Trainingsschema combineerbaar met school

[kroznov]

Hey allemaal

Zou iemand mij aub kunnen om een trainingsschema te maken dat combineerbaar is met school. Ik kan alleen maar trainen op de volgende dagen.

schooldagen
Woensdag
Vrijdag
Zaterdag
Zondag

Vakantie
elke dag

Doe nu iets langer dan 1 jaar fitness met een schema dat ik zelf gemaakt heb.

Alvast bedankt, kroznov

[Gus]

Woensdag, Vrijdag en Zondag trainen dmv een split. bijv: woensdag benen en core, vrijdag borst schouders triceps, zondag rug en biceps

[kroznov]

Woensdag, Vrijdag en Zondag trainen dmv een split. bijv: woensdag benen en core, vrijdag borst schouders triceps, zondag rug en biceps

Dank u wel voor het advies !
Ik ga nu meteen een schema proberen te maken.

[kroznov]

Woensdag (benen en core)

opwarming
5 minuten roeien
(squat) 1x12

(squat) 3x8
(hacksquat) 3x8
(leg extensions) 3x10
(calf raises) 4x12
(leg curls) 3x10

(leg raises) 4 x 12 <http://www.youtube.com/watch?v=7g1hxdkulsE>
(barbell rollout) 4x 12
(plank) 3x 90 seconden
(jackknife sit-up) 3x25
(plate twist) 3x 50
(dumbell sidebend) 3x15 <- elke kant

[NickP]

De oefening van de benen ziet er goed uit vind ik zelf, alleen je hebt wel 6 oefeningen voor de buik.. Kan je het niet beter bij 2 of 3 laten? 1 of 2 voor de rechte buikspieren en 1 voor de schuine.

[kroznov]

Vrijdag (borst, schouders, triceps)

opwarming
(roeien) 5 minuten
(bench press) 1x12

(bench press) 5x5
(incline bench press) 3x8
(weighted dips) 3x12
(cable flyes + push ups) 3x8
(skullcrushers) 3x 8

(standing overhead dumbbel tricep extension) 3x10
(triceps pushdowns) 3x10

warming up?
(overhead press) 1x12

(overhead press) 3x6
(dumbell shoulder press) 3x8
(Dumbbell Lateral Raise) 3x10
(Dumbbell Front Raise) 3x10
(Rear Deltoid) 3x10 <- machine

teveel oefeningen? vroeger deed ik
dag 1 : borst triceps
dag 4: schouders

[kroznov]

Dank u voor het snelle antwoord , zou ik de core oefeningen kunnen verdelen over woensdag en vrijdag?
Jackknifes kan ik wel weglaten aangezien die slecht zijn voor de rug.

Buikspieren trainen; effectieve buikspiertraining en buikspieroefeningen

[kroznov]

Zondag (rug en biceps)

opwarming
(roeien) 5 minuten
(deadlift) 1x12

(deadlift) 5x5
(L -pull ups) 3x 10 / (lat pulldowns) 3x10 / (weighted pull ups) 3x8
(barbell rows) 3x8 / (seated cable rows) 3x10 / Dumbbell bent-over-row 3x10/ lying T-bar row 3x10
(dumbbell shrugs) 3x8
(barbell curls) 3x8
(seated dumbbell curls) 3x8

Heb ik nog een oefening nodig voor lower back of zijn deadlifts genoeg?

[kroznov]

vakantiedagen (kerst- , paas- , zomervakantie)

PHAT Training Overview:

Day 1: Upper Body Power
Day 2: Lower Body Power
Day 3: Rest
Day 4: Back and Shoulders Hypertrophy
Day 5: Lower Body Hypertrophy
Day 6: Chest and Arms Hypertrophy
Day 7: Rest

