schema advies en verbeteringen

[Neto61]

graag advies op mijn schema om de 3 dage 1 dag rust

Pull A
Weighted Pull Ups- 4sets (6-8reps)
Deadlift - 3 sets ( 4-6reps )
V Bar Pulldown - 4 sets ( 8-10 reps)
Seated Dumbbell Curl - 4 sets (8-10 reps)
Lying Spider Curl – 3 sets (10-12reps)
Dumbbell Rear Fly – 3 sets (8-10reps)
Seated face pull - 4 sets ( 10-12reps)

Push A
Incline Bench Press - 4 sets (6-8reps)
Flat Dumbbell Press - 3 sets (8-10reps)
Hammer Bench press – 3 sets (8-10reps)
Overhead Presses - 3 sets ( 6-8reps)
Lateral Raise - 3 sets (10-12 reps)
Triceps Pushdown - 4 sets (12-15 reps)
Triceps Dips – 3 sets ( 8-10reps)

Legs A
Squats - 4 sets (6-8reps)
Leg Press - 3 sets (8-10reps)
Romaine deadlift – 4 sets (6-8reps)
Leg Ext – 2 sets (12-15reps)
Calf exercise - 3 sets (8-10reps








OFF

Pull B
Pendeley row – 4sets ( 8-10reps)
T-Bar row – 3 sets ( 8-10reps)
Underhand Latt Pull down – 4 sets ( 8-10reps)
Mid Cable Row – 3 sets (10-12reps)
Barbell Curl – 4 sets ( 8-10 reps)
Preacher Curl – 3sets (8-10reps)
Seated rear fly – 4sets (10-12reps)

Push B
Bench Press – 4 sets ( 6-8reps)
Incline Dumbell press – 4sets (6-8reps)
Weighted dips – 3 sets (8-10reps)
Dumbbell shoulder Press – 4sets (6-8reps)
Cable Lateral Raise – 3sets (10-12reps)
Close Gripp BP – 3 sets (8-10reps)
Reverse Grip Triceps Pushdown – 4sets (10-12reps)


Legs B
Front squat – 4sets (6-8reps)
DB Lunges – 4sets (6-8reps)
Leg Curl – 3sets (8-10reps)
Leg ext – 3sets (8-10reps)
Calf exercise – 4sets (10-12reps)