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rate mijn PPL trainingsschema


Bezoekers in topic

rhein

Novice
Lid geworden
5 jan 2017
Berichten
10
Karma
1
Lengte
1m92
Massa
76kg
Vetpercentage
11%
Ik heb een tijdje 3x per week full body gedaan en nu een PPL schema gevonden online die me wel beviel. Wat vinden jullie van onderstaande schema? Ik vind het zelf te veel oefeningen per workout.
Het zijn steeds twee weken die rouleren.

CHEST 1
  • Bench press
    3x90%max dan 2x50% max
  • Incline dumbbell press
    4x6-8 increase weight each set
  • Flat dumbbell press
    4x6-8 8 increase weight each set
  • Incline machine press
    4x8-12, 2 sets neutral 1 wide and 1 close
  • Decline machine press
    4x8-12 reps, 2 neutral, 1 wide, 1 close then a burnoutt set
  • Machine flyes
    4 sets of AMRAP
  • Tricep pushdown
    5 heavy sets of 10-12, then a burnout
  • Single underhand grip cable push down
    4x10-12 per arm
PULL 1
  • Deadlift
    3 set of top single followed by 2x8 op 50%
  • Wide grip lat pulldown
    5x10-12, increase weight each set
  • Close grip cable rows
    3x10-14 increase weight then 3 heave sets of 6-8, then burnout set half weight double reps of top set
  • Machine high rows
    4x8-10, then single arm side position set for last 3 sets
  • Single arm dummbell rows
    4x8-10 per side
  • Rear delt flyes
    4x10-12
  • Face pulls
    4x12-20 focus on TUT
  • Preacher curl
    5 sets increase weights followed by drop set
  • Optional: hammer curls
    3x40,30,20 total
LEGS 1
  • Barbell back squat
    2 sets increase weights, then 3x5 then AMRAP
  • Seated calve raises
    6x12 pause reps
  • Dumbbell lunges
    4x10-15 per leg medium weight
  • Leg press pyramid set
    10-12 reps: start with one plate do 10reps, add a plate each set untill you cant do 10 reps, then cut the weight in half en do 20
  • Reverse hack squat
    4x10-12 consistent medium weight
  • Seated leg extension
    4x12, then one burnout set AMRAP
  • Seated leg curls
    4x12, then one burnout set AMRAP

CHEST 2
  • Bench press
    3x90%max dan 2x50% max
  • Strict military press
    2x10-12, 3x4-6
  • Incline dumbbell press
    4x6-8 increase weight each
  • Seated arnold press
    4x12-14 focus on TUT
  • Incline machine press
    4x8-12 (2 neutral, 1 wide 1 close) followd by a burnout set
  • Lateral raises
    4x20
  • Skull crushers
    4mediumx10-12 followed by burnout
  • Single arm underderhand grip, cable tricep push down
    4x10-12 per arm
  • Stretch

PULL 2:
  • Deadlift
    3 set of top single followed by 2x8 op 50%
  • Close grip lat pulldown
    4x10-12 content high-medium weights
  • Standing t bar rows
    3x10 increase weight each set. 3x6-8 heavy
  • Wide grip cable rows
    4x8-10
  • Optional: single arm dummbell rows
    4x8-10 per side
  • Rear delt flyes
    4x10-12
  • Face pulls
    4x12-20 focus on TUT
  • Preacher curl
    5 sets increase weights followed by drop set
  • Hammer curls
    3x40,30,20 total
LEGS 2
  • Barbell back squat
    2 sets increase weight then 3x5, then AMRAP
  • Romanian deadlifts
    5x10
  • Seated calf raises
    6x12 pause reps
  • Dumbbell goblet squat
    4x10-15 medium weight
  • High foot position leg press
    4x10-12
  • Reverse hack squat
    4x10-12 cosistentent medium weight
  • Seated leg extension
    4x12, then one burnout AMRAP
  • Seated leg curls
    4x12, then one burnout AMRAP
 

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