12
Leg extensions 4 sets 12-10
Romanian deadlift 3 sets 12, 10, 8
Leg curls 4 sets 12-10
Calf raise 25, 25, 20, 20
OH press 4 x 8
Incline dumbell side raise 4x10
Cable raise 4x12
Rear pec deck 4x10
Shrugs 4 x 10 (front&back)
Rug & Triceps
Wide grip, small grip, underhand grip pullup 3 x 10
Lat pulldown 4x10
Hammer strength pulldown 12, 10, 8
V bar pulldown 4x12
Bent over row 12, 10, 10, 8
Seated row 12, 12, 10, 10
Skullcrushers 10, 8, 8
Tricep extensions 3 x 10
Dips 3x8-10
Rope pushdown 12 10 10
(Concentrated)
Squat 4 sets 12, 10, 10, 8
Leg press 4 sets 12-10 reps
Leg extensions 4x12 (one leg)
Leg curls 4x12 (one leg)
Calf raise 4x25 (one leg)
Dumbell side raise 12, 12, 10, 10
Cable raise 4x12
Shrugs 4 x 10 (front&back)
Borst & Biceps
Flat dumbell press 12, 12, 10, 10
Incline smith machine press 4 x 12
Pec deck 12, 12, 10, 10
Decline chest press 12 12 10 10
Push up + Cable/Dumbell fly's 12 12 10 8
Barbell curls 3x8
Hammer curls 3x10
Concentration curls 3x10
Preacher curls 12, 10, 10, 8
(Heavy )
Squat 6-8 6-8 8-10 8-10
Leg press 8-10 8-10 10-12 10-12
Leg extensions 4 sets 12-10
Romanian deadlift 3 sets 12, 10, 8
Leg curls 4 sets 12-10
Calf raise 25, 25, 20, 20
OH press 4 x 8
Incline dumbell side raise 4x10
Cable raise 4x12
Rear pec deck 4x10
Shrugs 4 x 10 (front&back)
Rug & Triceps
Wide grip, small grip, underhand grip pullup 3 x 10
Lat pulldown 4x10
Hammer strength pulldown 12, 10, 8
V bar pulldown 4x12
Bent over row 12, 10, 10, 8
Seated row 12, 12, 10, 10
Skullcrushers 10, 8, 8
Tricep extensions 3 x 10
Dips 3x8-10
Rope pushdown 12 10 10
(Concentrated)
Squat 4 sets 12, 10, 10, 8
Leg press 4 sets 12-10 reps
Leg extensions 4x12 (one leg)
Leg curls 4x12 (one leg)
Calf raise 4x25 (one leg)
Dumbell side raise 12, 12, 10, 10
Cable raise 4x12
Shrugs 4 x 10 (front&back)