Ik heb besloten om met dit schema te trainen tijdens mijn 1e kuur. Graag jullie mening erover?
Pull Push - Legs
Pull A:
Deadlift 3x6
Chin up 3x6
Bent over barbell row 3x10
Rear delt dumbbell raise 3x10
Barbell shrugs 3x12
EZ bar curls close grip 3x10
Hammer curl 3x8
Push A:
Flat bench press 3x6
Incline dumbbell 3x10
Cable flys 3x10
Seated dumbbell press 3x8
Dumbell side lateral raise 3x10
Close grip bench press 3x8
Tricep bar pushdown 3x10
Leg A:
Squat 3x6
Smith machine hack squat 3x10
Seated leg extension 3x10
Lying leg curl 3x10
One leg dumbbell calf raise 3x12
Leg press calf raise 3x8
Standing cable crunch 3x10
Kneeling side cable crunch 3x10
REST-day
Pull B:
Romanian deadlift 3x6
Lat pull down wide grip 3x10
Cable row 3x10
Face pull 3x10
Dumbell shrugs 3x12
EZ bar curls wide grip 3x10
Concentration curl 3x8
Push B:
Incline bench press 3x6
Decline bench press 3x8
Flat dumbbell press 3x10
Standing Arnold press 3x8
EZ bar upright row 3x10
Lying skullcrusher 3x10
Dips 3x8
Leg B:
Front squat 3x6
Dumbbell lunges 3x10
Leg press 3x10
Seated leg curl 3x10
Smith machine standing calf raise 3x12
Leg press calf raise 3x8
Leg raise 3x10
Dumbbell side crunch 3x10
REST-day
Mijn kuur:
Week 1-12 Test e 500mg pw
Week 1-3 Winstrol 50mg pd
Week 1- 14 2x HCG 500iu pw
Week 14 - 17 Nolvadex 20mg pd
Alvast bedankt!!!!!!!
