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Monday: Chest/Calves/HIIT
Super Set:
•Incline Bench: 4 sets of 10, 8, 8, drop set 6, failure
•Incline Fly’s: 4 sets of 10, 10, 8, 8
Single Set:
•Cable Cross Overs: 4 sets of 15, 10, 8, drop set 8, failure
Super Set:
•Dumbbell Flat Bench: 4 sets of 10, 8, 8, 6
•Dips: 4 sets to failure
Super Set:
•Incline Bench Machine: 3 sets of 10
•Pushups: 3 sets, failure
Single Set:
•Pullovers: 3 sets of 15
Single Sets:
•Standing Calf Raises: 4 sets of 15
•Donkey Calf Raises: 4 sets of 15
•Seated Calf Raises: 4 sets of 15
Tuesday: Back/Abs
Single Set:
•Deadlifts: 4 sets of 15, 10, 8, 6
Super Set:
•Bent Over Rows: 4 sets of 12, 10, 8, 8
•Chainsaws: 4 sets of 12, 10, 10, 8
Super Set:
•T-Bar Rows: 4 sets of 12, 10, 8, drop set 8, 6
•Wide Grip Pull Ups: 4 sets, failure
Super Set:
•Seated Rows: 4 sets of 10, 8, 8, 6
•Wide Grip Lat Pull Downs: 4 sets of 12, 10, 8, 8
Single Set:
•Good Mornings: 3 sets of 12
Single Set:
•Various ab exercises for 10 minutes (Crunches, Hanging Leg Raises)
Wednesday: Legs/Calves/Cardio
Single Set:
•Squats: 5 sets of 15, 10, 8, 6, 4
Super Set:
•Front Squats: 4 sets of 12, 10, 8, drop set 8, 6
•Hack Squats: 4 sets of 12, 10, 8, drop set 8, 6
Single Set:
•Leg Press: 4 sets of 10, 8, 8, 6
Super Set:
•Quad Extensions: 4 sets of 12, 10, 8, 8
•Lying Leg Curls: 4 sets of 12, 10, 8, 8
Single Sets:
•Standing Calf Raises: 4 sets of 15
•Donkey Calf Raises: 4 sets of 15
•Seated Calf Raises: 4 sets of 15
Thursday: Shoulders/Abs
Tri-Set:
•Dumbbell Shoulder Press: 4 sets of 10, 8, 8, 8
•Alt. Front Lateral Raises: 4 sets of 12, 10, 8, 8
•Side Lateral Raises: 4 sets of 12, 10, 8, 8
Super Set:
•Arnold Press: 3 sets of 10, 8, 8
•Cable Upright Rows: 3 sets of 8-10
Super Set:
•Bent Over Lateral Raise: 3 sets of 8-10
•Upright Rows: 3 sets of 12-15
Single Set:
•Shrugs: 4 sets of 15
Single Set:
•Various ab exercises for 10 minutes (Crunches, Hanging Leg Raises)
Friday: Arms/Calves
Super Set:
•Barbell Curls: 4 sets of 10, 10, 8, drop set 8, 8
•Incline Bench Skull Crushers: 4 sets of 12, 10, 8, drops set 8,8
Super Set:
•Machine Curls: 4 sets of 8-10
•Pushdowns: 4 sets of 8-10
Super Set:
•Incline Curls: 4 sets of 8-10
•Kickbacks: 4 sets of 10-12
Super Set:
•Concentration Curls: 4 sets of 8-10
•One Arm Extensions: 4 sets of 10-12
Single Sets:
•Standing Calf Raises: 4 sets of 15
•Donkey Calf Raises: 4 sets of 15
•Seated Calf Raises: 4 sets of 15
Saturday: Off
•Rest
Sunday: Off
•Rest
Wat denken jullie guys? Goed schema? Ken mensen om me heen die dit soort schema's gebruiken en daar goed resultaat mee boeken.
Super Set:
•Incline Bench: 4 sets of 10, 8, 8, drop set 6, failure
•Incline Fly’s: 4 sets of 10, 10, 8, 8
Single Set:
•Cable Cross Overs: 4 sets of 15, 10, 8, drop set 8, failure
Super Set:
•Dumbbell Flat Bench: 4 sets of 10, 8, 8, 6
•Dips: 4 sets to failure
Super Set:
•Incline Bench Machine: 3 sets of 10
•Pushups: 3 sets, failure
Single Set:
•Pullovers: 3 sets of 15
Single Sets:
•Standing Calf Raises: 4 sets of 15
•Donkey Calf Raises: 4 sets of 15
•Seated Calf Raises: 4 sets of 15
Tuesday: Back/Abs
Single Set:
•Deadlifts: 4 sets of 15, 10, 8, 6
Super Set:
•Bent Over Rows: 4 sets of 12, 10, 8, 8
•Chainsaws: 4 sets of 12, 10, 10, 8
Super Set:
•T-Bar Rows: 4 sets of 12, 10, 8, drop set 8, 6
•Wide Grip Pull Ups: 4 sets, failure
Super Set:
•Seated Rows: 4 sets of 10, 8, 8, 6
•Wide Grip Lat Pull Downs: 4 sets of 12, 10, 8, 8
Single Set:
•Good Mornings: 3 sets of 12
Single Set:
•Various ab exercises for 10 minutes (Crunches, Hanging Leg Raises)
Wednesday: Legs/Calves/Cardio
Single Set:
•Squats: 5 sets of 15, 10, 8, 6, 4
Super Set:
•Front Squats: 4 sets of 12, 10, 8, drop set 8, 6
•Hack Squats: 4 sets of 12, 10, 8, drop set 8, 6
Single Set:
•Leg Press: 4 sets of 10, 8, 8, 6
Super Set:
•Quad Extensions: 4 sets of 12, 10, 8, 8
•Lying Leg Curls: 4 sets of 12, 10, 8, 8
Single Sets:
•Standing Calf Raises: 4 sets of 15
•Donkey Calf Raises: 4 sets of 15
•Seated Calf Raises: 4 sets of 15
Thursday: Shoulders/Abs
Tri-Set:
•Dumbbell Shoulder Press: 4 sets of 10, 8, 8, 8
•Alt. Front Lateral Raises: 4 sets of 12, 10, 8, 8
•Side Lateral Raises: 4 sets of 12, 10, 8, 8
Super Set:
•Arnold Press: 3 sets of 10, 8, 8
•Cable Upright Rows: 3 sets of 8-10
Super Set:
•Bent Over Lateral Raise: 3 sets of 8-10
•Upright Rows: 3 sets of 12-15
Single Set:
•Shrugs: 4 sets of 15
Single Set:
•Various ab exercises for 10 minutes (Crunches, Hanging Leg Raises)
Friday: Arms/Calves
Super Set:
•Barbell Curls: 4 sets of 10, 10, 8, drop set 8, 8
•Incline Bench Skull Crushers: 4 sets of 12, 10, 8, drops set 8,8
Super Set:
•Machine Curls: 4 sets of 8-10
•Pushdowns: 4 sets of 8-10
Super Set:
•Incline Curls: 4 sets of 8-10
•Kickbacks: 4 sets of 10-12
Super Set:
•Concentration Curls: 4 sets of 8-10
•One Arm Extensions: 4 sets of 10-12
Single Sets:
•Standing Calf Raises: 4 sets of 15
•Donkey Calf Raises: 4 sets of 15
•Seated Calf Raises: 4 sets of 15
Saturday: Off
•Rest
Sunday: Off
•Rest
Wat denken jullie guys? Goed schema? Ken mensen om me heen die dit soort schema's gebruiken en daar goed resultaat mee boeken.
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