Hallo allemaal ik heb zelf een schema vastgesteld voor 3 dagen omdat ik maar 3 dagen in de week kan trainen graag wil ik ieder zijn mening over het schema horen en qua kritiek wat er dan anders kan!!
Chest &Triceps:
Benen &
Schouders:
Chest &Triceps:
- 4 sets of Decline Benchpress 8-10 reps
- 4 sets of Incline Benchpress
- 3 sets of Bench Press, 8-10 reps
- 3 sets of Incline Flies, 8-10 reps
- 3 sets of Cable Flies 8-10 reps
- 3 sets of Close-Grip Bench Press 8-10 reps
- 3 sets of Rope Pulldowns 8-10 reps
- 4 sets of Pulldowns 8-10 reps
Benen &
Schouders:
- 4 sets of Squats 8-10 reps
- 3 sets of Lunges 8-10 reps
- 3 sets of Leg Press 8-10 reps
- 3 sets of Leg Extensions till failure
- 3 sets of Leg Curls 8-10 reps
- 4 sets of Calve Raise 8-10 reps
- 4 sets of Dumbel Shoulder Press 8-10 reps
- 3 sets of Upright Rows 8-10 reps
- 3 sets of Lateral Raises 8-10 reps
- 3 sets of front raises 8-10 reps
- 3 sets of Lying Rear Delt Raises 8-10 reps
- 4 sets of Deadlifts 8-10 reps
- 3 sets of Lat Pulldowns 8-10 reps
- 3 sets of Dumbell Rows 8-10 reps
- 3 sets of Bent Over Rows 8-10 reps
- 3 sets of Reverse Bent over Rows 8-10 reps
- 3 sets of Barbell Curls, 8-10 reps
- 3 sets of Seated Preacher Curls, 8-10 reps
- 4 sets of Hammer Biceps Curls 8-10 reps
- 4 sets of Forearm Raises 8-10 reps