massa schema gaspari

[skedo]

Vinden jullie van dit schema?
Goed voor massa?



Day 1:
Chest (1.5-2 minute rest in between all chest exercises)
-Incline DB or BB Press (4 sets-1x12,1x10,1x8,1x15)
-Incline DB Fly (3 sets of 10-12)
-Flat DD or BB Bench (3 sets of 6-8)
-Dips (4 sets to failure)

Triceps (30 second rest between all triceps exercises)
-Cable Triceps Pushdowns (1x12,1x10,1x8,1x6)
-Lying Triceps Skull Crushers or Close Grip Bench (1x15,1x12,1x10,1x8)
-Over Head Triceps Extensions (3 sets of 12)

Abdominals (30 second rest in between sets)
-Ab Crunches (3 sets of 20-25 reps)
-Knee Raises (3 sets of 20-25)


Day 2
Legs (1.5-2 minutes rest between all sets)
-Leg Extensions (4 sets of 15)
-45 Degree Leg Press (4 sets of 15)
-Hack Squats (4 sets of 15)
-Smith Machine Reverse Lunges (3 sets of 15)
-Lying Leg Curls (4 sets of 15)
-Stiff Legged Dead Lifts (3 sets of 12)

Calves (30 second rest in between sets)
-Standing Calf Raises or Toe Raises on Incline Leg Press (4 sets of 15-25)
-Seated Calf Raises (4 sets of 15-25)

Day 3 OFF

Day 4
Shoulders/Shrugs (30-60 second rest between sets)
-Seated Front BB or DB Press (4 to 5 sets of 12,10,8,6,10)
-DB or BB Front Lateral Raise (3 sets of 10-12)
-Seated or Standing Side Laterals (4 sets of 10)
-DB or BB Standing Upright Wide Grip Raises (3 sets of 10)
-Bent Over Side Laterals (3 sets of 10-12)
-DB or BB Shrugs (4 sets of 10-12)

Biceps (30 second rest)
-Standing DB Curls (3 sets of 10)
-Seated Preacher Curls (3 sets of 10)
-21's BB Curl (7 lows 7 highs 7 full)
-Reverse BB Curl (3 sets of 12)

Abs : Repeat Ab workout from Day 1

Day 5
Back (1-1.5 minute rest)
-Front Pull Ups or Cable Lat Pull Downs (4 sets of 10-12)
-Seated Cable Rows (3 sets of 10)
-Bent Over BB Rows (3 sets of 10-12)
-Deadlifts (4 sets of 12,10,8,10)

Calves (30 second rest)
-45 Degree Leg Press Toe Raises ( 4 sets of 15)
-Seated Calf Raise (4 sets of 15)

Vinden jullie van dit schema?
Goed voor massa?



Day 1:
Chest (1.5-2 minute rest in between all chest exercises)
-Incline DB or BB Press (4 sets-1x12,1x10,1x8,1x15)
-Incline DB Fly (3 sets of 10-12)
-Flat DD or BB Bench (3 sets of 6-8)
-Dips (4 sets to failure)

Triceps (30 second rest between all triceps exercises)
-Cable Triceps Pushdowns (1x12,1x10,1x8,1x6)
-Lying Triceps Skull Crushers or Close Grip Bench (1x15,1x12,1x10,1x8)
-Over Head Triceps Extensions (3 sets of 12)

Abdominals (30 second rest in between sets)
-Ab Crunches (3 sets of 20-25 reps)
-Knee Raises (3 sets of 20-25)


Day 2
Legs (1.5-2 minutes rest between all sets)
-Leg Extensions (4 sets of 15)
-45 Degree Leg Press (4 sets of 15)
-Hack Squats (4 sets of 15)
-Smith Machine Reverse Lunges (3 sets of 15)
-Lying Leg Curls (4 sets of 15)
-Stiff Legged Dead Lifts (3 sets of 12)

Calves (30 second rest in between sets)
-Standing Calf Raises or Toe Raises on Incline Leg Press (4 sets of 15-25)
-Seated Calf Raises (4 sets of 15-25)

Day 3 OFF

Day 4
Shoulders/Shrugs (30-60 second rest between sets)
-Seated Front BB or DB Press (4 to 5 sets of 12,10,8,6,10)
-DB or BB Front Lateral Raise (3 sets of 10-12)
-Seated or Standing Side Laterals (4 sets of 10)
-DB or BB Standing Upright Wide Grip Raises (3 sets of 10)
-Bent Over Side Laterals (3 sets of 10-12)
-DB or BB Shrugs (4 sets of 10-12)

Biceps (30 second rest)
-Standing DB Curls (3 sets of 10)
-Seated Preacher Curls (3 sets of 10)
-21's BB Curl (7 lows 7 highs 7 full)
-Reverse BB Curl (3 sets of 12)

Abs : Repeat Ab workout from Day 1

Day 5
Back (1-1.5 minute rest)
-Front Pull Ups or Cable Lat Pull Downs (4 sets of 10-12)
-Seated Cable Rows (3 sets of 10)
-Bent Over BB Rows (3 sets of 10-12)
-Deadlifts (4 sets of 12,10,8,10)

Calves (30 second rest)
-45 Degree Leg Press Toe Raises ( 4 sets of 15)
-Seated Calf Raise (4 sets of 15)

Vinden jullie van dit schema?
Goed voor massa?



