Goed splitschema

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  • Goed splitschema

    Is dit een goed schema:

    Dag 1: Chest, Shoulder, Triceps, Abs
    1. Bench Press(chest)
    2. Incline Dumbbell flyes of pec deck flye machine (chest)
    3. Seated Dumbbell of machine overhead press (shoulders)
    4. Dumbbell side lateral raise (shoulders)
    5. Triceps Pushdown (triceps)
    6. Overhead triceps extension met dumbbell (triceps)
    7. Crunches (abs)
    8. Reverse Crunches (abs)

    Dag 2: Legs, Back, Biceps, calves
    1. Leg Press machine (quads)
    2. Leg extension machine (quads)
    3. Lying Leg Curl (hamstrings)
    4. Low back extension/hyperextension (lower back/hamstrings)
    5. Pull-ups or lat pulldowns (lats/upper back)
    6. Seated Cable Rows (lats)
    7. Barbell curl (biceps)
    8. Seated alternating dumbbell curl (biceps)
    9. Standing Calf Machine (calves)
    10. Seated Calf Machine (calves)

    Het schema zou ik als volgt uitvoeren:
    Maandag: Dag 1
    Dinsdag: Dag 2
    Woensdag: Rust
    Donderdag: Dag 1
    Vrijdag: Rust
    Zaterdag: Dag 2
    Zondag: Rust

  • #2
    Je mist de echte massa oefeningen.. je schema bevat alleen maar apparaatoefeningen op de bench press na. Gooi er wat rows, lifts, squat en zware presses in.
    sq 130 / dl 175 / bp 100 / mp 70

    you know they can't handle us like debbies does dallas

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