- Lid sinds
- 16 mei 2008
- Berichten
- 13.408
- Waardering
- 4.083
- Lengte
- 1m93
- Massa
- 113kg
- Vetpercentage
- 8%
iemand feedback op mijn schema die ik graag a.s. maandag wil gaan beginnen?
alvast bedankt voor de moeite
Week 1
Ma: Max-effort Upper Body
A. Bench. (8/8/6/6/3)
B. Incline dumbbell bench.(2x20)
C. barbell rows/face pulls (superset) (4x12)
D. Dumbbell shrugs (4x15)
E. Barbell curls (3x12)
Di: Dynamic-effort Lower body
A. Jump squats (8x2)
B. Bulgarian Squats (voet op verhoging) (2x8)
C. Hyperextensions (3x10)
D. Dumbbell Side bends (4x15)
Do: Repetition Upper Body
A. Flat dumbbell bench (3xmaxrep)
B. Lat pulldown/Scarecrows (superset) (3x10)
C. dumbbell lateral raise (4x12)
D. barbell shrugs/triceps pushdown (superset) (3x8shrugs) (3x20 triceps)
Vr: Max-effort Lower body
A. box squats (8/8/6/6/3)
B. lunges (3x8)
C. stiff legged deadlifts (3x10)
D. sprinter situps/v-ups/toe touches (2x15)
------------------------------------------------------------------------------------------------------
Week 2
Ma: Max-effort Upper Body
A. Incline Bench (8/8/6/6/3)
B. Flat Dumbbell press (2x20)
C.T-bar rows/rear delt flyes (superset) (4x12)
D.barbell shrugs (4x12)
E.hammer curls (3x12)
Di: Dynamic-effort Lower body
A.Jump squats (8x2)
B. barbell reverse lunges (2x8)
C. romanian deadlift (3x10)
D.hanging leg raises (4x15)
Do: Repetition Upper Body
A. bench (55-60% van 1rm) (3x max reps)
B.chin ups wide grip/ face pulls (3x10)
C. dumbbell militairy press (4x12)
D. dumbbell shrugs/dumbbell triceps extension (shrugs 3x10) (tricep extension 3x12)
Vr: Max-effort Lower body
A.deadlift (8/8/6/6/3)
B.bulgarian squat (3x8)
C.hyperextensions (3x10)
D.D. sprinter situps/v-ups/toe touches (2x15)
alvast bedankt voor de moeite
Week 1
Ma: Max-effort Upper Body
A. Bench. (8/8/6/6/3)
B. Incline dumbbell bench.(2x20)
C. barbell rows/face pulls (superset) (4x12)
D. Dumbbell shrugs (4x15)
E. Barbell curls (3x12)
Di: Dynamic-effort Lower body
A. Jump squats (8x2)
B. Bulgarian Squats (voet op verhoging) (2x8)
C. Hyperextensions (3x10)
D. Dumbbell Side bends (4x15)
Do: Repetition Upper Body
A. Flat dumbbell bench (3xmaxrep)
B. Lat pulldown/Scarecrows (superset) (3x10)
C. dumbbell lateral raise (4x12)
D. barbell shrugs/triceps pushdown (superset) (3x8shrugs) (3x20 triceps)
Vr: Max-effort Lower body
A. box squats (8/8/6/6/3)
B. lunges (3x8)
C. stiff legged deadlifts (3x10)
D. sprinter situps/v-ups/toe touches (2x15)
------------------------------------------------------------------------------------------------------
Week 2
Ma: Max-effort Upper Body
A. Incline Bench (8/8/6/6/3)
B. Flat Dumbbell press (2x20)
C.T-bar rows/rear delt flyes (superset) (4x12)
D.barbell shrugs (4x12)
E.hammer curls (3x12)
Di: Dynamic-effort Lower body
A.Jump squats (8x2)
B. barbell reverse lunges (2x8)
C. romanian deadlift (3x10)
D.hanging leg raises (4x15)
Do: Repetition Upper Body
A. bench (55-60% van 1rm) (3x max reps)
B.chin ups wide grip/ face pulls (3x10)
C. dumbbell militairy press (4x12)
D. dumbbell shrugs/dumbbell triceps extension (shrugs 3x10) (tricep extension 3x12)
Vr: Max-effort Lower body
A.deadlift (8/8/6/6/3)
B.bulgarian squat (3x8)
C.hyperextensions (3x10)
D.D. sprinter situps/v-ups/toe touches (2x15)
