Ghost.Optix
Novice
- Lid geworden
- 2 mei 2023
- Berichten
- 1
- Waardering
- 0
- Lengte
- 1m73
- Massa
- 80kg
- Vetpercentage
- 16%
Hoi allemaal! Ik sport al voor bijna een jaar en de voortgang was echt insane. Ik ben benieuwd of mijn huidige lijst met oefening voor PPL voldoende is om alle spiergroepen voldoende te targetten. Zo niet, dan zou ik zeker wat verbeterpunten willen krijgen indien mogelijk. De main focus is hypertrophy.
For Push day and abs
4x10-12 DB Flat press
4x10-12 DB Incline press
4x10-12 High to low cable flies
4x10-12 Chest press machine
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4x10 Rope front raise
4x12 Lateral raises
4x12: French rod pull up/ Db shrugs
4x12 Rear delts with DB
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4x12 Double rope tricep pushdown
Core by Ashley conrad on YT
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For Pull day
Back exercises
4x12 Wide grip Lat Pulldown
4x12 rowing machine with tight handle
4x12 Diverging lat pulldown
4x12 Narrow grip lat pulldown/ chest supported single row
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Bicep exercises
4x12 EZ bar curls
4x12 Cable hammer pulls
4x12 Concentrated bicep curl
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Leg day
Legs & Abs
4x12 Squats
4x12 Leg extension
4x12 leg curl
4x12 leg press
4x12 calf raises
Core by ashley conrad on YT
For Push day and abs
4x10-12 DB Flat press
4x10-12 DB Incline press
4x10-12 High to low cable flies
4x10-12 Chest press machine
----------------------------------------------------
4x10 Rope front raise
4x12 Lateral raises
4x12: French rod pull up/ Db shrugs
4x12 Rear delts with DB
----------------------------------------------------
4x12 Double rope tricep pushdown
Core by Ashley conrad on YT
----------------------------------------------------
For Pull day
Back exercises
4x12 Wide grip Lat Pulldown
4x12 rowing machine with tight handle
4x12 Diverging lat pulldown
4x12 Narrow grip lat pulldown/ chest supported single row
----------------------------------------------------
Bicep exercises
4x12 EZ bar curls
4x12 Cable hammer pulls
4x12 Concentrated bicep curl
----------------------------------------------------
Leg day
Legs & Abs
4x12 Squats
4x12 Leg extension
4x12 leg curl
4x12 leg press
4x12 calf raises
Core by ashley conrad on YT