Vanaf nu maar weer 4 dagen per week trainen ipv 6. dus het word weer een ub/lb schema voor mij. gericht op kracht/massa en spierconditie. simpel schema met 8 oefeningen per training. na iedere training 20-30 min cardio. op woensdag en zondag mtb-en
dag1 ub1
benchpress 8x 6x 4x 2x
incline db / smit press 8x 6x 4x 2x
pendlay row 8x 6x 4x 2x
latpully / chins 8x 6x 4x 2x
rear delt row / db row 3x6/8
standing bb oh press 8x 6x 4x 2x
upright row / shrugs 3x6/8
dippen / french press 8x 6x 4x 2x
bb curl 8x 6x 4x 2x
dag2 lb1
full squat / deads 8x 6x 4x 2x
deads / full squat 8x 6x 4x 2x
leg press 8x 6x 4x 2x
leg curl 4x6/8
hyper extentions 4x6/8
standing calf raises 4x8/10
zittend calfraises 4x8/10
cable crunches 4x8/10
dag4 ub2
benchpress 3x15-20
cable flyes / cross 3x15-20
bb row / cable row 3x15-20
latpully 3x15-20
site raises 3x15/20
rear delt row 3x15/20
bb preacher curl / db curl 3x15-20
robpushdown / machine dippen 3x15/20
dag5 lb2
squat 3x15-20
legpress 3x15-20
sldl 3x15-20
legcurl 3x15/20
standing calfraises 3x15-20
zittend calfraises 3x15/20
crunches 3x15-20
leg raises 3x15-20
dag1 ub1
benchpress 8x 6x 4x 2x
incline db / smit press 8x 6x 4x 2x
pendlay row 8x 6x 4x 2x
latpully / chins 8x 6x 4x 2x
rear delt row / db row 3x6/8
standing bb oh press 8x 6x 4x 2x
upright row / shrugs 3x6/8
dippen / french press 8x 6x 4x 2x
bb curl 8x 6x 4x 2x
dag2 lb1
full squat / deads 8x 6x 4x 2x
deads / full squat 8x 6x 4x 2x
leg press 8x 6x 4x 2x
leg curl 4x6/8
hyper extentions 4x6/8
standing calf raises 4x8/10
zittend calfraises 4x8/10
cable crunches 4x8/10
dag4 ub2
benchpress 3x15-20
cable flyes / cross 3x15-20
bb row / cable row 3x15-20
latpully 3x15-20
site raises 3x15/20
rear delt row 3x15/20
bb preacher curl / db curl 3x15-20
robpushdown / machine dippen 3x15/20
dag5 lb2
squat 3x15-20
legpress 3x15-20
sldl 3x15-20
legcurl 3x15/20
standing calfraises 3x15-20
zittend calfraises 3x15/20
crunches 3x15-20
leg raises 3x15-20
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