Fitness Seller

Upper/lower body finetunen


Users who are viewing this topic

Lid geworden
12 jan 2019
Berichten
23
Waardering
22
Lengte
1m85
Massa
86kg
Vetpercentage
16%
Hey mensen ik volg op dit moment het volgende schema 6x in de week voor kracht en massa.

Ik wilde wel eens weten of iemand aanvullingen of tips heeft om het te finetunen!

Upper 1
Dumbell press [4 x 8]
Incline dumbell press [3 x 8]
Dips (triceps) [2 sets tot failure]
Barbel row [4 x 8 ]

Lat pull down [3 x 10]
Cable curl [3 x 12]
Lateral superset [3 x10]
Buik willekeurig [3 x 15]



Lower 1
squat [4 x 8 ]
Leg press [3 x10 ]
Romanian deadlift [4 x 8 ]
Leg curl [3 x 12 ]
Standing calf raise [3 x 6]
Seated calf raise [3 x 12 ]

buik willekeurig [3 x 15]

Upper 2

Pull-ups [3 sets tot failure]
Single arm dumbbell row [3 x 10 ]
Incline bench press [3 x 10 ]
Bench press [3 x 10 ]
Skull crushers [3 x 10]
Incline dumbbell curl [3 x 10]
Shoulder press [3 x10 ]
Buik willekeurig [3x15]


Lower 2

Barbell squat [3 x 12 ]
Leg press [3 x10]
Deadlift [3 x 10 ]
Walking lunges [3 x 12 ]
Standing calf raise [3 x 8 ]
Seated calf raise [2 x 15]
Buik willekeurig [3 x 15]
 

Bovenaan