Da777n
Cool Novice
- Lid geworden
- 14 apr 2022
- Berichten
- 74
- Waardering
- 16
- Lengte
- 1m52
- Massa
- 143kg
- Vetpercentage
- 3%
Mening over deze schema? mn doel is aankomen/spieropbouw
Met elke set train ik tot failure of heel dichtbij failure
Dag 1 chest triceps
Incline db press 3 sets 8-10 reps
Chest cable flys 3 sets 8-10 reps
Smith machine bench 3 sets 8-10 reps
Tricep pushdown 3 sets 8-10 reps
Overhead extension touw 3 sets 8-10 reps
Dips 4 sets waarvan 2 chest gefocust en 2 tricep gefocust 8-10 reps
Dag 2 rug en bicep
Barbell row lat focused 3 sets 8-10 reps
Lat pulldown 3 sets 8-10 reps
Seated row 3 sets 8-10 reps
Chest supported db row 3 sets 8-10 reps
Barbell curls 3 sets 8-10 reps
Preacher curl 3 sets 8-10 reps
Hammer curl 3 sets 8-10 reps
Dag 3 legs schouders
Smith machine squat 3 sets 8-10 reps
Leg extension 3 sets 8-10 reps
Leg press 3 sets 8-10 reps
Bulgarian split squat 3 sets 8-10 reps
Calve raises 3 sets failure
Seated lateral raises 3 sets 8-10 reps
Front raises op incline bench 3 sets 8-10 reps
Rear delt flys 3 sets 8-10 reps
Evt. Dag 4
Deadlift 3 sets 8-10 reps
Dips 3 sets 8-10 reps
Buikspieren
Barbell curl 3 sets 8-10 reps
Clean en jerk 3 sets 8-10 reps
Met elke set train ik tot failure of heel dichtbij failure
Dag 1 chest triceps
Incline db press 3 sets 8-10 reps
Chest cable flys 3 sets 8-10 reps
Smith machine bench 3 sets 8-10 reps
Tricep pushdown 3 sets 8-10 reps
Overhead extension touw 3 sets 8-10 reps
Dips 4 sets waarvan 2 chest gefocust en 2 tricep gefocust 8-10 reps
Dag 2 rug en bicep
Barbell row lat focused 3 sets 8-10 reps
Lat pulldown 3 sets 8-10 reps
Seated row 3 sets 8-10 reps
Chest supported db row 3 sets 8-10 reps
Barbell curls 3 sets 8-10 reps
Preacher curl 3 sets 8-10 reps
Hammer curl 3 sets 8-10 reps
Dag 3 legs schouders
Smith machine squat 3 sets 8-10 reps
Leg extension 3 sets 8-10 reps
Leg press 3 sets 8-10 reps
Bulgarian split squat 3 sets 8-10 reps
Calve raises 3 sets failure
Seated lateral raises 3 sets 8-10 reps
Front raises op incline bench 3 sets 8-10 reps
Rear delt flys 3 sets 8-10 reps
Evt. Dag 4
Deadlift 3 sets 8-10 reps
Dips 3 sets 8-10 reps
Buikspieren
Barbell curl 3 sets 8-10 reps
Clean en jerk 3 sets 8-10 reps