sinds vorige week volg ik dit schema in combinatie met een clean bulk.
Monday: Chest/Biceps/Calves
Chest
Biceps
Calves
Tuesday: Legs/Abs
Legs
Abs
Thursday: Back/Calves
Back
Calves
Saturday: Shoulders/Triceps/Abs
Shoulders
Shoulder press: 5 Sets *12 Reps
Upright Row: 4Sets * 12 RepsBent-Over Laterals: 4 Sets x 12 Reps -
Triceps
Abs
Monday: Chest/Biceps/Calves
Chest
- Flat Bench Presses: 5 Sets x 8 Reps -
- Incline Dumbbell Presses: 4 Sets x 8 Reps -
- Flat Dumbbell Flyes: 3 Sets x 8 Reps -
- Close Grip Bench Presses: 4 Sets x 8 Reps -
Biceps
- Straight Barbell Curls: 4 Sets x 8 Reps -
- Close EZ Bar Curls: 4 Sets x 8 Reps -
Calves
- Seated Calf Raises: 4 Sets x 12 Reps -
Tuesday: Legs/Abs
Legs
- Squats: 5 Sets x 8 Reps -
- Leg Presses: 4 Sets x 8 Reps -
- Leg Extensions: 4 Sets x 8 Reps -
- Leg Curls: 4 Sets x 8 Reps -
Abs
- Straight Leg Lifts: 4 Sets x 12 Reps -
- Bent Knee Leg Lifts: 4 Sets x 12 Reps -
- Incline Sit-Ups: 4 Sets x 12 Reps -
Thursday: Back/Calves
Back
- Cable Pulldowns: 4 Sets x 8 Reps -
- Reverse Barbell Rows: 4 Sets x 8 Reps -
- Dumbbell Rows: 4 Sets x 8 Reps -
- Barbell Shrugs: 4 Sets x 8 Reps -
Calves
- Seated Calf Raises: 4 Sets x 12 Reps -
Saturday: Shoulders/Triceps/Abs
Shoulders
Shoulder press: 5 Sets *12 Reps
Upright Row: 4Sets * 12 RepsBent-Over Laterals: 4 Sets x 12 Reps -
Triceps
- Nose Breakers: 4 Sets x 8 Reps -
- Dips: 4 Sets x 8 Reps -
- Tricep Pushdowns: 4 Sets x 8 Reps -
Abs
- Straight Leg Lifts: 4 Sets x 12 Reps -
- Bent Knee Leg Lifts: 4 Sets x 12 Reps -
- Incline Sit-Ups: 4 Sets x 12 Reps -
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