dedication89
Novice
- Lid geworden
- 23 jul 2016
- Berichten
- 8
- Waardering
- 0
Hey bbers,
Ik zit nu z'n 2 jaar op Push pull legs schema en maak nog steeds resultaten maar vroeg me af moet ik ook overstappen naar ander schema of is sets/reps aan passen al genoeg de oefeningen zijn wel elke zoveel tijd beetje verandert
Pull day 1
Pull ups 50 reps (4 sets)
Dumbell row 4 sets of 8-10 reps
Barbell shrug 4 sets of 10 reps
Seated cable row 3 sets 10-12 reps
Dumbell Hammer curl 3 sets of 10 reps
Dumbell preacher curl 2 sets of 12 reps
Push day 1
Bench press 4 sets of 6-8 reps
Seated militairy press 3 sets of 10 reps
Dumbell incline 3 sets of 10-12 reps
Cable crossover 2 sets of 12
Dumbell lateral raise 3 sets of 12 reps
Overhead cable 3 sets of 10 reps
Tricep pushdown 3 sets of 10-20 reps
Leg day 1
Sumo deadlift 3 sets of 3-5 reps
Front squat 4 sets 6-8 reps
Leg curl 3 sets of 12 reps
Walking lunges 2 sets of 10 reps each leg
Standing calf raise 4 sets of 10-25 reps
Ab work
REST
Pull day 2
Barbell row 4 sets 6-8 reps
Weighted pull ups 3 sets of 8-10 reps
T-bar row 3 sets of 10 reps
Close grip pull down 3 sets of 12 reps
Dumbell curl 3 sets of 10 reps
Reverse curl 2 sets of 10-12 reps
Push day 2
Incline bench press 3 sets of 8-10 reps
Flat dumbell press 3 sets of 10-12 reps
Lateral raise 3 sets of 8-20 reps
Pec fly 3 sets of 12 reps
Close grip bench 8-10 reps
Push down 3 sets of 3-15 reps
Leg day 2
Back squat 4 sets of 6-8 reps
Stiff leg deadlift 3 sets of 10
Leg extension 3 sets of 12-20
Leg press 3 sets of 8-15
Seated calf raise 4 sets of 12-15
Ab work
Dit is schema wat ik anders wilde gaan volgen beetje hogere herhalingen nu
Ik zit nu z'n 2 jaar op Push pull legs schema en maak nog steeds resultaten maar vroeg me af moet ik ook overstappen naar ander schema of is sets/reps aan passen al genoeg de oefeningen zijn wel elke zoveel tijd beetje verandert
Pull day 1
Pull ups 50 reps (4 sets)
Dumbell row 4 sets of 8-10 reps
Barbell shrug 4 sets of 10 reps
Seated cable row 3 sets 10-12 reps
Dumbell Hammer curl 3 sets of 10 reps
Dumbell preacher curl 2 sets of 12 reps
Push day 1
Bench press 4 sets of 6-8 reps
Seated militairy press 3 sets of 10 reps
Dumbell incline 3 sets of 10-12 reps
Cable crossover 2 sets of 12
Dumbell lateral raise 3 sets of 12 reps
Overhead cable 3 sets of 10 reps
Tricep pushdown 3 sets of 10-20 reps
Leg day 1
Sumo deadlift 3 sets of 3-5 reps
Front squat 4 sets 6-8 reps
Leg curl 3 sets of 12 reps
Walking lunges 2 sets of 10 reps each leg
Standing calf raise 4 sets of 10-25 reps
Ab work
REST
Pull day 2
Barbell row 4 sets 6-8 reps
Weighted pull ups 3 sets of 8-10 reps
T-bar row 3 sets of 10 reps
Close grip pull down 3 sets of 12 reps
Dumbell curl 3 sets of 10 reps
Reverse curl 2 sets of 10-12 reps
Push day 2
Incline bench press 3 sets of 8-10 reps
Flat dumbell press 3 sets of 10-12 reps
Lateral raise 3 sets of 8-20 reps
Pec fly 3 sets of 12 reps
Close grip bench 8-10 reps
Push down 3 sets of 3-15 reps
Leg day 2
Back squat 4 sets of 6-8 reps
Stiff leg deadlift 3 sets of 10
Leg extension 3 sets of 12-20
Leg press 3 sets of 8-15
Seated calf raise 4 sets of 12-15
Ab work
Dit is schema wat ik anders wilde gaan volgen beetje hogere herhalingen nu