Dit schema wil ik de komende 2 maanden gaan hanteren:
Dag1
Borst Peckdeck 4sets 15-10-8-6
Borst Bench-press 3sets 12-10-8
Borst Incline Bench-press 3sets 12-10-8
Borst Decline Bench-press 3sets 12-10-8
Borst Bent-Arm Dumbbell Pullover 3sets 12-10-8
Borst Decline Dumbbell Flyes 3sets 12-10-8
Bi-ceps Preacher-curls 3sets 21-21-21
Bi-ceps Front-pulldown 3sets 12-10-8
Bi-ceps Barbell curl 3 sets12-10-8
Bi-ceps Hammer curl 3sets 12-10-8
----------------------------------------------------------------------
Dag2
Rug Lat Pulldown (wijde greep, tot borst) 4sets 15-10-8-6
Rug Straight arm pulldown 3sets 12-10-8
Rug Dumbbell Shrug 3sets 12-10-8
Rug Bent Over Barbell Row 3sets 12-10-8
Rug Seated Cable Rows 3sets 20-15-10
Tri-ceps Bench Dips 40/70 kg. 3 10-8-6 of failure
Tri-ceps Close-Grip Bench Press 3sets 10-10-8
Tri-ceps Decline Barbell Triceps Extension 3sets 12-12-12
Tri-ceps Cable rope over head Triceps Extension 3sets 12-12-12
----------------------------------------------------------------------
Dag 3
Quadriceps Barbell Full Squat 4sets 15-10-8-6
Quadriceps Dumbbell Lunges 3sets 12-10-8
Quadriceps Barbell Hack Squat 3sets 8-8-8
Hamstrings Seated Leg Curl 3sets 12-10-8
Calves Barbell Seated Calf Raise 3sets 20-15-10
Schouders Front Dumbbell Raise. 3sets 8-8-8
Schouders Front Incline Dumbbell Raise 3sets 10-10-8
Schouders Dumbbell Lateral Raise 3sets 12-12-12
Schouders Cuban Press 3sets 12-12-12
Dag1
Borst Peckdeck 4sets 15-10-8-6
Borst Bench-press 3sets 12-10-8
Borst Incline Bench-press 3sets 12-10-8
Borst Decline Bench-press 3sets 12-10-8
Borst Bent-Arm Dumbbell Pullover 3sets 12-10-8
Borst Decline Dumbbell Flyes 3sets 12-10-8
Bi-ceps Preacher-curls 3sets 21-21-21
Bi-ceps Front-pulldown 3sets 12-10-8
Bi-ceps Barbell curl 3 sets12-10-8
Bi-ceps Hammer curl 3sets 12-10-8
----------------------------------------------------------------------
Dag2
Rug Lat Pulldown (wijde greep, tot borst) 4sets 15-10-8-6
Rug Straight arm pulldown 3sets 12-10-8
Rug Dumbbell Shrug 3sets 12-10-8
Rug Bent Over Barbell Row 3sets 12-10-8
Rug Seated Cable Rows 3sets 20-15-10
Tri-ceps Bench Dips 40/70 kg. 3 10-8-6 of failure
Tri-ceps Close-Grip Bench Press 3sets 10-10-8
Tri-ceps Decline Barbell Triceps Extension 3sets 12-12-12
Tri-ceps Cable rope over head Triceps Extension 3sets 12-12-12
----------------------------------------------------------------------
Dag 3
Quadriceps Barbell Full Squat 4sets 15-10-8-6
Quadriceps Dumbbell Lunges 3sets 12-10-8
Quadriceps Barbell Hack Squat 3sets 8-8-8
Hamstrings Seated Leg Curl 3sets 12-10-8
Calves Barbell Seated Calf Raise 3sets 20-15-10
Schouders Front Dumbbell Raise. 3sets 8-8-8
Schouders Front Incline Dumbbell Raise 3sets 10-10-8
Schouders Dumbbell Lateral Raise 3sets 12-12-12
Schouders Cuban Press 3sets 12-12-12