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De
bedoeling van supersets is dat je twee oefeningen achter elkaar
uitvoert zonder te pauzeren. |
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BORST EN RUG |
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Oefening |
Aantal sets |
Herhalingen |
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Superset: |
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Bench press |
1 |
15 (warming up) |
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5 |
10, 8, 8, 6, 4 |
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Lat pulley (wide grip) |
5 |
10, 10, 10, 10, 10 |
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Superset: |
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Incline press |
4 |
10, 8, 8, 6 |
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Lat pulley
(close grip) |
4 |
10, 10, 10, 10 |
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SCHOUDERS |
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Oefening |
Aantal sets |
Herhalingen |
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Superset: |
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Barbell shoulder press |
1 |
15 (warming up) |
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4 |
10, 8, 8, 6 |
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Side Laterals |
4 |
8, 8, 8, 8 |
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Superset: |
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Machine press |
4 |
8, 8, 8, 8 |
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Bent over dumbbell laterals |
4 |
8, 8, 8, 8 |
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Superset: |
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Upright rows |
4 |
10, 10, 10, 10 |
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Cable laterals |
4 |
10, 10, 10, 10 |
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BICEPS
EN TRICEPS |
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Oefening |
Aantal sets |
Herhalingen |
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Superset: |
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Standing barbell curl |
4 |
15, 10, 6, 4 |
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Lying triceps extensions |
4 |
15, 10, 6, 4 |
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Superset: |
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Incline dumbbell curls |
4 |
8, 8, 8, 8 |
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Triceps cable pressdowns |
4 |
8, 8, 8, 8 |
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Superset: |
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Concentration curls |
4 |
8, 8, 8, 8 |
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One arm triceps extensions |
4 |
12, 12, 12, 12 |
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BENEN |
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Oefening |
Aantal sets |
Herhalingen |
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Superset: |
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Squats |
1 |
15 (warming up) |
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4 |
10, 8, 8, 8 |
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Leg curls |
1 |
15 (warming up) |
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4 |
10, 8, 8, 8 |
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Superset: |
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Standing Leg curls |
4 |
10, 10, 10, 10 |
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Straight Leg Deadlifts |
4 |
10, 10, 10, 10 |
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