- Lid geworden
- 3 jun 2011
- Berichten
- 160
- Waardering
- 82
- Lengte
- 1m83
- Massa
- 80kg
Mijn trainingsschema is alsvolgt:
Maandag UB1
Chin-up 12-10-10-8
Pendlay Row 8-8-8
Incline db press 12-10-10-8
Military press 8-8-8-6 in superset met Seated DB lateral raise 6-6-6
Barbell Curl 6-6-6 in superset met upright row 8-8-8
Dinsdag LB1
Squad 10-8-8-6
Lunge 20-20-20 ( 10/been )
Deadlift 10-8-8-6
one leg Calf Raise 8-8-8
Reversed Calf raise 8-8-8
Hanging leg raises 10-10
Donderdag UB2
Incline Bench Press 10-8-8-6
Cable cross over 8-8-8
Bent-over-row 10-8-8-6
Upright row 6-6-6
Barbell Curl 10-8-8-6 In superset met Rear delt row 10-10-10
Tricep pushdown ( kabel ) 12-10-8
Preacher Curl 5-5-5
Vrijdag LB2
Deadlift 10-8-8-8
Romian deadlift 8-8-8
Squad 10-8-8-8
Shrug 10-10-10-8
one leg Calf raise 8-8-8
Reversed calf raise 8-8-8
Mijn doel is:
- Massa krijgen
Maandag UB1
Chin-up 12-10-10-8
Pendlay Row 8-8-8
Incline db press 12-10-10-8
Military press 8-8-8-6 in superset met Seated DB lateral raise 6-6-6
Barbell Curl 6-6-6 in superset met upright row 8-8-8
Dinsdag LB1
Squad 10-8-8-6
Lunge 20-20-20 ( 10/been )
Deadlift 10-8-8-6
one leg Calf Raise 8-8-8
Reversed Calf raise 8-8-8
Hanging leg raises 10-10
Donderdag UB2
Incline Bench Press 10-8-8-6
Cable cross over 8-8-8
Bent-over-row 10-8-8-6
Upright row 6-6-6
Barbell Curl 10-8-8-6 In superset met Rear delt row 10-10-10
Tricep pushdown ( kabel ) 12-10-8
Preacher Curl 5-5-5
Vrijdag LB2
Deadlift 10-8-8-8
Romian deadlift 8-8-8
Squad 10-8-8-8
Shrug 10-10-10-8
one leg Calf raise 8-8-8
Reversed calf raise 8-8-8
Mijn doel is:
- Massa krijgen