armandddd
Cool Novice
- Lid geworden
- 21 mrt 2015
- Berichten
- 52
- Waardering
- 3
- Lengte
- 1m71
- Massa
- 60kg
- Vetpercentage
- 6%
hallo,
ik heb een nieuw trainingsschema gemaakt, en ik wou meer de focus leggen op mijn schouders dus heb er wat meer oefeningen bij gestoken.
wat vinden julie van de oefeningen, te veel of te weinig? & van het aantal sets en rep die ik maak?
Maandag: rug
Two Arm Dumbell Row
(opwarmen)
Reps: 15 Reps: 15 Reps: 15 Reps: 15
Deadlift
(normaal)
Reps: 12 Reps: 10 Reps: 10 Reps: 12
Straight Arm Pulldown
Reps: 12 Reps: 10 Reps: 10
Barbel Row
Reps: 10 Reps: 10 Reps: 10
Seated Row (lang)
Reps: 12 Reps: 10 Reps: 10
Onderrug
Reps: 10 Reps: 10 Reps: 10
Dinsdag: borst
Dumbell Press
Reps: 14 Reps: 10 Reps: 10 Reps: 10
Incline Dumbell Flye
Reps: 12 Reps: 10 Reps: 10 Reps: 15
Peck Decks
Reps: 10 Reps: 10 Reps: 10
Cable Flye
Reps: 10 Reps: 10 Reps: 8
woensdag: benen
Back Squat
Reps: 12 Reps: 10 Reps: 8 Reps: 10
Legg Press
Reps: 10 Reps: 10 Reps: 10
Legg Extensions
Reps: 12 Reps: 10 Reps: 10
Hamstring Extension
Reps: 12 Reps: 10 Reps: 10
Seated Calf Raise
Reps: 10 Reps: 10 Reps: 10 Reps: 10
donderdag: armen
bicep
Zottman Curl
Reps: 10 Reps: 10 Reps: 10
Hammer Curl
(superset/lying tricep extension)
Reps: 10 Reps: 10 Reps: 10
Wide Grip EZ Bar Curl
Reps: 12 Reps: 10 Reps: 10 Reps: 8
tricep
Reverse Grip Bench Press
Reps: 14 Reps: 12 Reps: 10 Reps: 10 Reps:
Lying Tricep Extension
Reps: 10 Reps: 10 Reps: 10 Reps: Reps:
Dumbbell Kickback
Reps: 12 Reps: 10 Reps: 10 Reps: 8 Reps:
vrijdag: schouders, trapezium&buik
Clean And Press
Reps: 10 Reps: 10 Reps: 10
Arnold Press
Reps: 12 Reps: 10 Reps: 8
Behind The Neck Press
Reps: 10 Reps: 10 Reps: 10
Lateral Dumbbell Raises
Reps: 8 Reps: 8 Reps: 8 Reps: 8
Upright Rows
Reps: 10 Reps: 10 Reps: 10
Trapezius & buik
Dumbbel Shrug
Reps: 14 Reps: 14 Reps: 14 Reps: 14 Reps: 14
ABS Machine
Reps: 15 Reps: 15 Reps: 15 Reps: 15
Weighted Crunches
Reps: 10 Reps: 10 Reps: 10 Reps: 10
Alvast bedankt
ik heb een nieuw trainingsschema gemaakt, en ik wou meer de focus leggen op mijn schouders dus heb er wat meer oefeningen bij gestoken.
wat vinden julie van de oefeningen, te veel of te weinig? & van het aantal sets en rep die ik maak?
Maandag: rug
Two Arm Dumbell Row
(opwarmen)
Reps: 15 Reps: 15 Reps: 15 Reps: 15
Deadlift
(normaal)
Reps: 12 Reps: 10 Reps: 10 Reps: 12
Straight Arm Pulldown
Reps: 12 Reps: 10 Reps: 10
Barbel Row
Reps: 10 Reps: 10 Reps: 10
Seated Row (lang)
Reps: 12 Reps: 10 Reps: 10
Onderrug
Reps: 10 Reps: 10 Reps: 10
Dinsdag: borst
Dumbell Press
Reps: 14 Reps: 10 Reps: 10 Reps: 10
Incline Dumbell Flye
Reps: 12 Reps: 10 Reps: 10 Reps: 15
Peck Decks
Reps: 10 Reps: 10 Reps: 10
Cable Flye
Reps: 10 Reps: 10 Reps: 8
woensdag: benen
Back Squat
Reps: 12 Reps: 10 Reps: 8 Reps: 10
Legg Press
Reps: 10 Reps: 10 Reps: 10
Legg Extensions
Reps: 12 Reps: 10 Reps: 10
Hamstring Extension
Reps: 12 Reps: 10 Reps: 10
Seated Calf Raise
Reps: 10 Reps: 10 Reps: 10 Reps: 10
donderdag: armen
bicep
Zottman Curl
Reps: 10 Reps: 10 Reps: 10
Hammer Curl
(superset/lying tricep extension)
Reps: 10 Reps: 10 Reps: 10
Wide Grip EZ Bar Curl
Reps: 12 Reps: 10 Reps: 10 Reps: 8
tricep
Reverse Grip Bench Press
Reps: 14 Reps: 12 Reps: 10 Reps: 10 Reps:
Lying Tricep Extension
Reps: 10 Reps: 10 Reps: 10 Reps: Reps:
Dumbbell Kickback
Reps: 12 Reps: 10 Reps: 10 Reps: 8 Reps:
vrijdag: schouders, trapezium&buik
Clean And Press
Reps: 10 Reps: 10 Reps: 10
Arnold Press
Reps: 12 Reps: 10 Reps: 8
Behind The Neck Press
Reps: 10 Reps: 10 Reps: 10
Lateral Dumbbell Raises
Reps: 8 Reps: 8 Reps: 8 Reps: 8
Upright Rows
Reps: 10 Reps: 10 Reps: 10
Trapezius & buik
Dumbbel Shrug
Reps: 14 Reps: 14 Reps: 14 Reps: 14 Reps: 14
ABS Machine
Reps: 15 Reps: 15 Reps: 15 Reps: 15
Weighted Crunches
Reps: 10 Reps: 10 Reps: 10 Reps: 10
Alvast bedankt