Advanced training program level 1

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Advanced Training Program
Level I
WORKOUT #1

BORST

Barbell Bench Presses 4 sets, 15(warm-up) 10, 8, 6, 4
Barbell Incline Bench Press 4 sets, zie Bench Presses,
vervang deze oefeningen iedere derde workout met Dumbell Presses en Incline Dumbell Presses
Dumbell Flys 3 sets, 10, 8, 6
Parallel Bar Dips 3 sets, 15, 10, 8
Pullovers 3 sets, 15, 15, 15

RUG

Chin-Ups 4 sets, minimaal 10 herhalingen per set
Close-Grip Chins 4 sets, 10, 10, 10, 10
T-Bar Rows 4 sets, 15, 12, 8, 6
Bent-Over Barbell Rows 4 sets, 8 tot 12

DIJEN

Squats 5 sets, 20(warm-up) 10, 8, 6, 4
Front Squats 4 sets, 10, 8, 8, 6
Hack Squats 3 sets, 10, 10, 10
Leg Curls 4 sets, 20, 10, 8, 6
Standing Leg Curls 4 sets, 10, 10, 10, 10
Straight-Leg Deadlifts 3 sets, 10, 10, 10

KUITEN

Donkey Calf Raises 4 sets, 10, 10, 10, 10
Standing Calf Raises 4 sets, 15, 10, 8, 8

BUIKSPIEREN

Crunches 3 sets, 25, 25, 25
Bent-Over Twists 100 herhalingen aan iedere kant
Machine Crunches 3 sets, 25, 25, 25
Crunches 50 herhalingen

WORKOUT #2

SCHOUDERS

Behind-The-Neck Barbell Presses 5 sets, 15(warm-up) 10, 8, 8, 6
Lateral Raises 4 sets, 8, 8, 8, 8
Bent-Over Dumbell Laterals 4 sets, 8, 8, 8, 8
Dumbell Shrugs 3 sets, 10, 10, 10

BOVENARMEN

Standing Barbell Curls 5 sets, 15, 10, 8, 6, 4
Incline Dumbell Curls 4 sets, 8, 8, 8, 8
Concentration Curls 3 sets, 8, 8, 8
Lying Triceps Extensions 4 sets, 15, 10, 8, 6
Triceps Cable Pressdowns 3 sets, 8, 8, 8
One-Arm Triceps Extensions 3 sets, 10, 10, 10

VOORARMEN

Barbell Wrist Curls 4 sets, 10, 10, 10, 10
Reverse Wrist Curls 3 sets, 10, 10, 10

KUITEN

Seated Calf Raises 4 sets, 10, 10, 10, 10

BUIKSPIEREN

Reverse Crunches 4 sets, 25, 25, 25, 25
Seated Twists 100 reps aan iedere kant
Vertical Bench Crunches 4 sets, 25, 25, 25, 25


Bron : The New Encyclopedia of Modern BodyBuilding, Arnold Schwarzenegger