fit4free's hardwork & dedication guide

[fit4free]

maandag:
Rug/Biceps

Latt pulldown front
10x70
8x80
8x90

Standing Lat Pushdown
10x30
8x30
8x35

Dumbell Rows
10x40
8x40
8x42

Hammer Strength Pull Downs (one arm)
10x50
8x60
8x70

C Curve Seated Row
10x
8x
8x
8x

Straight-Bar Curl
10x37,5
8x40
8x40

Concentration Curl
10x14
8x16
8x18

Preacher Dumbbell Curls
10x15
8x16
8x18

Heb het schema iets aangepast

[fit4free]

smith machine front shrugs
10x70
8x90
8x110
8x110

cooling down
3 minuten roeien

[fit4free]

Phil Heath - Determination - YouTube

[fit4free]

Woensdag:
Borst/Triceps:

Dumbell chest press
10x40
8x42
8x44

Incline bench press (close grip) Deze oefening gaat uit mijn schema.
10x40
8x40
8x50
1x60

Flat Dumbell Flys
10x14
8x16
8x18

Dumbell Pull-over
10x40
8x40
8x40

Horizontal Chest press
10x100
8x120
8x140

Barbell Lying Tricep Extensions
10x37,5
8x40
8x40

Tricep Kickbacks
10x12
8x14
8x14

Cable One Arm Tricep Extension
10x18
8x20
8x22.5

dip machine
10x
8x
8x

[fit4free]

Donderdag:
Schouders/Biceps/Buik

Barbell Shoulder Press
10x40
8x50
8x55

front dumbell raise
10x10
8x12
8x14

Side Lateral with dumbbell
10x8
8x9
8x11

Side Lateral Raise with cable
10x10

Front raise cable
10x9
8x11
8x13

Straight-Bar Curl
10x37,5
8x40
8x40

Concentration Curl
10x14
8x16
8x18

Seated Cable Curl
10x
8x
8x

Weight crunches
30x15
30x15
30x15

Dumbell Side Bend
30x26
30x28
30x30

Abdominal Crunch (hammer strenght)
30x15
30x20
30x25

[fit4free]

Zaterdag:
Benen:

Squaten
10x60
8x80
8x80
8x100

Leg Extension
10x30
8x40
8x50
8x60

Standing Leg Curl
10x20
8x25
8x30
8x35

Calve Raises
10x100
8x110
8x120
8x120

Nieuwe oefening:

Dumbbell Lunges
8x
8x
8x


Female Bodybuilding and Fitness Motivation - To The Stars (Muscle Factory) - YouTube

[fit4free]

maandag:
Rug/Biceps

Latt pulldown front
10x70
8x80
8x90

Standing Lat Pushdown
10x30
8x35
8x40

Dumbell Rows
10x40
8x40
8x42

Hammer Strength Pull Downs (one arm)
10x50
8x60
8x70

C Curve Seated Row
10x
8x
8x
8x

Straight-Bar Curl
10x37,5
8x40
8x40

Concentration Curl
10x14
8x16
8x18

Preacher Dumbbell Curls
10x15
8x16
8x18

Cooling down: 3min roeien
nog gerekt en gestrekt met apparaat

Alvast voor morgen getraint

Woensdag:
Borst/Triceps:

Dumbell chest press
10x40
8x42
8x44

Flat Dumbell Flys
10x14
8x16
8x18

Dumbell Pull-over
10x40
8x42
8x44

Horizontal Chest press
10x100
8x120
8x140

Barbell Lying Tricep Extensions
10x40
8x40
8x40

Tricep Kickbacks
10x12
8x14
8x14

Cable One Arm Tricep Extension
10x18
8x20
8x22.5

dip machine
10x
8x
8x

Cooling down: 3min roeien
nog gerekt en gestrekt met apparaat

[fit4free]

