Maandag: Biceps, Shouders, Borst, Buik
BB Bench Press 5x10
DB Pull Over 5x10
Peck deck 5x10
Incline DB chest press 5x10
BB Biceps curl 5x10
EZ machine scott curl 5x10
Incline DB Biceps Curl 5x10
Machine shoulder press 5x10
DB shoulder lateral 5x10
ez bar upright rowing 5x10
Hight heel sit-up 3x15a20
seated flat bench leg pull-in 3x15a20
twisting sit-up 3x15a20
cable side bend 3x15a20
hyperextention 3x15a20
+ Cardio 6 a 8 km joggen
Dinsdag: Rug, Triceps, Onderarmen, Buik
WG (Alternated) lat pull back 5x10
WG (Alternated) lat pull front 5x10
WG machine rowing 5x10
V-bar low lat rowing 5x10
Machine triceps extension 5x10
Tricpes kick back 5x10
Triceps dips (bench) 5x10
Triceps Pull down (rope wide grip) 5x10
Seated BB palms-up wrist curl 5x10
BB over a bench palms down wrist curl 5x10
BB Standing wrist curl 5x10
Hight heel sit-up 3x15a20
seated flat bench leg pull-in 3x15a20
twisting sit-up 3x15a20
cable side bend 3x15a20
hyperextention 3x15a20
Woensdag: Rust/Cardio
6a8 km joggen
Donderdag: Training van maandag of dinsdag herhalen
Vrijdag: Benen, buik
45° legg press 5x10
Leg Extension 5x10
Leg Curl 5x10
Seated calf raise 5x10
Hack squat 5x10
30 min fietsen
Hight heel sit-up 3x15a20
seated flat bench leg pull-in 3x15a20
twisting sit-up 3x15a20
cable side bend 3x15a20
hyperextention 3x15a20
Zaterdag: rust
Zondag rust/Cardio
6a8km joggen
zo dit is mijn schema..
enige opmerkingen of misschien aanpassingen zijn altijd welkom
Groetjes Tim
BB Bench Press 5x10
DB Pull Over 5x10
Peck deck 5x10
Incline DB chest press 5x10
BB Biceps curl 5x10
EZ machine scott curl 5x10
Incline DB Biceps Curl 5x10
Machine shoulder press 5x10
DB shoulder lateral 5x10
ez bar upright rowing 5x10
Hight heel sit-up 3x15a20
seated flat bench leg pull-in 3x15a20
twisting sit-up 3x15a20
cable side bend 3x15a20
hyperextention 3x15a20
+ Cardio 6 a 8 km joggen
Dinsdag: Rug, Triceps, Onderarmen, Buik
WG (Alternated) lat pull back 5x10
WG (Alternated) lat pull front 5x10
WG machine rowing 5x10
V-bar low lat rowing 5x10
Machine triceps extension 5x10
Tricpes kick back 5x10
Triceps dips (bench) 5x10
Triceps Pull down (rope wide grip) 5x10
Seated BB palms-up wrist curl 5x10
BB over a bench palms down wrist curl 5x10
BB Standing wrist curl 5x10
Hight heel sit-up 3x15a20
seated flat bench leg pull-in 3x15a20
twisting sit-up 3x15a20
cable side bend 3x15a20
hyperextention 3x15a20
Woensdag: Rust/Cardio
6a8 km joggen
Donderdag: Training van maandag of dinsdag herhalen
Vrijdag: Benen, buik
45° legg press 5x10
Leg Extension 5x10
Leg Curl 5x10
Seated calf raise 5x10
Hack squat 5x10
30 min fietsen
Hight heel sit-up 3x15a20
seated flat bench leg pull-in 3x15a20
twisting sit-up 3x15a20
cable side bend 3x15a20
hyperextention 3x15a20
Zaterdag: rust
Zondag rust/Cardio
6a8km joggen
zo dit is mijn schema..
enige opmerkingen of misschien aanpassingen zijn altijd welkom
Groetjes Tim
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