- Lid geworden
- 14 sep 2006
- Berichten
- 2.146
- Waardering
- 17
- Lengte
- 1m65
- Massa
- 70kg
Graag jullie mening over het trainingsschema wat ik gebruik. Ik heb dit samen met een instructeur op de sportschool opgezet. Ik gebruik het schema sinds kort, ik heb eerst een heel ander schema gehad (Lees: meer cardio).
Maandag: Borst & Triceps
Borst: Bench press set1: 12 reps, set2: 10 reps, set3: 8 reps
Borst: Rear fly set1: 12 reps, set2: 10 reps, set3: 8 reps
Borst: Incline dumbbell flyes set1: 12 reps, set2: 10 reps, set3: 8 reps
Borst: Dumbbell Incline Bench Press set1: 12 reps, set2: 10 reps, set3: 8 reps
Triceps: Dippen set1: 12 reps, set2: 10 reps, set3: 8 reps
Triceps: Cable triceps push down set1: 12 reps, set2: 10 reps, set3: 8 reps
Triceps: Kick back set1: 12 reps, set2: 10 reps, set3: 8 reps
Triceps: One Arm Cable Extension set1: 12 reps, set2: 10 reps, set3: 8 reps
Dinsdag: Rug & Biceps
Bovenrug: Front pull down set1: 12 reps, set2: 10 reps, set3: 8 reps
Bovenrug: Lat pull down set1: 12 reps, set2: 10 reps, set3: 8 reps
Bovenrug: Seated row set1: 12 reps, set2: 10 reps, set3: 8 reps
Rug: Rear delotid set1: 12 reps, set2: 10 reps, set3: 8 reps
Biceps: Cable curl set1: 12 reps, set2: 10 reps, set3: 8 reps
Biceps: Barbell curl set1: 12 reps, set2: 10 reps, set3: 8 reps
Biceps: One arm Cable curl set1: 12 reps, set2: 10 reps, set3: 8 reps
Biceps: Dumbbell curl set1: 12 reps, set2: 10 reps, set3: 8 reps
Woensdag: 45 min rustig cardio
Donderdag: Benen en buik
Bovenbenen: Squat set1: 12 reps, set2: 10 reps, set3: 8 reps
Bovenbenen: Leg curl set1: 12 reps, set2: 10 reps, set3: 8 reps
Bovenbenen: Leg extension set1: 12 reps, set2: 10 reps, set3: 8 reps
Kuiten: Seated calf raise set1: 12 reps, set2: 10 reps, set3: 8 reps
Buik: Crunch 3x25
Buik: Abdominal set1: 12 reps, set2: 10 reps, set3: 8 reps
Buik: Double crunch 3x25
Vrijdag: Onderrug & Schouders
Onderrug: Stiffed leg deadlift set1: 12 reps, set2: 10 reps, set3: 8 reps
Onderrug: Deadlift set1: 12 reps, set2: 10 reps, set3: 8 reps
Schouders: Dumbbell Shoulder Press set1: 12 reps, set2: 10 reps, set3: 8 reps
Schouders: Seated side raises set1: 12 reps, set2: 10 reps, set3: 8 reps
Schouders: Lateral raise set1: 12 reps, set2: 10 reps, set3: 8 reps
Schouders: Dumbbell shrug set1: 12 reps, set2: 10 reps, set3: 8 reps
Er zitten wel enkele machines (aantal valt opzich ook mee) in het programma, voor borst en rug vooral. Als ik beter enkele vervangingen daar voor kan toepassen, hoor ik het graag. Ik ben wel een beginner.
Maandag: Borst & Triceps
Borst: Bench press set1: 12 reps, set2: 10 reps, set3: 8 reps
Borst: Rear fly set1: 12 reps, set2: 10 reps, set3: 8 reps
Borst: Incline dumbbell flyes set1: 12 reps, set2: 10 reps, set3: 8 reps
Borst: Dumbbell Incline Bench Press set1: 12 reps, set2: 10 reps, set3: 8 reps
Triceps: Dippen set1: 12 reps, set2: 10 reps, set3: 8 reps
Triceps: Cable triceps push down set1: 12 reps, set2: 10 reps, set3: 8 reps
Triceps: Kick back set1: 12 reps, set2: 10 reps, set3: 8 reps
Triceps: One Arm Cable Extension set1: 12 reps, set2: 10 reps, set3: 8 reps
Dinsdag: Rug & Biceps
Bovenrug: Front pull down set1: 12 reps, set2: 10 reps, set3: 8 reps
Bovenrug: Lat pull down set1: 12 reps, set2: 10 reps, set3: 8 reps
Bovenrug: Seated row set1: 12 reps, set2: 10 reps, set3: 8 reps
Rug: Rear delotid set1: 12 reps, set2: 10 reps, set3: 8 reps
Biceps: Cable curl set1: 12 reps, set2: 10 reps, set3: 8 reps
Biceps: Barbell curl set1: 12 reps, set2: 10 reps, set3: 8 reps
Biceps: One arm Cable curl set1: 12 reps, set2: 10 reps, set3: 8 reps
Biceps: Dumbbell curl set1: 12 reps, set2: 10 reps, set3: 8 reps
Woensdag: 45 min rustig cardio
Donderdag: Benen en buik
Bovenbenen: Squat set1: 12 reps, set2: 10 reps, set3: 8 reps
Bovenbenen: Leg curl set1: 12 reps, set2: 10 reps, set3: 8 reps
Bovenbenen: Leg extension set1: 12 reps, set2: 10 reps, set3: 8 reps
Kuiten: Seated calf raise set1: 12 reps, set2: 10 reps, set3: 8 reps
Buik: Crunch 3x25
Buik: Abdominal set1: 12 reps, set2: 10 reps, set3: 8 reps
Buik: Double crunch 3x25
Vrijdag: Onderrug & Schouders
Onderrug: Stiffed leg deadlift set1: 12 reps, set2: 10 reps, set3: 8 reps
Onderrug: Deadlift set1: 12 reps, set2: 10 reps, set3: 8 reps
Schouders: Dumbbell Shoulder Press set1: 12 reps, set2: 10 reps, set3: 8 reps
Schouders: Seated side raises set1: 12 reps, set2: 10 reps, set3: 8 reps
Schouders: Lateral raise set1: 12 reps, set2: 10 reps, set3: 8 reps
Schouders: Dumbbell shrug set1: 12 reps, set2: 10 reps, set3: 8 reps
Er zitten wel enkele machines (aantal valt opzich ook mee) in het programma, voor borst en rug vooral. Als ik beter enkele vervangingen daar voor kan toepassen, hoor ik het graag. Ik ben wel een beginner.
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