GYM SCHEMA
PULL DAY
1: Seated rows 4x12-15
2: Pull-Up 3 Sets of 6-8 Reps
m 3: Meadows Row 2 Sets of 10-12 Reps (Trap or Lat)
4: Omni-Grip Lat Pulldown 3 Sets of 12-15 Reps (Wide, Medium, Reverse Grip)
5: In Order
- 5A: Rope Facepull 2 Sets of 15 - Reps
- 5B: Reverse Pec Dec 2 Sets of 15-20 Reps
- 5C: Band Pull Aparts 2 Sets of 15-20 Reps
6: EZ-Bar Bicep Curl (Or Straight Barbell Curl) 3 Sets of 6-8 Reps
7: Incline Dumbbell Curl 2 Sets of 15-20 Reps (optional)
8: Rack Pull 3 Sets of 6-8 Reps
PRESSDAY
Bench press 4 x 4-6 reps
Incline Cable FLy 3 x 12-15 reps
Standing Dumbbell press 4 x 10-12 reps
Egyptian Lateral Raise 4 x 12-15 reps
Tricep Pressdown 4 x 12-15 reps
Static Dumbbell holds 2 x 60 second holds
Long bar presdown 4x 8 tricep en schouder
LEGDAY
WARMUP: 5 minute general warmup
1) Back Squat: 3 sets x 6-8reps
2) Eccentric Accentuated RDL: 3 Sets x 10 reps
2.1) Deadliften 6x6
3) Rust 1,5 min
4) Single Leg Eccentric Leg Extension: 3 sets x 10 reps
5)seate Leg Curl: A1: slow eccentric: 2 sets x 8 reps
A2: constant tension: 2 sets x 12 reps
6)SUPERSET: Straight Leg Calf Raise: 3 sets x 15 reps ik was vergeten me schema er bij te zetten