Fullbody schema beginner.

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  • Fullbody schema beginner.

    Fullbody schema gemaakt;

    Schema A

    Benen:

    Lunge
    Bulgarian squat

    Rug:

    Barbell rowing
    Hyper extension (rugstrekken)

    Schouders:

    Barbell shoulder press
    Side raises

    Borst:

    Bench press
    Incline dumbbell press

    Buik:

    Crunch



    Schema B

    Benen:

    Squat
    Stiff legged deadlift

    Rug:

    Pull over
    T-bar of dumbbell row

    Schouders:

    Dumbbell shoulder press
    Bent over raises

    Borst:

    Dips:

    Incline bench press

    Buik:

    Knee raises


    Schema doe ik ABABABA. Dus eerste maandag A, woensdag B, vrijdag A, maandag B etc.

    Graag tips mocht er iets niet in orde zijn.

  • #2
    Ben toch niet helemaal tevreden. Heb dit gevonden:

    Rug + Biceps
    Deadlift
    BOR (supinated)
    Pull ups
    Lat pulldown wide
    Barbell curls
    Incline dumbell curl

    Chest + triceps
    Benchpress
    Close grip benchpress
    Incline benchpress
    Cable flyes
    Dips
    Skullcrusher

    Legs + Shoulders
    Squat
    Lunges
    Calves
    Military press
    Lateral raises
    Reardelts raises
    Shrugs


    Iemand?

    Comment


    • #3
      Hoelang fitness je al?
      15 y/o - 74,7 kg - 10-12% bf

      'When you want to succeed as bad as you want to breathe then you'll be succesfull'

      Comment

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