trainings Schema

[Naruto rulezz]

Crosstrainer 6 min


12 x legpress 4 sets ( 12,10,8,6 ) (26.5,29,30,32.5 kilo )
12 x leg extension 4 sets ( 12,10,8,6 ) (26.5,29,30,32.5 kilo )
12 x leg curl 4 sets ( 12,10,8,6 ) (26.5,29,30,32.5 kilo )
12 x 45 degree calf raise 4 sets ( 12,10,8,6 ) (26.5,29,30,32.5 kilo )

12 x shoulder press 4 sets (12,10,8,6 ) ( 7.5, 10,12.5,15 kilo )
12 x machine lateral raise 4 sets (12,10,8,6 ) ( 7.5, 10,12.5,15 kilo )

12 x bicep machine curl 4 sets ( 12,10,8,6 ) ( 20,22.5,25,27 kilo )
12 x bicep pull 4 sets ( 12,10,8,6 ) ( 19, 21.5,23,25,27.5 kilo )

12 x seated cable row 4 sets ( 12,10,8,6 ) ( 10,12,14,16 )
12 x pull ups 4 sets
12 x cable tricep extension 4 sets ( 12,10,8,6 ) ( 10,12.5,15,15 kilo )

10 x crunch 4 sets ( 20,22.5,25,25 kilo ) ( 10,8,6,6 )
10 x crunch 4 sets

6 min loopband



Graag tips ^^

[Lukas]

Biceps oefening als laatste doen evenals kuitspieren.
Rug oefeningen na benen doen.
Schouder oefeningen na rug doen.
Je traint je borstspieren niet?

[Naruto rulezz]

o ja :P eh.. dit beter ?


Crosstrainer 6 min

12 x 45 degree calf raise 4 sets ( 12,10,8,6 ) (26.5,29,30,32.5 kilo )
12 x legpress 4 sets ( 12,10,8,6 ) (26.5,29,30,32.5 kilo )
12 x leg extension 4 sets ( 12,10,8,6 ) (26.5,29,30,32.5 kilo )
12 x leg curl 4 sets ( 12,10,8,6 ) (26.5,29,30,32.5 kilo )

12 x seated cable row 4 sets ( 12,10,8,6 ) ( 10,12,14,16 )
12 x pull ups 4 sets
12 x cable tricep extension 4 sets ( 12,10,8,6 ) ( 10,12.5,15,15 kilo )


12 x shoulder press 4 sets (12,10,8,6 ) ( 7.5, 10,12.5,15 kilo )
12 x machine lateral raise 4 sets (12,10,8,6 ) ( 7.5, 10,12.5,15 kilo )


12 x chest press 4 sets ( 12,10,8,6 ) ( 15,17.5,20,21.5 )
12 x pec dec 4 sets ( 12,10,8,6 ) ( 10,12.5,15,17.5 )


10 x crunch 4 sets ( 20,22.5,25,25 kilo ) ( 10,8,6,6 )
10 x crunch 4 sets

12 x bicep machine curl 4 sets ( 12,10,8,6 ) ( 20,22.5,25,27 kilo )
12 x bicep pull 4 sets ( 12,10,8,6 ) ( 19, 21.5,23,25,27.5 kilo )


6 min loopband