Voor als ik weer ga bulken.
Voorbeeld linear trainen:
eerste week
5x100
5x105
5x110
5x115
5x120 80%1rm
Week erop verhogen met 2,5kg
Lb1
1 Squat 5x5 linear
2 Legpress 3x8-10 linear
3 Deadlift 3x5 licht linear
4 Leg curl 3x8-10 linear
5 Calfraises 3x8-10 linear
6 Calf raises zittend 3x8-10 Linear
Ub1
1 Incline benchpress 5x5 linear
2 Db pull over 3x8-10 linear
3 Chinnen 5xmax
4 Cable row 3x8-10 linear
5 Military press 3x5 linear
6 Ez-bar curl standing 3x8-10 linear
7 Dippen 3x8-10 linear
Lb2
1 Deadlift 5x5 linear
2 Squat 3x5 licht linear
3 Legextention 3x10-12 linear
4 Leg curl 3x10-12 linear
5 Crunches 3x20-25
6 Legraises 3x10-15
Ub2
1 Benchpress 5x5 linear
2 Incl db flyes 3x10-12 linear
3 Pendlay row 5x5 linear
4 Latpully breed 3x10-12 linear
5 Db oh press 3x5 linear
6 Db curl 3x10-12 linear
7 Revers grip pushdown 3x10-12 linear
Voorbeeld linear trainen:
eerste week
5x100
5x105
5x110
5x115
5x120 80%1rm
Week erop verhogen met 2,5kg
Lb1
1 Squat 5x5 linear
2 Legpress 3x8-10 linear
3 Deadlift 3x5 licht linear
4 Leg curl 3x8-10 linear
5 Calfraises 3x8-10 linear
6 Calf raises zittend 3x8-10 Linear
Ub1
1 Incline benchpress 5x5 linear
2 Db pull over 3x8-10 linear
3 Chinnen 5xmax
4 Cable row 3x8-10 linear
5 Military press 3x5 linear
6 Ez-bar curl standing 3x8-10 linear
7 Dippen 3x8-10 linear
Lb2
1 Deadlift 5x5 linear
2 Squat 3x5 licht linear
3 Legextention 3x10-12 linear
4 Leg curl 3x10-12 linear
5 Crunches 3x20-25
6 Legraises 3x10-15
Ub2
1 Benchpress 5x5 linear
2 Incl db flyes 3x10-12 linear
3 Pendlay row 5x5 linear
4 Latpully breed 3x10-12 linear
5 Db oh press 3x5 linear
6 Db curl 3x10-12 linear
7 Revers grip pushdown 3x10-12 linear
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