http://forum.bodybuilding.com/showthread.php?t=157587143
Kelei heeft een nieuwe routine, raad aan de mensen die zijn vorige deden omschakelen naar dit.
I've implemented several changes in this revision, most noticeably the split/setup although there are a few other minor changes as well. I recommend that anyone currently using the original routine should switch to the revised routine.
The revised routine uses an A/B split/setup, you should alternate between A and B no matter what day of the week it is, days off can be taken whenever you feel as though you need a rest or for special occasions etc, you'll simply pick up from where you left off the next time you're in the gym.
A:
Front squats
Chin-ups (shoulder width grip)
Bench press (very slight incline)
Seated rows (wide grip, pull bar to pecs)
Leg curls
Concentration curls (alternate between arms with no/minimal rest)
Rope pressdowns
Standing calf raises
Wide grip upright rows (barbell or cable)
B:
Romanian deadlifts
Pull-ups (wide grip)
Dips (parallel or V bar)
Chest-supported dumbbell rows (let elbows flare away from body)
Leg extensions
Incline dumbbell curls
Overhead extensions
Seated calf raises
Side lateral raises (dumbbell or cable)
Optional exercises (can be added to either A or B):
Shrugs
Hip thrusts
Dumbbell flyes (reverse dumbbell flyes should also be added in order to maintain balance)
Reverse dumbbell flyes (chest supported on bench, same movement as dumbbell flyes but in reverse)
Direct abdominal exercises are a complete waste of time, I no longer recommend them.
For all exercises (except calf exercises) you should select around a 10RM (8-12 is close enough) and take your first set of each exercises to failure (my definition of failure is not being able to complete another full rep, so if you can complete 10 full reps but would fail to complete rep 11 you should stop after 10 reps). After reaching failure you should rest only long enough to perform another 3 (2-4 is fine) reps, keep performing rest-pause sets until you've completed 30 total reps, so it should look like 10, 3, 3, 3 etc.
If you can perform more than 4 reps during your rest-pause sets you're simply resting too long, if you can't perform at least 2 reps you're not resting long enough, every exercise will require different rest periods so you'll need to learn via experience. You should add more weight next workout if you can complete 12 reps in your first set, add the smallest amount of weight possible, try not to let your reps drop below 8 after adding weight (although sometimes it's unavoidable, don't worry too much about it).
For standing calf raises you should select around a 15RM and perform 3 straight sets to failure with 60 seconds rest between sets, add more weight once you can complete 20 reps in your first set. For seated calf raises you should select around a 20RM and perform 3 straight sets to failure with 30 seconds rest between sets, add more weight once you can complete 30 reps in your first set.
If 30 total reps per exercise is too demanding or time consuming you can reduce this target to 20 total reps per exercise, you can even mix and match, perhaps 30 total reps for the big exercises and 20 total reps for the small exercises. If possible I recommend sticking with the full 30 reps, more volume generally results in faster progress.
Exercise order isn't set in stone, go with whatever you prefer. I recommend a 3/1 week loading/deloading schedule, during a deload week you only perform your first set of each exercise.
I'll be around to answer questions but it's highly recommended that you read through the original routine thread, most potential questions have likely already been answered in there somewhere, there's also a lot of general information that will help you understand my training/nutrition philosophy. Unfortunately I don't have enough spare time to compile a FAQ section like I had originally planned.
), geen pull-up ding, geen dip ding, bench press kan niet op incline,
.
) 
Iemand een beter alternatief voor deze oefening? Of moet ik er nog ff aan wennen?
