- Lid geworden
- 4 aug 2003
- Berichten
- 7.426
- Waardering
- 24
- Lengte
- 1m98
- Massa
- 127kg
- Vetpercentage
- 15%
Ik mag sinds kort weer trainen, ik mag alleen nog effe geen incline doen.
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Wat vinden jullie van dit schema ?
Dag 1 : Rug (15 sets)
Barbell Deadlift (20) 3x10
Dumbbell Shrugs 3x10
One Arm Pulldown 3x10
Wide Cable Row zittend 3x10
Wide grip Pulldown 3x10
Close grip Pulldown 3x10
Dag 2 : Borst, Schouders en Buik (19 sets)
Dumbbell Bench Press 3x10
Barbell Bench Press (20) 2x10
Fly Machine 3x10
Front Raises 2x10
Side Raises 2x10
Crunch Machine 3x15
Crunch Machine #2 3x15
Dag 3 : Benen (15 sets)
Leg Press Machine 3x10
Leg Extention Machine 3x10
Leg Curl Machine 3x10
Sitting Calf Raises Machine 3x15
Smith Standing Calf Raises 3x15
Dag 4 : Armen (18 sets)
Liggend Triceps Raam 3x10
Cable Pushdowns 3x10
EZ Bar curls 2x10
Hammer Curls 2x10
Preacher Curls Machine 2x10
Dumbbell Wrist Curls 3x15
Dumbbell Reverse Wrist Curls 3x15
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Wat vinden jullie van dit schema ?
Dag 1 : Rug (15 sets)
Barbell Deadlift (20) 3x10
Dumbbell Shrugs 3x10
One Arm Pulldown 3x10
Wide Cable Row zittend 3x10
Wide grip Pulldown 3x10
Close grip Pulldown 3x10
Dag 2 : Borst, Schouders en Buik (19 sets)
Dumbbell Bench Press 3x10
Barbell Bench Press (20) 2x10
Fly Machine 3x10
Front Raises 2x10
Side Raises 2x10
Crunch Machine 3x15
Crunch Machine #2 3x15
Dag 3 : Benen (15 sets)
Leg Press Machine 3x10
Leg Extention Machine 3x10
Leg Curl Machine 3x10
Sitting Calf Raises Machine 3x15
Smith Standing Calf Raises 3x15
Dag 4 : Armen (18 sets)
Liggend Triceps Raam 3x10
Cable Pushdowns 3x10
EZ Bar curls 2x10
Hammer Curls 2x10
Preacher Curls Machine 2x10
Dumbbell Wrist Curls 3x15
Dumbbell Reverse Wrist Curls 3x15