Dinsdag 22/02
KT
Benen/buik
- Bench Squat
2x5 100kg
1x3 100kg
1x5 90kg
- Hack Squat
1x10 60kg
1x10 70kg
1x8 70kg
1x8 74kg
- dumbbell Lunges (alternating)
2x8 16kg
- Standing Leg Curl
1x6 35kg
1x5 40kg PR
- Standing Calf Raise
2x5 140kg
2x5 150kg
1x37 120kg (r-p 10sec)
- Hip-Raise Crunch
1x10 70kg
1x4 70kg
1x9 60kg
Opmerkingen
duur:
+/- 70min
hartslag:
/
andere:
Begonnen met meer te eten, komende weken zullen de gewichten dan ook ferm stijgen vermoed ik
. Training was zeker doodgaan
---------- Toegevoegd om 16:27 ---------- De post hierboven werd geplaatst om 16:20 ----------
Het
nieuw zelf opgestelde
schema dat ik ga volgen de komende weken ziet er zo uit:
day 1: Chest + biceps
incline bench press 5 / 5 / 5 / 5 (1min45sec)
chest press machine 6 / 6 (1min30sec)
incline dumbbell press 8 / 8 (1min30sec)
cable crossover 10 / 10 (1min30sec)
barbell curl 5 / 5 / 5 / 5 (1min45sec)
dumbbell curl (wide) 6 / 6 (1min30sec)
seated cable curl (close) 8 / 8 (1min30sec)
wrist curl 8 / 8 (1min30sec)
OR
bench press 5 / 5 / 5 / 5 (1min45sec)
dumbbell chest press 6 / 6 (1min30sec)
incline cable flies 8 / 8 (1min30sec)
dips 10 / 10 (1min30sec)
barbell curl 5 / 5 / 5 / 5 (1min45sec)
dumbbell curl (close) 6 / 6 (1min30sec)
seated barbell curl (wide) 8 / 8 (1min30sec)
hammer curl 6 / 6 (1min30sec)
day 2: Legs + abs
back squat 5 / 5 / 5 / 5 (1min45sec)
hack squat (machine) 10 / 10 / 8 / 8 (1min30sec)
lunges 8 / 8 (1min30sec)
leg curl 6 / 6 (1min30sec)
standing calf raise 5 / 5 / 5 / 5 (1min45sec)
standing calf raise 10 / 10 (1min30sec)
hip-raise crunch 10 / 10 / 8 (1min15sec)
roman chair leg raise 10 / 8 (1min15sec)
OR
front squat 5 / 5 / 5 / 5 (1min45sec)
45° Leg Press 10 / 10 / 8 / 8
roemanian deadlift 5 / 5 / 5 / 5 (1min45sec)
standing calf raise 5 / 5 / 5 / 5 (1min45sec)
standing calf raise 50 (10sec r-p)
ab crunch 10 / 10 / 8 (1min15sec)
roman chair leg raise 10 / 8 (1min15sec)
day 3: /
day 4: Front delts + Side delts + triceps
seated dumbbell overhead press 5 / 5 / 5 / 5 (1min45sec)
plate raise 10 / 10 (1min30sec)
upright row 5 / 5 / 5 / 5 (1min45sec)
dumbbell side raise 10 / 10 / 8 (1min30sec)
close grip bench press 5 / 5 / 5 / 5 (1min45sec)
lying tricep extension 8 / 8 (1min30sec)
bench dips 10 / 10 / 8 (1min30sec)
OR
seated overhead press 5 / 5 / 5 / 5 (1min45sec)
plate raise 10 / 10 (1min30sec)
dumbbell side raise 5 / 5 / 5 / 5 (1min45sec)
upright row 10 / 10 / 8 (1min30sec)
close grip bench press 5 / 5 / 5 / 5 (1min45sec)
tricep pushdown 8 / 8 (1min30sec)
bench dips 10 / 10 / 8 (1min30sec)
day 5: Back + rear delts
pull up (pronated) 5 / 5 / 5 / 5 (1min45sec)
pull up (supinated) 10 / 8 (1min30sec)
pull up (hammer) 10 / 8 (1min30sec)
deadlift 5 / 5 / 5 / 5 (1min45sec)
t-bar row (machine) 5 / 5 / 5 / 5 (1min45sec)
hyperextension 10 / 8 (1min15sec)
reverse pec deck 10 / 10 / 8 (1min15sec)
OR
deadlift 5 / 5 / 5 / 5 (1min45sec)
barbell row 5 / 5 / 5 / 5 (1min45sec)
dumbbell/machine row (unilateraal) 10 / 8 / 8 (1min30sec)
pull up (pronated) 5 / 5 / 5 / 5 (1min45sec)
lat pulldown (pronated/CG) 10 / 8 (1min30sec)
barbell shrugs 8 / 8 (1min15sec)
bend-over raise 10 / 10 / 8 (1min15sec)
day 6: /
day 7: /
.
