hey leden, ik heb een schema opgesteld voor vanaf september te bulken...
ik wil men schouders, rug en biceps wat steviger trainen dus heb in week 1 rug en biceps dubbel gezet en in week 2 schouders en traps.
deze blijf ik dan enkele maanden herhalen
kunnen jullie men schema even nakijken, mss vinden jullie het wat veel oefeningen per spiergroep maar met minder oefeningen heb ik niet het gevoel dat ik getraind heb
thx!
WEEK1
DINSDAG
WEEK 2
ik wil men schouders, rug en biceps wat steviger trainen dus heb in week 1 rug en biceps dubbel gezet en in week 2 schouders en traps.
deze blijf ik dan enkele maanden herhalen
kunnen jullie men schema even nakijken, mss vinden jullie het wat veel oefeningen per spiergroep maar met minder oefeningen heb ik niet het gevoel dat ik getraind heb
thx!
WEEK1
MAANDAG
RUG
lat pulldown
10/8/8/6
cable row
10/8/8/6
close grip pulldown
10/8/8/6
straight arm pulldown
10/8/8/6
hyperextensions
4x10
BICEPS
preacher curl
10/8/8/6
cable concentration
10/8/8/6
hammer curl
10/8/8/6
RUG
lat pulldown
10/8/8/6
cable row
10/8/8/6
close grip pulldown
10/8/8/6
straight arm pulldown
10/8/8/6
hyperextensions
4x10
BICEPS
preacher curl
10/8/8/6
cable concentration
10/8/8/6
hammer curl
10/8/8/6
DINSDAG
BENEN
squat
10/8/8/6
leg press
10/8/8/6
leg curl
10/8/8/6
leg extension
10/8/8/6
hack squat
10/8/8/6
KUITEN
staand kuitheffen
4x10
zittend kuitheffen
4x10
WOENSDAG
BORST
benchpress
10/8/8/6
incline benchpress
10/8/8/6
flyes
10/8/8/6
cable crossover
10/8/8/6
decline dumbell press
10/8/8/6
TRICEPS
pressdown
10/8/8/6
dumbell extension
10/8/8/6
1cable extension
10/8/8/6
rope pressdown
10/8/8/6
DONDERDAG
SCHOUDERS
front press
10/8/8/6
1 arm side raise
10/8/8/6
machine press
10/8/8/6
bent over side raise
10/8/8/6
machine pullover
3x10
TRAPEZIUS
dumbell shrug
10/8/8/6
barbell shrug
10/8/8/6
upright row
10/8/8/6
VRIJDAG
RUG
cable row
10/8/8/6
optrekken
10/8/8/6
dumbell row
10/8/8/6
straight arm pulldown
10/8/8/6
hyperextensions
4x10
BICEPS
dumbell curl
10/8/8/6
concentration curl
10/8/8/6
ez barbell curl
10/8/8/6
squat
10/8/8/6
leg press
10/8/8/6
leg curl
10/8/8/6
leg extension
10/8/8/6
hack squat
10/8/8/6
KUITEN
staand kuitheffen
4x10
zittend kuitheffen
4x10
WOENSDAG
BORST
benchpress
10/8/8/6
incline benchpress
10/8/8/6
flyes
10/8/8/6
cable crossover
10/8/8/6
decline dumbell press
10/8/8/6
TRICEPS
pressdown
10/8/8/6
dumbell extension
10/8/8/6
1cable extension
10/8/8/6
rope pressdown
10/8/8/6
DONDERDAG
SCHOUDERS
front press
10/8/8/6
1 arm side raise
10/8/8/6
machine press
10/8/8/6
bent over side raise
10/8/8/6
machine pullover
3x10
TRAPEZIUS
dumbell shrug
10/8/8/6
barbell shrug
10/8/8/6
upright row
10/8/8/6
VRIJDAG
RUG
cable row
10/8/8/6
optrekken
10/8/8/6
dumbell row
10/8/8/6
straight arm pulldown
10/8/8/6
hyperextensions
4x10
BICEPS
dumbell curl
10/8/8/6
concentration curl
10/8/8/6
ez barbell curl
10/8/8/6
WEEK 2
MAANDAG
SCHOUDERS
front press
10/8/8/6
front raise
10/8/8/6
dumbell press
10/8/8/6
side raise
10/8/8/6
TRAPEZIUS
barbell shrug voor
10/8/8/6
barbell shrug achter
10/8/8/6
reverse flyes
10/8/8/6
DINSDAG
RUG
lat pulldown
10/8/8/6
cable row
10/8/8/6
1straight arm pulldown
3x10
dumbell row
10/8/8/6
hyper extension
4x10
optrekken
2/max
BICEPS
dumbell curl
10/8/8/6
preacher curl
10/8/8/6
cable concentration
10/8/8/6
hammer curl
10/8/8/6
WOENSDAG
BENEN
squat
10/8/8/6
leg press
10/8/8/6
leg curl
10/8/8/6
leg extension
10/8/8/6
hack squat
10/8/8/6
KUITEN
staand kuitheffen
4x10
zittend kuitheffen
4x10
DONDERDAG
BORST
benchpress
10/8/8/6
incline benchpress
10/8/8/6
flyes
10/8/8/6
decline dumbell press
10/8/8/6
machine pullover
3x10
TRICEPS
pressdown
10/8/8/6
triceps extension
10/8/8/6
1cable extension
10/8/8/6
rope pressdown
10/8/8/6
VRIJDAG
SCHOUDERS
front press
10/8/8/6
side raise
10/8/8/6
machine neck press
10/8/8/6
bent over side raise
10/8/8/6
TRAPEZIUS
upright row
10/8/8/6
dumbell row
10/8/8/6
barbell shrug
10/8/8/6
SCHOUDERS
front press
10/8/8/6
front raise
10/8/8/6
dumbell press
10/8/8/6
side raise
10/8/8/6
TRAPEZIUS
barbell shrug voor
10/8/8/6
barbell shrug achter
10/8/8/6
reverse flyes
10/8/8/6
DINSDAG
RUG
lat pulldown
10/8/8/6
cable row
10/8/8/6
1straight arm pulldown
3x10
dumbell row
10/8/8/6
hyper extension
4x10
optrekken
2/max
BICEPS
dumbell curl
10/8/8/6
preacher curl
10/8/8/6
cable concentration
10/8/8/6
hammer curl
10/8/8/6
WOENSDAG
BENEN
squat
10/8/8/6
leg press
10/8/8/6
leg curl
10/8/8/6
leg extension
10/8/8/6
hack squat
10/8/8/6
KUITEN
staand kuitheffen
4x10
zittend kuitheffen
4x10
DONDERDAG
BORST
benchpress
10/8/8/6
incline benchpress
10/8/8/6
flyes
10/8/8/6
decline dumbell press
10/8/8/6
machine pullover
3x10
TRICEPS
pressdown
10/8/8/6
triceps extension
10/8/8/6
1cable extension
10/8/8/6
rope pressdown
10/8/8/6
VRIJDAG
SCHOUDERS
front press
10/8/8/6
side raise
10/8/8/6
machine neck press
10/8/8/6
bent over side raise
10/8/8/6
TRAPEZIUS
upright row
10/8/8/6
dumbell row
10/8/8/6
barbell shrug
10/8/8/6
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