Dit full body schema heb ik opgesteld, is het ok denken jullie?
dit zou ik 3 x per week uitvoeren.
Full body training
Biceps:
Dumbbell Curls 2 x 10 reps
Hammer Curls 2 x 10 reps
Triceps:
Seated Triceps Press 2 x 10 reps
Bench Dips 2 x 10 reps
Schouders:
Front Dumbbell Raise 2 x 10 reps
Side Lateral Raise 2 x 10 reps
Borst:
Dumbbell Bench Press 2 x 10 reps
Dumbbell Flyes 2 x 10 reps
Trapezius:
Dumbbell Shrug 2 x 10 reps
Nek:
Isometric Neck Exercise 1 x 30 sec
(Front And Back)
Voorarmen:
Seated Dumbbell Palms-Down Wrist Curl 1 x 15 reps
Seated Dumbbell Palms-Up Wrist Curl 1 x 15 reps
Middenrug:
Bent Over Two-Dumbbell Row 2 x 15 reps
Buikspieren:
Air Bike 1 x 30 reps
Sit-Up 1 x 30 reps
Toe Touchers 1 x 30 reps
Onderug:
Superman 2 x 30 sec
Bilspieren:
Butt Lift 2 x 30 sec
Quadriceps:
Dumbbell Rear Lunge 2 x 10 reps
Dumbbell Squat 2 x 10 reps
Hamstrings:
(compound ofening Lunge zie Quadriceps)
Calves:
Calf Raise On A Dumbbell 1 x 10 reps (elke voet)
PS: ik voer dit thuis uit!
dit zou ik 3 x per week uitvoeren.
Full body training
Biceps:
Dumbbell Curls 2 x 10 reps
Hammer Curls 2 x 10 reps
Triceps:
Seated Triceps Press 2 x 10 reps
Bench Dips 2 x 10 reps
Schouders:
Front Dumbbell Raise 2 x 10 reps
Side Lateral Raise 2 x 10 reps
Borst:
Dumbbell Bench Press 2 x 10 reps
Dumbbell Flyes 2 x 10 reps
Trapezius:
Dumbbell Shrug 2 x 10 reps
Nek:
Isometric Neck Exercise 1 x 30 sec
(Front And Back)
Voorarmen:
Seated Dumbbell Palms-Down Wrist Curl 1 x 15 reps
Seated Dumbbell Palms-Up Wrist Curl 1 x 15 reps
Middenrug:
Bent Over Two-Dumbbell Row 2 x 15 reps
Buikspieren:
Air Bike 1 x 30 reps
Sit-Up 1 x 30 reps
Toe Touchers 1 x 30 reps
Onderug:
Superman 2 x 30 sec
Bilspieren:
Butt Lift 2 x 30 sec
Quadriceps:
Dumbbell Rear Lunge 2 x 10 reps
Dumbbell Squat 2 x 10 reps
Hamstrings:
(compound ofening Lunge zie Quadriceps)
Calves:
Calf Raise On A Dumbbell 1 x 10 reps (elke voet)
PS: ik voer dit thuis uit!
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