Mijn vraag is, wat vinden jullie van de volgende schema's?
Schema 1:
Maandag:
Borst
Bench of Dumbbell press
Incline dumbbell Fly
Decline bench press
Cable Fly
Biceps
Dumbbell Curl
Barbel Curl
Concentration Curl
Dinsdag:
benen
Squat
Barbell lunge
Kneeling Leg Curl
Leg extension
Seated Calf Extension
Donderdag:
rug
Deadlift
Dumbbell Row
Barbell Row
Machine Pulldown
Chin ups
Triceps
Bench Dips
Lying Triceps extension
Push down
Zaterdag:
schouders
Military press
Dumbbell Lateral Raise
Bent Over Dumbbell Rear Delt Row
trapezius
Dumbbell Shrug
Buikspieren na elke training.
Schema 2:
Workout #1 - Chest / Biceps
Flat Dumbbell Flies
Flat Bench Presses
Incline Dumbbell Press
Preacher Curls
Concentration Curls
Seated or Standing Dumbell Curls
Workout #2 - Shoulders / Abs
Rear Macine Raises
Seated or Standing Dumbbell Press
Incline Dumbbell Raises
Barbell (Military) Press
Crunches
Obliques
Workout #3 - Legs
Squats
Hack Squats
Lunges
Lying Leg Curls
Straight-Legged Deadlifts
Standing Calf Raises
Seated Calf Raises
Workout #4 - Back / Triceps / Forearms
Deadlifts
Dumbbell Bent-Over Rows
Wide-Grip Chin-Ups
Skull Crushers
Close-Grip Bench Press
Reverse Curls on a Preacher Bench
One-Arm Wrist Curls
Schema 1:
Maandag:
Borst
Bench of Dumbbell press
Incline dumbbell Fly
Decline bench press
Cable Fly
Biceps
Dumbbell Curl
Barbel Curl
Concentration Curl
Dinsdag:
benen
Squat
Barbell lunge
Kneeling Leg Curl
Leg extension
Seated Calf Extension
Donderdag:
rug
Deadlift
Dumbbell Row
Barbell Row
Machine Pulldown
Chin ups
Triceps
Bench Dips
Lying Triceps extension
Push down
Zaterdag:
schouders
Military press
Dumbbell Lateral Raise
Bent Over Dumbbell Rear Delt Row
trapezius
Dumbbell Shrug
Buikspieren na elke training.
Schema 2:
Workout #1 - Chest / Biceps
Flat Dumbbell Flies
Flat Bench Presses
Incline Dumbbell Press
Preacher Curls
Concentration Curls
Seated or Standing Dumbell Curls
Workout #2 - Shoulders / Abs
Rear Macine Raises
Seated or Standing Dumbbell Press
Incline Dumbbell Raises
Barbell (Military) Press
Crunches
Obliques
Workout #3 - Legs
Squats
Hack Squats
Lunges
Lying Leg Curls
Straight-Legged Deadlifts
Standing Calf Raises
Seated Calf Raises
Workout #4 - Back / Triceps / Forearms
Deadlifts
Dumbbell Bent-Over Rows
Wide-Grip Chin-Ups
Skull Crushers
Close-Grip Bench Press
Reverse Curls on a Preacher Bench
One-Arm Wrist Curls
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