Graag feedback op dit FB schema

[inferno_0666]

Kijk anders ook in de verschillende logs, er zijn er een aantal met fullbody bezig.

Zelf doe ik niks anders.

[Bilo]

Bedankt mannen. Ik heb een aantal threads gelezen plus websites. En je hebt zo veel FB schemas en ideeen. Maar ik vind deze het best bij mijn wensen aansluiten:


Muscle & Strength Intermediate Full Body Routine


This is a muscle building routine for intermediate lifters who have always used split routines and want to experiment with a full body approach. You may need to use lighter weights for several weeks as your body adapts to hitting muscle groups 3 times per week. Resist the urge to add in more daily volume; remember that the total weekly volume performed per muscle group on a full body routine is about the same as the volume performed on a standard split routine.


Training Level - Intermediate.
Target Group - Experienced bodybuilders who want to give the old school natural approach a try.
Days Per Week - 3 (Monday, Wednesday, Friday).
Routine Duration - Use this program for 6 months, or as long as you are making consistent progress. Over time you will begin to make adjustments to fit your individual needs and body.




Monday
Exercise Sets Reps
Squat 3 6-15
Bench Press 3 6-10
Pull Up or Lat Pull Down 3 6-12
Leg Curl 3 8-15
Upright Row 2 6-10
Skullcrusher 2 6-10
Barbell Curl 2 6-12
Barbell Shrug 2 8-15
Ab Exercise 2 10-25


Wednesday
Exercise Sets Reps
Deadlift 3 5-10
Leg Extension 3 8-15
Dumbbell Bench Press 3 6-10
Seated Barbell Press 3 6-10
Seated Calf Raise 2 10-20
Cable Tricep Extension 2 6-12
Concentration Curl 2 6-12
Rear Lateral 2 8-15
Ab Exercise 2 10-25


Friday
Exercise Sets Reps
Leg Press 3 10-20
Barbell Row 3 6-10
Romanian Deadlift 2 6-10
Incline Bench Press 3 6-10
Side Lateral 2 8-15
Close Grip Bench Press 3 6-10
Pinwheel Curl 2 6-12
Dumbbell Shrug 2 8-15
Ab Exercise 2 10-25


The Muscle & Strength Intermediate Full Body Workout Notes:

• Rep Ranges. General rep ranges are provided for example purposes only.
• Weight. Because you are performing 9 exercises per day, it is best to use the same weight for all sets. This will cut down on workout duration.
• Progression. Focus on progression for every set of every exercise. Use whatever progressional scheme you prefer.
• Rest. Rest approximately 2 minutes between sets. For deadlifts and squats you may need to rest as long as 5 minutes between sets.
• Warmup Sets. Listed sets do not include warmup sets. Warmup as appropriate for each listed exercise.
• Deadlifts. You will be performing only one heavy set. Your first set will be 60% of your heavy set weight for 5 reps. Your second set will be 80% of your heavy set weight for 5 reps. Your third set is your heavy set.

[Bilo]

Dit vind ik wel erg raar:

".....

• Weight. Because you are performing 9 exercises per day, it is best to use the same weight for all sets. This will cut down on workout duration...."

[inferno_0666]

Wat wil je bereiken, wat zijn jou doelen? Ik zie dat je ook anderer sporten beoefent. Doe je aan KT ter ondersteuning van het boksen?

[Eeldesports]

Dit vind ik wel erg raar:

".....

• Weight. Because you are performing 9 exercises per day, it is best to use the same weight for all sets. This will cut down on workout duration...."

Dat je gewoon bijvoorbeeld 3x12 50KG doet in plaats van 1x12 50KG 1x10 48KG 1x12 46 KG doet.
Dat zou helpen om sneller klaar te zijn oid.

Vind trouwens wel dat je meer research zelf moet doen en niet moet wachten totdat wij alles voorschotelen.

Dit is opbouwend bedoelt hoor.

[Dexie]

Dit vind ik wel erg raar:

".....

• Weight. Because you are performing 9 exercises per day, it is best to use the same weight for all sets. This will cut down on workout duration...."

Gewoon als je 3 sets bench doet, dat je dat met 1 vast gewicht doet.