Vandaag begint de cut dan officieel en heb een nieuw trainingsschema uitgekozen. Ik ben gegaan voor een PHAT routine met een verlaagd volume.
Ik merk namelijk dat een lager volume beter voor mij werkt dan een hoog volume.
Dit wordt mijn schema de komende 12 weken:
Push Day:
Incline BB Bench Press, 3 Sets, 6-10 reps
Flat DB Bench Press, 3 Sets, 8-10 reps
Cable Crossovers, 2 Sets, 8-12 reps
DB Shoulder Press, 3 Sets, 6-10 reps
Side Laterals, 3 Sets, 8-12 reps
Tricep Dips (Heavy), 3 Sets, 5-8 reps
Pull Day:
Pull Ups, 3 Sets, 8-12 reps
Pendlay Rows, 3 Sets, 6-10 reps
Shrugs, 2 Sets, 6-10 reps
One Arm Bent Over Rows, 2 Sets, 8-12 reps
Ez Curls (Standing Heavy), 3 Sets, 5-8 reps
Leg Day:
Squats (Heavy), 3 Sets, 5 3 1 System
Deadlifts, 3 Sets, 6-10 reps
Leg Extensions, 3 Sets, 6-10 reps
SLDL/Leg Curls, 3 Sets, 8-12 reps
BB Calf Raises (w/ Plates under feet), 3 Sets, 8-12 reps
Upper Body:
Flat Bench (Heavy), 3 Sets, 5 3 1 System
Pull ups/Barbell Rows, 3 Sets, 6-10 reps
Incline DB, 2 Sets, 6-10 reps
One Arm DB Rows, 2 Sets, 6-10 reps
Standing OHP (Heavy), 3 Sets, 5 3 1 System
Side Hammer Curls (Light), 3 Sets, 8-12 reps
Skullcrushers (Light), 3 Sets, 8-12 reps
Lower Body:
Deadlifts (Heavy), 3 Sets, 5 3 1 System
Squats, 3 Sets, 6-10 reps
Leg Curls, 3 Sets, 6-10 reps
Front Squats/Leg Extensions, 3 Sets, 8-12 reps
BB Calf Raises, 3 Sets, 8-12 reps
Week 1: (5 reps for all sets)
Set 1: 75% of 1RM, Set 2: 80% of 1RM, Set 3: 85% of 1RM
Week 23 reps for all sets)
Set 1: 80% of 1RM, Set 2: 85% of 1RM, Set 3: 90% of 1RM
Week 3: (5 reps for set one, 3 reps for set two, 1 rep for set three)
Set 1: 75% of 1RM, Set 2: 85% of 1RM, Set 3: 95% of 1RM
Week 4: (Deload, 5 reps for each set, using 50-60% of 1RM)
Feedback is altijd welkom!
