revange
Dutch Bodybuilder
- Lid geworden
- 1 sep 2011
- Berichten
- 415
- Waardering
- 31
- Lengte
- 1m78
- Massa
- 75kg
- Vetpercentage
- 10%
Hallo allemaal,
Ik had al een topic aangemaakt ovet een ub/lb schema, maar ik kwam op bodynet het volgend schema tegen:
Beachboy's PHAT Bodybuilding Programma
DAY 1: Upper Body Power Day
- Bench press: 10 x 3
- Chest supported DB rows / DB rows / Pendlay rows: 5 x 5-8
- Overhead Press: 5 x 5-8
- Weighted Pull ups: 3 x 5-8
- Incline DB shrugs (optional): 5 x 5-8
- CGBP: 5x3
- Superset DB curls + Lying tricep extensions: 5 x 8-12
- Full ROM lateral raises: 2 x 10
DAY 2: Lower Body Power Day
- Back squats: 8 x 5
- Romanian DL: 5 x 8-10
- Glute ham raises / Leg curls: 3 x 8-10
- Standing calf raise: 8x8
- Seated calf raise (optional): 8x8
DAY 3: OFF
DAY 4: Back & Shoulders Hypertrophy Day
- Rack pulls: 5 x 8-10
- Chest supported DB rows: 5 x 10
- Pull ups: 3 x 8-10
- Seated cable row: 3 x 8-12
- Incline DB shrugs: 3 x 5-8
- Face pulls: 3 x 10-12
- Seated dumbbell presses: 5 x 10-12
- Full ROM lateral raises: 5 x 10
DAY 5: Lower Body Hypertrophy Day
- Squats: 5 x 10-15
- Front squats: 5 x 3
- Leg presses: 2 x 15-20 reps
- RDL: 3 x 10-12
- Glute-ham raise / Leg curls: 3 x 10-12
- Standing calf raise: 8x8
- Seated calf raise (optional): 8x8
DAY 6: Chest & Arms Hypertrophy Day
- Bench press: 5 x 5
- Incline DB/BB presses: 3 x 8-12
- CGBP: 8 x 3-5
- DB flye: 2 x 15-20
- DB curls: 3 x 8-12
- Hammer curls: 2 x 12-15
- Spider curls: 2 x 15-20
- Lying tricep extensions: 3 x 8-12
- Triceps pressdown: 2 x 12-15
DAY 7: OFF
Wat denken jullie hiervan?
Ik had al een topic aangemaakt ovet een ub/lb schema, maar ik kwam op bodynet het volgend schema tegen:
Beachboy's PHAT Bodybuilding Programma
DAY 1: Upper Body Power Day
- Bench press: 10 x 3
- Chest supported DB rows / DB rows / Pendlay rows: 5 x 5-8
- Overhead Press: 5 x 5-8
- Weighted Pull ups: 3 x 5-8
- Incline DB shrugs (optional): 5 x 5-8
- CGBP: 5x3
- Superset DB curls + Lying tricep extensions: 5 x 8-12
- Full ROM lateral raises: 2 x 10
DAY 2: Lower Body Power Day
- Back squats: 8 x 5
- Romanian DL: 5 x 8-10
- Glute ham raises / Leg curls: 3 x 8-10
- Standing calf raise: 8x8
- Seated calf raise (optional): 8x8
DAY 3: OFF
DAY 4: Back & Shoulders Hypertrophy Day
- Rack pulls: 5 x 8-10
- Chest supported DB rows: 5 x 10
- Pull ups: 3 x 8-10
- Seated cable row: 3 x 8-12
- Incline DB shrugs: 3 x 5-8
- Face pulls: 3 x 10-12
- Seated dumbbell presses: 5 x 10-12
- Full ROM lateral raises: 5 x 10
DAY 5: Lower Body Hypertrophy Day
- Squats: 5 x 10-15
- Front squats: 5 x 3
- Leg presses: 2 x 15-20 reps
- RDL: 3 x 10-12
- Glute-ham raise / Leg curls: 3 x 10-12
- Standing calf raise: 8x8
- Seated calf raise (optional): 8x8
DAY 6: Chest & Arms Hypertrophy Day
- Bench press: 5 x 5
- Incline DB/BB presses: 3 x 8-12
- CGBP: 8 x 3-5
- DB flye: 2 x 15-20
- DB curls: 3 x 8-12
- Hammer curls: 2 x 12-15
- Spider curls: 2 x 15-20
- Lying tricep extensions: 3 x 8-12
- Triceps pressdown: 2 x 12-15
DAY 7: OFF
Wat denken jullie hiervan?