Day 1:
Chest (1.5-2 minute rest in between all chest exercises)
-Incline DB or BB Press (4 sets-1x12,1x10,1x8,1x15)
-Incline DB Fly (3 sets of 10-12)
-Flat DD or BB Bench (3 sets of 6-8)
-Dips (4 sets to failure)

Triceps (30 second rest between all triceps exercises)
-Cable Triceps Pushdowns (1x12,1x10,1x8,1x6)
-Lying Triceps Skull Crushers or Close Grip Bench (1x15,1x12,1x10,1x8)
-Over Head Triceps Extensions (3 sets of 12)

Abdominals (30 second rest in between sets)
-Ab Crunches (3 sets of 20-25 reps)
-Knee Raises (3 sets of 20-25)


Day 2
Legs (1.5-2 minutes rest between all sets)
-Leg Extensions (4 sets of 15)
-45 Degree Leg Press (4 sets of 15)
-Hack Squats (4 sets of 15)
-Smith Machine Reverse Lunges (3 sets of 15)
-Lying Leg Curls (4 sets of 15)
-Stiff Legged Dead Lifts (3 sets of 12)

Calves (30 second rest in between sets)
-Standing Calf Raises or Toe Raises on Incline Leg Press (4 sets of 15-25)
-Seated Calf Raises (4 sets of 15-25)

Day 3 OFF

Day 4
Shoulders/Shrugs (30-60 second rest between sets)
-Seated Front BB or DB Press (4 to 5 sets of 12,10,8,6,10)
-DB or BB Front Lateral Raise (3 sets of 10-12)
-Seated or Standing Side Laterals (4 sets of 10)
-DB or BB Standing Upright Wide Grip Raises (3 sets of 10)
-Bent Over Side Laterals (3 sets of 10-12)
-DB or BB Shrugs (4 sets of 10-12)

Biceps (30 second rest)
-Standing DB Curls (3 sets of 10)
-Seated Preacher Curls (3 sets of 10)
-21's BB Curl (7 lows 7 highs 7 full)
-Reverse BB Curl (3 sets of 12)

Abs : Repeat Ab workout from Day 1

Day 5
Back (1-1.5 minute rest)
-Front Pull Ups or Cable Lat Pull Downs (4 sets of 10-12)
-Seated Cable Rows (3 sets of 10)
-Bent Over BB Rows (3 sets of 10-12)
-Deadlifts (4 sets of 12,10,8,10)

Calves (30 second rest)
-45 Degree Leg Press Toe Raises ( 4 sets of 15)
-Seated Calf Raise (4 sets of 15)

Vinden jullie van dit schema?
Goed voor massa?



Day 1:
Chest (1.5-2 minute rest in between all chest exercises)
-Incline DB or BB Press (4 sets-1x12,1x10,1x8,1x15)
-Incline DB Fly (3 sets of 10-12)
-Flat DD or BB Bench (3 sets of 6-8)
-Dips (4 sets to failure)

Triceps (30 second rest between all triceps exercises)
-Cable Triceps Pushdowns (1x12,1x10,1x8,1x6)
-Lying Triceps Skull Crushers or Close Grip Bench (1x15,1x12,1x10,1x8)
-Over Head Triceps Extensions (3 sets of 12)

Abdominals (30 second rest in between sets)
-Ab Crunches (3 sets of 20-25 reps)
-Knee Raises (3 sets of 20-25)


Day 2
Legs (1.5-2 minutes rest between all sets)
-Leg Extensions (4 sets of 15)
-45 Degree Leg Press (4 sets of 15)
-Hack Squats (4 sets of 15)
-Smith Machine Reverse Lunges (3 sets of 15)
-Lying Leg Curls (4 sets of 15)
-Stiff Legged Dead Lifts (3 sets of 12)

Calves (30 second rest in between sets)
-Standing Calf Raises or Toe Raises on Incline Leg Press (4 sets of 15-25)
-Seated Calf Raises (4 sets of 15-25)

