Graag juli mening over mijn nieuwe training schema
Dag 1 Rug / Biceps / Buik
Chins’s 3 x Failure
Barbell rows 3 x 12
Dumbbell rows 3 x 8-10
Partia daedliffts 3 x 6
EZ-bar smal grip curls 3 x 10
Incline dumbbell curls 3 x 10
Hammer ccurls 3 x 10
Roman chair buik
Dag 2 Borst / Triceps / Kuiten
Incline dumbbell press 5 x 6-8
Incline fly press 3 x 12
Flat hammer press mach 3 x 12
Smal grip bench press 3 x 6-8
French press 3 x 10
Pressdowns 3 x 12
Staand kuiten
Dag 3
Cardio 1 uur
Dag 4 Bennen / Kuiten
Warm-up met leg extensions en leg curls 2 sets van 12 herh
Squats 4 x 6-8
Small leg press 4 x 10
Front squats 3 x 10
Liggend leg curls 3 x 10
Donkey raises 3 x 10
Dag 5 Schouders / Traps / Buik
Dumbbell schouder press 4 x 6-8
Side railses 3 x 12
Reverse pec decks 3 x 12
Barbell bent over railses 3 x 10
Shrugs 3 x 6-8
Behind the back shurugs 3 x 12
Cable crunches 3 x 10
Dag 1 Rug / Biceps / Buik
Chins’s 3 x Failure
Barbell rows 3 x 12
Dumbbell rows 3 x 8-10
Partia daedliffts 3 x 6
EZ-bar smal grip curls 3 x 10
Incline dumbbell curls 3 x 10
Hammer ccurls 3 x 10
Roman chair buik
Dag 2 Borst / Triceps / Kuiten
Incline dumbbell press 5 x 6-8
Incline fly press 3 x 12
Flat hammer press mach 3 x 12
Smal grip bench press 3 x 6-8
French press 3 x 10
Pressdowns 3 x 12
Staand kuiten
Dag 3
Cardio 1 uur
Dag 4 Bennen / Kuiten
Warm-up met leg extensions en leg curls 2 sets van 12 herh
Squats 4 x 6-8
Small leg press 4 x 10
Front squats 3 x 10
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Liggend leg curls 3 x 10
Donkey raises 3 x 10
Dag 5 Schouders / Traps / Buik
Dumbbell schouder press 4 x 6-8
Side railses 3 x 12
Reverse pec decks 3 x 12
Barbell bent over railses 3 x 10
Shrugs 3 x 6-8
Behind the back shurugs 3 x 12
Cable crunches 3 x 10
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
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