Beste mede bb,
Ik heb zelf lopen knutsellen met een schema in elkaar zetten en graag zou ik weten way jullie ervan vinden en of jullie nog tips hebben.
Alvast bedankt voor het lezen!
Het schema zetten ik hieronder:
Dag 1 (push):
Bench press: 3 sets
Incline db press: 3 sets
Cable fly high to low: 3 sets
Db shoulder press: 3 sets
Tricep dips: 4 sets
Skullcrushers: 3 sets
Dag 2 (pull):
Weighted pullups: 3 sets
Chin ups: 2 sets
Bent over barbell row: 3 sets
Chest supported row machine: 2 sets
One arm cable row: 2 sets
Reverse cable fly: 3 sets
Ez barbell curl: 3 sets
Hammer curl: 3 sets
Dag 3 (legs):
Squat: 3 sets
Romanian deadlift: 3 sets
Perfect squat machine: 3 sets
Leg extension: 3 sets
Db side raise: 3 sets
Shrugs: 2 sets
Machine ab crunch: 3 sets
Leg raise: 3 sets
Calf raise: 3 sets
Dag 4 (upper):
Bench press: 3 sets
Lat pulldown: 2 sets
Cable fly low to high: 2 sets
Cable fly high to low: 2 sets
Military overhead press: 3 sets
One arm cable row: 2 sets
Seated cable row: 2 sets
Tricep rope pushdown: 3 sets
Ez barbell curl: 3 sets
One arm cable pushdown: 3 sets
Db bicep curl (1 voor 1): 3 sets
Dag 5 (lower):
Squat: 3 sets
Leg press: 3 sets
Hamstring curl: 3 sets
Leg extension: 3 sets
Cable side raise: 3 sets
Shrugs: 2 sets
Machine ab crunch: 3 sets
Calf raise: 3 sets
Ik heb zelf lopen knutsellen met een schema in elkaar zetten en graag zou ik weten way jullie ervan vinden en of jullie nog tips hebben.
Alvast bedankt voor het lezen!
Het schema zetten ik hieronder:
Dag 1 (push):
Bench press: 3 sets
Incline db press: 3 sets
Cable fly high to low: 3 sets
Db shoulder press: 3 sets
Tricep dips: 4 sets
Skullcrushers: 3 sets
Dag 2 (pull):
Weighted pullups: 3 sets
Chin ups: 2 sets
Bent over barbell row: 3 sets
Chest supported row machine: 2 sets
One arm cable row: 2 sets
Reverse cable fly: 3 sets
Ez barbell curl: 3 sets
Hammer curl: 3 sets
Dag 3 (legs):
Squat: 3 sets
Romanian deadlift: 3 sets
Perfect squat machine: 3 sets
Leg extension: 3 sets
Db side raise: 3 sets
Shrugs: 2 sets
Machine ab crunch: 3 sets
Leg raise: 3 sets
Calf raise: 3 sets
Dag 4 (upper):
Bench press: 3 sets
Lat pulldown: 2 sets
Cable fly low to high: 2 sets
Cable fly high to low: 2 sets
Military overhead press: 3 sets
One arm cable row: 2 sets
Seated cable row: 2 sets
Tricep rope pushdown: 3 sets
Ez barbell curl: 3 sets
One arm cable pushdown: 3 sets
Db bicep curl (1 voor 1): 3 sets
Dag 5 (lower):
Squat: 3 sets
Leg press: 3 sets
Hamstring curl: 3 sets
Leg extension: 3 sets
Cable side raise: 3 sets
Shrugs: 2 sets
Machine ab crunch: 3 sets
Calf raise: 3 sets
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