Advanced training program level 1

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  • Advanced training program level 1

    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

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