Day 1: Upper Body Power Day

• Pulling Power Movement: Bent over or Pendlay rows
  3 sets of 3-5 reps
• Assistance Pulling movement: Weighted Pull ups
  2 sets of 6-10 reps
• Auxiliary Pulling movement: Rack chins
  2 sets of 6-10 reps
• Pressing Power Movement: Flat dumbbell presses
  3 sets of 3-5 reps
• Assistance pressing movement: Weighted dips
  2 sets of 6-10 reps
• Assistance pressing movement: Seated dumbbell shoulder presses
  3 sets of 6-10 reps
• Auxiliary curling movement: Cambered bar curls
  3 sets of 6-10 reps
• Auxiliary extension movement: Skull crushers
  3 sets of 6-10 reps

Day 2: Lower Body Power Day

• Pressing Power Movement: Squats
  3 sets of 3-5 reps
• Assistance pressing movement: Hack Squats
  2 sets of 6-10 reps
• Assistance extension movement: Leg extensions
  2 sets of 6-10 reps
• Assistance pulling movement: Stiff legged deadlifts
  3 sets of 5-8 reps
• Assistance pulling/curling movement: Glute ham raises or lying leg curls
  2 sets of 6-10 reps
• Auxiliary calf movement: Standing calf raise
  3 sets of 6-10 reps
• Auxiliary calf movement: Seated calf raise
  2 sets of 6-10 reps

Day 3: Rest

Day 4: Back and Shoulders Hypertrophy Day

• Pulling Power Exercise speed work: Bent over or Pendlay rows
  6 sets of 3 reps with 65-70% of normal 3-5 rep max
• Hypertrophy pulling movement: Rack chins
  3 sets of 8-12 reps
• Hypertrophy pulling movement: Seated cable row
  3 sets of 8-12 reps
• Hypertrophy pulling movement: Dumbbell rows or shrugs bracing upper body against an incline bench
  2 sets of 12-15 reps
• Hypertrophy pulling movement: Close grip pulldowns
  2 sets of 15-20 reps
• Hypertrophy shoulder movement: Seated dumbbell presses
  3 sets of 8-12 reps
• Hypertrophy shoulder movement: Upright rows
  2 sets of 12-15 reps
• Hypertrophy shoulder movement: Side lateral raises with dumbbells or cables
  3 sets of 12-20 reps

Day 5: Lower Body Hypertrophy Day

• Lower Body Power Exercise speed work: Squats
  6 sets of 3 reps with 65-70% of normal 3-5 rep max
• Hypertrophy pressing movement: Hack squats
  3 sets of 8-12 reps
• Hypertrophy pressing movement: Leg presses
  2 sets of 12-15 reps
• Hypertrophy extension movement: Leg extensions
  3 sets of 15-20 reps
• Hypertrophy pulling movement: Romanian deadlifts
  3 sets of 8-12 reps
• Hypertrophy curling movement: Lying leg curls
  2 sets of 12-15 reps
• Hypertrophy curling movement: Seated leg curls
  2 sets of 15-20 reps
• Hypertrophy calf movement: Donkey calf raises
  4 sets of 10-15 reps
• Hypertrophy calf movement: Seated calf raises
  3 sets of 15-20 reps

Day 6: Chest and Arms Hypertrophy Day

• Pressing Power Exercise speed work:
• Flat dumbbell presses
  6 sets of 3 reps with 65-70% of normal 3-5 rep max
• Hypertrophy pressing movement: Incline dumbbell presses
  3 sets of 8-12 reps
• Hypertrophy pressing movement: Hammer strength chest press
  3 sets of 12-15 reps
• Hypertrophy fly movement: Incline cable flyes
  2 sets of 15-20 reps
• Hypertrophy curling exercise: Cambered bar preacher curls
  3 sets of 8-12 reps
• Hypertrophy curling exercise: Dumbbell concentration curls
  2 sets of 12-15 reps
• Hypertrophy curling exercise: Spider curls bracing upper body against an incline bench
  2 sets of 15-20 reps
• Hypertrophy extension exercise: Seated tricep extension with cambered bar
  3 sets of 8-12 reps
• Hypertrophy extension exercise: Cable pressdowns with rope attachment
  2 sets of 12-15 reps
• Hypertrophy extension exercise: Cable kickbacks
  2 sets of 15-20 reps

[kroznov]

Kan iemand me aub helpen?