Day 3 OFF

Day 4
Shoulders/Shrugs (30-60 second rest between sets)
-Seated Front BB or DB Press (4 to 5 sets of 12,10,8,6,10)
-DB or BB Front Lateral Raise (3 sets of 10-12)
-Seated or Standing Side Laterals (4 sets of 10)
-DB or BB Standing Upright Wide Grip Raises (3 sets of 10)
-Bent Over Side Laterals (3 sets of 10-12)
-DB or BB Shrugs (4 sets of 10-12)

Biceps (30 second rest)
-Standing DB Curls (3 sets of 10)
-Seated Preacher Curls (3 sets of 10)
-21's BB Curl (7 lows 7 highs 7 full)
-Reverse BB Curl (3 sets of 12)

Abs : Repeat Ab workout from Day 1

Day 5
Back (1-1.5 minute rest)
-Front Pull Ups or Cable Lat Pull Downs (4 sets of 10-12)
-Seated Cable Rows (3 sets of 10)
-Bent Over BB Rows (3 sets of 10-12)
-Deadlifts (4 sets of 12,10,8,10)

Calves (30 second rest)
-45 Degree Leg Press Toe Raises ( 4 sets of 15)
-Seated Calf Raise (4 sets of 15)

Vinden jullie van dit schema?
Goed voor massa?
tips welkom

Day 1:
Chest (1.5-2 minute rest in between all chest exercises)
-Incline DB or BB Press (4 sets-1x12,1x10,1x8,1x15)
-Incline DB Fly (3 sets of 10-12)
-Flat DD or BB Bench (3 sets of 6-8)
-Dips (4 sets to failure)

Triceps (30 second rest between all triceps exercises)
-Cable Triceps Pushdowns (1x12,1x10,1x8,1x6)
-Lying Triceps Skull Crushers or Close Grip Bench (1x15,1x12,1x10,1x8)
-Over Head Triceps Extensions (3 sets of 12)

Abdominals (30 second rest in between sets)
-Ab Crunches (3 sets of 20-25 reps)
-Knee Raises (3 sets of 20-25)


Day 2
Legs (1.5-2 minutes rest between all sets)
-Leg Extensions (4 sets of 15)
-45 Degree Leg Press (4 sets of 15)
-Hack Squats (4 sets of 15)
-Smith Machine Reverse Lunges (3 sets of 15)
-Lying Leg Curls (4 sets of 15)
-Stiff Legged Dead Lifts (3 sets of 12)

Calves (30 second rest in between sets)
-Standing Calf Raises or Toe Raises on Incline Leg Press (4 sets of 15-25)
-Seated Calf Raises (4 sets of 15-25)

Day 3 OFF

Day 4
Shoulders/Shrugs (30-60 second rest between sets)
-Seated Front BB or DB Press (4 to 5 sets of 12,10,8,6,10)
-DB or BB Front Lateral Raise (3 sets of 10-12)
-Seated or Standing Side Laterals (4 sets of 10)
-DB or BB Standing Upright Wide Grip Raises (3 sets of 10)
-Bent Over Side Laterals (3 sets of 10-12)
-DB or BB Shrugs (4 sets of 10-12)

Biceps (30 second rest)
-Standing DB Curls (3 sets of 10)
-Seated Preacher Curls (3 sets of 10)
-21's BB Curl (7 lows 7 highs 7 full)
-Reverse BB Curl (3 sets of 12)

Abs : Repeat Ab workout from Day 1

Day 5
Back (1-1.5 minute rest)
-Front Pull Ups or Cable Lat Pull Downs (4 sets of 10-12)
-Seated Cable Rows (3 sets of 10)
-Bent Over BB Rows (3 sets of 10-12)
-Deadlifts (4 sets of 12,10,8,10)

Calves (30 second rest)
-45 Degree Leg Press Toe Raises ( 4 sets of 15)
-Seated Calf Raise (4 sets of 15)

[adon1s]

Deadlift zou ik max. 5 reps voor doen, anders wordt je techniek zo gaar.. Daarnaast:

-DB or BB Front Lateral Raise (3 sets of 10-12)
-Seated or Standing Side Laterals (4 sets of 10)
-DB or BB Standing Upright Wide Grip Raises (3 sets of 10)
-Bent Over Side Laterals (3 sets of 10-12)

Front laterial raise, draai je dan tijdens de oefening? Upright wide grip raises? Of bedoel je gewone upright rows? Zelfde verhaal met bent over side laterials, volgens mij bestaat die ook niet..? Overal zou ik wel minder schouderoefeningen doen dan je nu doet.

Voor de rest nogal basic, zorg gewoon dat je constant blijft verzwaren. Zodra je stagneert pas je weer iets aan of switch je van schema.