Gast 172844
Cool Novice
- Lid geworden
- 30 aug 2022
- Berichten
- 115
- Waardering
- 44
Hey hoi,
Wat vinden jullie van mijn schema?
Ik doe dit op dit moment 2 keer per week. Ga later wel beginnen met een soort A en B. Doe ook 2 verschillende rep ranges omdat ik dat leuk vindt.
Chest & Back
Flat Bench Press
3 sets, 1x 5-9 reps, 2x 10-15 reps
DB Incline Press
3 sets, 1x 5-9 reps, 2x 10-15 reps
Chest Fly High-Low
3 sets, 8-12 reps
Cable Row
3 sets, 1x 5-9 reps, 2x 10-15 reps
Lat Pulldown
3 sets, 1x 5-9 reps, 2x 10-15 reps
Chest Supported DB Row
3 sets, 1x 5-9 reps, 2x 10-15 reps
DB Shrugs
3 sets, 1x 5-9 reps, 2x 10-15 reps
Shoulders & Arms
DB Shoulder Press
3 sets, 1x 5-9 reps, 2x 10-15 reps
DB Lateral Raise
3 sets, 8-12 reps
Cable Rear Delt Fly
3 sets, 8-12 reps
Single Arm Tricep Overhead Extension
4 sets, 8-12 reps
Tricep Pushdown
3 sets, 10-15 reps
EZ Bar Curl
4 sets, 10-15 reps
DB Incline Curl
4 sets, 10-15 reps
Legs
BB Back Squat
3 set, 5-9 reps. Kan dit anders??
DB RDL
3 sets, 8-12 reps
Leg Press
3 sets, 1x 5-9 reps, 2x 10-15 reps
Leg Extension
3 sets, 10-15 reps
Leg Curl
3 sets, 10-15 reps
Standing Calf Raises
3 sets, 10-15 reps
Wat vinden jullie van mijn schema?
Ik doe dit op dit moment 2 keer per week. Ga later wel beginnen met een soort A en B. Doe ook 2 verschillende rep ranges omdat ik dat leuk vindt.
Chest & Back
Flat Bench Press
3 sets, 1x 5-9 reps, 2x 10-15 reps
DB Incline Press
3 sets, 1x 5-9 reps, 2x 10-15 reps
Chest Fly High-Low
3 sets, 8-12 reps
Cable Row
3 sets, 1x 5-9 reps, 2x 10-15 reps
Lat Pulldown
3 sets, 1x 5-9 reps, 2x 10-15 reps
Chest Supported DB Row
3 sets, 1x 5-9 reps, 2x 10-15 reps
DB Shrugs
3 sets, 1x 5-9 reps, 2x 10-15 reps
Shoulders & Arms
DB Shoulder Press
3 sets, 1x 5-9 reps, 2x 10-15 reps
DB Lateral Raise
3 sets, 8-12 reps
Cable Rear Delt Fly
3 sets, 8-12 reps
Single Arm Tricep Overhead Extension
4 sets, 8-12 reps
Tricep Pushdown
3 sets, 10-15 reps
EZ Bar Curl
4 sets, 10-15 reps
DB Incline Curl
4 sets, 10-15 reps
Legs
BB Back Squat
3 set, 5-9 reps. Kan dit anders??
DB RDL
3 sets, 8-12 reps
Leg Press
3 sets, 1x 5-9 reps, 2x 10-15 reps
Leg Extension
3 sets, 10-15 reps
Leg Curl
3 sets, 10-15 reps
Standing Calf Raises
3 sets, 10-15 reps