- Lid geworden
- 16 nov 2010
- Berichten
- 8
- Waardering
- 0
- Lengte
- 1m85
- Massa
- 85kg
Dit is het schema dan. Eventuele suggesties en dergelijke zijn welkom.
Dag 1
Borst :
Chest press 10-8-8-6
Peck deck 10-8-8-6
Incline Fly 10-8-8-6
Incline Db press 10-8-8-6
Db pullover 10-8-8-6
Biceps :
Incline Db curl 10-8-8-6
Alternate Standing curl 10 – 8 – 8 – 6
Buikspieren
Dag 2 :
Schouders :
Front raise 10 – 8 – 6 – 6
Palms in presses 10 – 8 – 8 -6
Lateral raises 10 – 8 – 8 – 6
Behind Neck press 10 – 8 – 8 – 6
Onderarmen :
Wrist curl 10 – 8 – 8 -6
Reverse Wrist Curl 10 – 8 – 8 -6
Buikspieren
Dag 3 :
Rug :
Neck pull downs 10 – 8 – 8 – 6
Single arm rows 10 – 8 – 8 – 6
Bent over rows 10 – 8 – 8 – 6
Fly 10 – 8 – 8 - 6
Reversed Fly 10 – 8 – 8 – 6
Triceps :
Dippen 3 x 10
Db rear curls 10 – 8 – 8 – 6
Lying Db Extensions 10 – 8 – 8 – 6
One arm overhead dumbbell extensions 10 – 8 – 8 – 6
Fitnessschema
Dag 1
Borst :
Chest press 10-8-8-6
Peck deck 10-8-8-6
Incline Fly 10-8-8-6
Incline Db press 10-8-8-6
Db pullover 10-8-8-6
Biceps :
Incline Db curl 10-8-8-6
Alternate Standing curl 10 – 8 – 8 – 6
Buikspieren
Dag 2 :
Schouders :
Front raise 10 – 8 – 6 – 6
Palms in presses 10 – 8 – 8 -6
Lateral raises 10 – 8 – 8 – 6
Behind Neck press 10 – 8 – 8 – 6
Onderarmen :
Wrist curl 10 – 8 – 8 -6
Reverse Wrist Curl 10 – 8 – 8 -6
Buikspieren
Dag 3 :
Rug :
Neck pull downs 10 – 8 – 8 – 6
Single arm rows 10 – 8 – 8 – 6
Bent over rows 10 – 8 – 8 – 6
Fly 10 – 8 – 8 - 6
Reversed Fly 10 – 8 – 8 – 6
Triceps :
Dippen 3 x 10
Db rear curls 10 – 8 – 8 – 6
Lying Db Extensions 10 – 8 – 8 – 6
One arm overhead dumbbell extensions 10 – 8 – 8 – 6