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..Hej sportivelingen
ik heb eindelijk een welkom gemaakt en daarin werd me gevraagt of ik me trainings schema ergens wilde posten...
Het is als volgt ik train 7 dagen in de week... meestal 1,5 á 2 uur perdag..
licht aan de warmte in de zaal en hoe ik me voel...
Ik heb een split schema wat langzaam steeds groter werd...
Deel 1
Borst,Schouders,Triceps
Bench Press...................12x40KG................10x50KG.............8x60KG
Incline Press...................12x34KG...............10x44KG.............8x54KG
Decline Press..................12x44KG...............10x54KG.............8x64KG
Fly................................12x8KG ps............10x10KG ps.........8x12KG ps.
Incline fly.......................12x8KG ps............10x10KG ps.........8x12KG ps.
Push up..........................5sets van 20 reps thuis na de training
Dumbel press....................12x16KG ps..........10x18KG ps.............8x20KG ps.
Front press......................12x20KG...............10x 24KG...............8x30KG
Sumbel side raise..............12x6KG ps............ 12x6KG ps.............8x8KG ps.
Barbell Front Raise.............3 keer................. 12x15KG
Upright RoW.....................12x32KG...............10x36 KG.............. 8x42 KG
Cable side raise.................12x10KG.............. 12x10KG ..............10x 15 KG
Lying triceps extension............ 12x12KG ..........10x18KG ............8x 22 KG
Dumbel tricep extension........... 12x12 KG .........10x14KG ............8x 16 KG
Tricep Pushdown.................... 12x20KG ..........12x22KG ............8x25 KG
Machine dip........................... 12x50KG ..........10x57KG ............8x64KG
Deel 2
Rug,Benen,Biceps
Chin up ...................................6 x dan 12 keer met 20 KG hulp
PullDown Back ..........................12x40 KG ..........10x45KG .............8x50KG "6x55KG"
Close grip Pull down.................. 12x 45 ..............10x50 ................8x55KG "6x60KG"
Straight Arm Pulldown................ 12x35Kg ...........10x40Kg .............8x 45 KG
Cabel Row................................ 12x35Kg........... 10x40Kg............. 8x 45 KG
Machine Row(ander grip) .............12x35Kg ...........10x40Kg .............8x 45 KG
Leg Press................................. 12x45KG........... 10x50KG .............8x 55KG
Leg Extension............................ 12x35KG ...........10x40KG............. 8x45 KG
Seated Leg Curl......................... 12x40KG........... 10x45KG .............8x50KG
Calf Raise(zitten) .......................12x40KG ............10x45KG ............8x50KG
Dumbel Curl ................................12x8KG ............10x10 KG ............8x12KG "6x14 KG"
Concentrate Curl .........................12x8Kg ............10x10 KG ............8x12KG
Cabel Curl ..................................12x10KG ...........10x15KG ............8x20KG
Hammer Curl ...............................12x8KG ............10x10 KG ............8x12KG
Reverse Curl............................... 12x15KG ...........10x20 ................8x 25 KG
Barbel Curl................................. 12x22Kg ............10x28KG .............8x 32 KG
Scott curl ..................................12x22Kg ............10x28KG .............8x 32 KG
Wrist curl ...................................12x15KG ...........10x17 KG ............8x 20 KG
Buikspieren doe ik vanalles machines of situps net zolang tot dat het brand! Hou er wel rekening mee cabel is bij ons met een catrol niet dat je dalijk denkt van hij pakt van die lichte dumbeltjes en hang een hele blok aan die kabel
Ik hoop dat jullie kunnen helpen mijn schema te verbeteren...
owja en overtraind? ik doe dit al 5 maanden en ik heb nog nergens last van gehad....
ik heb eindelijk een welkom gemaakt en daarin werd me gevraagt of ik me trainings schema ergens wilde posten...
Het is als volgt ik train 7 dagen in de week... meestal 1,5 á 2 uur perdag..
licht aan de warmte in de zaal en hoe ik me voel...
Ik heb een split schema wat langzaam steeds groter werd...
Deel 1
Borst,Schouders,Triceps
Bench Press...................12x40KG................10x50KG.............8x60KG
Incline Press...................12x34KG...............10x44KG.............8x54KG
Decline Press..................12x44KG...............10x54KG.............8x64KG
Fly................................12x8KG ps............10x10KG ps.........8x12KG ps.
Incline fly.......................12x8KG ps............10x10KG ps.........8x12KG ps.
Push up..........................5sets van 20 reps thuis na de training
Dumbel press....................12x16KG ps..........10x18KG ps.............8x20KG ps.
Front press......................12x20KG...............10x 24KG...............8x30KG
Sumbel side raise..............12x6KG ps............ 12x6KG ps.............8x8KG ps.
Barbell Front Raise.............3 keer................. 12x15KG
Upright RoW.....................12x32KG...............10x36 KG.............. 8x42 KG
Cable side raise.................12x10KG.............. 12x10KG ..............10x 15 KG
Lying triceps extension............ 12x12KG ..........10x18KG ............8x 22 KG
Dumbel tricep extension........... 12x12 KG .........10x14KG ............8x 16 KG
Tricep Pushdown.................... 12x20KG ..........12x22KG ............8x25 KG
Machine dip........................... 12x50KG ..........10x57KG ............8x64KG
Deel 2
Rug,Benen,Biceps
Chin up ...................................6 x dan 12 keer met 20 KG hulp
PullDown Back ..........................12x40 KG ..........10x45KG .............8x50KG "6x55KG"
Close grip Pull down.................. 12x 45 ..............10x50 ................8x55KG "6x60KG"
Straight Arm Pulldown................ 12x35Kg ...........10x40Kg .............8x 45 KG
Cabel Row................................ 12x35Kg........... 10x40Kg............. 8x 45 KG
Machine Row(ander grip) .............12x35Kg ...........10x40Kg .............8x 45 KG
Leg Press................................. 12x45KG........... 10x50KG .............8x 55KG
Leg Extension............................ 12x35KG ...........10x40KG............. 8x45 KG
Seated Leg Curl......................... 12x40KG........... 10x45KG .............8x50KG
Calf Raise(zitten) .......................12x40KG ............10x45KG ............8x50KG
Dumbel Curl ................................12x8KG ............10x10 KG ............8x12KG "6x14 KG"
Concentrate Curl .........................12x8Kg ............10x10 KG ............8x12KG
Cabel Curl ..................................12x10KG ...........10x15KG ............8x20KG
Hammer Curl ...............................12x8KG ............10x10 KG ............8x12KG
Reverse Curl............................... 12x15KG ...........10x20 ................8x 25 KG
Barbel Curl................................. 12x22Kg ............10x28KG .............8x 32 KG
Scott curl ..................................12x22Kg ............10x28KG .............8x 32 KG
Wrist curl ...................................12x15KG ...........10x17 KG ............8x 20 KG
Buikspieren doe ik vanalles machines of situps net zolang tot dat het brand! Hou er wel rekening mee cabel is bij ons met een catrol niet dat je dalijk denkt van hij pakt van die lichte dumbeltjes en hang een hele blok aan die kabel
Ik hoop dat jullie kunnen helpen mijn schema te verbeteren...
owja en overtraind? ik doe dit al 5 maanden en ik heb nog nergens last van gehad....
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