nietzosterk
Novice
- Lid geworden
- 5 aug 2020
- Berichten
- 26
- Waardering
- 18
- Lengte
- 1m76
- Massa
- 75kg
- Vetpercentage
- 14%
8 weken zitten er voor mij alweer bijna op en ben dus weer toe aan een nieuw schematje en nieuwe doelen. Doel voor de komende 8 weken is om dicht bij falen te trainen voor het optimaliseren van hypertrophy, sterker te worden en om meer te letten op de excentrische bewegingen. Is dit te volgen?
| sets | herhal. | rpe/%1rm | |
| Deadlift | 4 | 3 | 75% |
| Tempo Back Squat | 2 | 6 | 60% |
| Round-back dumbbell 45 hyperextension | 2 | 20 | 7 |
| Smith machine reverse lunge | 2 | 15 | 7 |
| Enhanced eccentric leg extension | 2 | 12 | 6 |
| Enhanced eccentric lying leg curl | 2 | 12 | 6 |
| Lateral Band walk | 2 | 15 | 8 |
| Tempo standing calf raise | 2 | 8 | 6 |
| Barbell bench press | 2 | 8 | 75% |
| Arnold press | 2 | 12 | 7 |
| Close grip machine press | 2 | 15 | 7 |
| Low to high cable flye | 2 | 15-20 | 8 |
| Barbell floor skull crusher | 2 | 8 | 7 |
| Egyptian lateral raise | 2 | 12 | 8 |
| Rope overhead triceps extension | 2 | 12 | 7 |
| Hanging leg rase | 3 | 6 | 6 |
| 1 arm lat pull in | 2 | 20 | 5 |
| pull up | 3 | 12 | 7 |
| dumbbell one arm row | 2 | 8 | 7 |
| Chest supported tbar row | 2 | 12 | 7 |
| Low to high reverse flye | 2 | 12 | 8 |
| Rope upright row | 2 | 20 | 8 |
| Dumbbell supinated curl | 2 | 12 | 8 |
| Spider curl | 3 | 15 | 8 |
| Back squat | 4 | 4 | 78% |
| Romanian deadlift | 3 | 8 | 8 |
| Pause barbell hip thrust | 2 | 10 | 9 |
| Slow eccentric goblet squat | 2 | 12 | 8 |
| Seated leg curl | 2 | 15 | 9 |
| Cable rope pullthrough | 2 | 20 | 8 |
| Standing calf raise | 3 | 12 | 8 |
| Barbell bench press | 4 | 5 | 78% |
| Military press / push press complex | 3 | 4, 4 | 78% |
| Slow eccentric dip | 3 | 8 | 8 |
| Tricep-v-bar pressdown | 3 | 12 | 9 |
| Machine lateral raise | 3 | 15 | 9 |
| Plank | 3 | 30 sec | 7 |
| Single arm pulldown | 3 | 12 | 9 |
| Seal row | 3 | 8 | 8 |
| Kneeling straight arm cable pull over | 3 | 15 | 9 |
| Reverse pec deck | 3 | 15 | 9 |
| 1: dumbbell pronated curl | 4 | 8 | 10 |
| 2: dumbbell hammer curl | 4 | 8 | 10 |
| 3: dumbbell supinated curl | 4 | 8 | 10 |
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