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TRAININGSSCHEMA BEGINNERS |
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Begin met een licht gewicht (warming up) en
verzwaar dit iedere set. |
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BORST |
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Oefening |
Aantal sets |
Herhalingen |
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Bench press |
3 |
15, 12, 10 |
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Incline bench press |
3 |
15, 12, 10 |
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RUG |
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Oefening |
Aantal sets |
Herhalingen |
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Lat pulley |
3 |
15, 12, 10 |
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Rowing |
3 |
15, 12, 10 |
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SCHOUDERS |
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Oefening |
Aantal sets |
Herhalingen |
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Shoulder press |
3 |
15, 12, 10 |
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Side Laterals |
3 |
10, 8, 6 |
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BICEPS & TRICEPS |
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Oefening |
Aantal sets |
Herhalingen |
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Dumbbell curl |
4 |
15, 12, 10, 8 |
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Triceps cable pressdown |
4 |
15, 12, 10, 8 |
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BENEN |
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Oefening |
Aantal sets |
Herhalingen |
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Leg press |
3 |
15, 12, 10, 8 |
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Leg extension |
3 |
15, 12, 10, 8 |
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Leg curls |
4 |
15, 10, 8, 8 |
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Seated calf raises |
4 |
10, 10, 10, 10 |
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BUIK |
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Oefening |
Aantal sets |
Herhalingen |
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Crunches |
4 |
25, 25, 25, 25 |
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Reverse crunches |
4 |
25, 25, 25, 25 |
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