Marc100
Competitive Bodybuilder
- Lid geworden
- 4 sep 2011
- Berichten
- 1.819
- Waardering
- 240
- Lengte
- 1m76
- Massa
- 77kg
- Vetpercentage
- 10%
Beste dbbers,
Ik ben sinds kort begonnen met een nieuw schema bestaande uit een push en pull.
Enige opmerkingen/feedback zou ik op prijs stellen.
monday – Workout A1
Ik ben sinds kort begonnen met een nieuw schema bestaande uit een push en pull.
Enige opmerkingen/feedback zou ik op prijs stellen.
monday – Workout A1
- Romanian Deadlift: 2 sets of 6 and one all-out heavy double rest/pause set
- Pronated Lat Pulldown or Pull-Up: 2 sets of 6 and one all-out heavy double rest/pause set
- Bent-Over Lateral: 2 sets of 8 and one 6-8-10 drop set
- Standing Barbell Curl: 2 sets of 6 and one all-out heavy double rest/pause set
- Front Squat: 2 sets of 6 and one all-out heavy double rest/pause set
- Bench Press: 2 sets of 6 and one all-out heavy double rest/pause set
- Dumbbell Lateral Raise: 2 sets of 6 and one 6-8-10 drop set
- Lying Dumbbell Triceps Extension: 2 sets of 6 and one maximum mTor activation set
- Lying Leg Curl: 2 sets of 6 and one 6-8-10 drop set
- Straight-Arm Pulldown or Dumbbell Pullover: 2 sets of 6 and one maximum mTor activation set
- Pronated Chest-Supported Row: 2 sets of 8 and one all-out heavy double rest/pause set
- Preacher Curl: 2 sets of 6 and one maximum mTor activation set
- Leg Extension: 2 sets of 6 and one 6-8-10 drop set
- Pec Deck or Cable Crossover: 2 sets of 6 and one maximum mTor activation set
- Military Press or Dumbbell Shoulder Press: 2 sets of 6 and one all-out heavy double rest/pause set
- Close-Grip Decline Bench Press or Dip: 2 sets of 6 and one all-out heavy double rest/pause set
- Glute Ham Raise or Reverse Hyper: 2 sets of 6 and one maximum mTor activation set
- Supinated Lat Pulldown: 2 sets of 6 and one 6-8-10 drop set
- Neutral-Grip Cable Seated Row: 2 sets of 6 and one maximum mTor activation set
- Dumbbell Hammer Curl: 2 sets of 6 and one 6-8-10 drop set
- Hack Squat Machine or Leg Press: 2 sets of 6 and one maximum mTor activation set
- Incline Bench Press or Incline Dumbbell Press: 2 sets of 6 and one 6-8-10 drop set
- Dumbbell Front Raise on Incline Bench: 2 sets of 6 and one maximum mTor activation set
- Rope Triceps Extension: 2 sets of 6 and one 6-8-10 drop set
Groetjes,
Marc
Bron: https://www.t-nation.com/training/the-best-damn-workout-plan-for-natural-lifters
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