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TRAININGSSCHEMA
GEVORDERDEN |
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Begin met een licht gewicht (warming up) en
verzwaar dit iedere set. |
BORST |
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Oefening |
Aantal sets |
Herhalingen |
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Bench press |
5 |
15, 10, 8, 6, 4 |
Incline bench press |
5 |
15, 10, 8, 6, 4 |
Dumbbell flyes |
3 |
10, 8, 6 |
Dips |
3 |
15, 10, 8 |
Pullovers |
3 |
15, 15, 15 |
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RUG |
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Oefening |
Aantal sets |
Herhalingen |
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Lat pulley/chin-ups |
4 |
10, 10, 10, 10 |
Lat pulley/chin-ups
(close grip) |
4 |
10, 10, 10, 10 |
T-bar rowing |
4 |
15, 12, 8, 6 |
Bent over rows |
4 |
10, 10, 10, 10 |
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SCHOUDERS |
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Oefening |
Aantal sets |
Herhalingen |
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Shoulder press |
5 |
15, 10, 8, 8, 6 |
Side Laterals |
4 |
8, 8, 8, 8 |
Bent over dumbbell laterals |
4 |
8, 8, 8, 8 |
Dumbbell shrugs |
3 |
10, 10, 10 |
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BICEPS |
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Oefening |
Aantal sets |
Herhalingen |
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Standing barbell curl |
5 |
15, 10, 8, 6, 4 |
Incline dumbbell curls |
4 |
8, 8, 8, 8 |
Concentration curls |
3 |
8, 8, 8 |
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TRICEPS |
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Oefening |
Aantal sets |
Herhalingen |
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Lying triceps extensions |
4 |
15, 10, 8, 6 |
Triceps cable pressdowns |
3 |
8, 8, 8 |
One arm triceps extensions |
3 |
10, 10, 10 |
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BENEN |
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Oefening |
Aantal sets |
Herhalingen |
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Squats |
5 |
20, 10, 8, 6, 4 |
Front Squats |
4 |
10, 8, 8, 6 |
Leg curls |
4 |
20, 10, 8, 6 |
Standing Leg curls |
4 |
10, 10, 10, 10 |
Standing calf raises |
4 |
15, 10, 8, 8 |
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 |
Reverse crunches |
4 |
25, 25, 25, 25 |
Cable Crunches |
4 |
25, 25, 25, 25 |
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