Epic Bodybuilding Motivation (ShaQx) - YouTube

Bodybuilding Motivation - Challenge Yourself (ShaQx) - YouTube

[fit4free]

vandaag iets minder focus op schouders
Dus minder schouderoefeningen

Donderdag:
Schouders/Biceps/Buik

Barbell Shoulder Press
10x40
8x50
8x55 3e set eindelijk echt 8 goede reps

Front Dumbell Raise
10x10
8x12
8x14

Side Lateral Raise with cable
10
8x
8x


Straight-Bar Curl
10x37,5
8x40
8x40

Concentration Curl
10x14
8x16
8x18

Cable Rope Curl
10x15
8x17.5
8x20

Seated Cable Curl (geen gewichtsaanduiding)
10x6
8x8
8x10

Weight crunches
30x15
30x15
30x15

Dumbell Side Bend
30x26
30x28
30x30

Abdominal Crunch (hammer strenght)
30x15
30x20
30x25

Smith Machine Front Shrugs
10x80
8x120
8x140

[fit4free]

Zaterdag:
Benen:

Squaten
10x80
8x100
8x100
6x120

Leg Extension
10x40
8x50
8x60

Standing Leg Curl (L+R)
10x25
8x30
8x35

Calf Raises was bezet, toen Donkey Calf Raises gedaan (minder zwaar voor gevoel)
10x80
8x100
8x120
8x140

Dumbbell Lunges (L+R)
10x14
8x16
8x16

(Pull Ups)
10xBw
10xBw

[fit4free]

Maandag:
Rug/Biceps

Latt Pulldown Front
10x70
8x80
8x90

Standing Lat Pushdown
10x30
8x35
8x40

Dumbell Rows (L+R)
10x40
8x42
8x42

Hammer Strength Pull Downs (Single Arm) (L+R)
10x50
8x60
8x70

C Curve Seated Row (standen)
10x12
8x14
8x16
8x18

Straight-Bar Curl
10x40
8x40
8x42,5

Concentration Curl (L+R)
10x14
8x16
8x18

Preacher Dumbbell Curls (L+R)
10x15
8x16
8x18

Smith Machine Front Shrugs
10x80
8x120
8x140

[fit4free]

Woensdag:
Borst/Triceps:

Dumbell chest press (L+R)
10x42
8x44
8x48 +

Flat Dumbell Flys (L+R)
10x14
8x16
8x18

Dumbell Pull-over
10x40
8x42
8x44

Horizontal Chest press
10x100
8x120
8x140

Barbell Lying Tricep Extensions
10x40
8x40
8x42.5

Tricep Kickbacks
10x12
8x14
8x14

Cable One Arm Tricep Extension (L+R)
10x18
8x20
8x22.5

Dip Machine (standen)
10x12
8x14
8x16

Cooling down: 3min roeien
nog gerekt en gestrekt met apparaat

[fit4free]

Donderdag:
Schouders/Biceps/Buik

Barbell Shoulder Press
10x40
8x50
8x55 nu maar 6 reps, komt door het zware trainen van gisteren

Front Dumbell Raise (L+R)
10x10
8x12
8x14

Side Lateral Raise With Cable (L+R)
10x
8x
8x

Straight-Bar Curl
10x40
8x40
8x42.5

Concentration Curl
10x14
8x16
8x18

Seated Dumbbell Bicep Curls (L+R)
10x10
8x12
8x14

Weight Crunches
30x15
30x15
30x15

Dumbell Side Bend
30x26
30x28
30x30

Abdominal Crunch (hammer strenght)
30x15
30x20
30x25

[fit4free]

Zaterdag:
Benen:

Squaten
10x80
8x100
8x100
8x120

Leg Extension
10x40
8x50
8x60

Standing Leg Curl (L+R)
10x25
8x30
8x35

Calf Raises
10x100
8x110
8x120
8x120

Dumbbell Lunges (L+R)
10x14
8x16
8x16

[fit4free]

Nog 3 oefeningen voor triceps gepakt.
Coolingdown: 5min roeien.