TRAININGSSCHEMA GEVORDERDEN
   
Begin met een licht gewicht (warming up) en verzwaar dit iedere set.

BORST

 
Oefening

Aantal sets

Herhalingen

   
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
 

RUG

   
Oefening

Aantal sets

Herhalingen

   
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

SCHOUDERS

 
Oefening

Aantal sets

Herhalingen

   
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
 

BICEPS

   
Oefening

Aantal sets

Herhalingen

   
Standing barbell curl 5 15, 10, 8, 6, 4
Incline dumbbell curls 4 8, 8, 8, 8
Concentration curls 3 8, 8, 8
 

TRICEPS

   
Oefening

Aantal sets

Herhalingen

   
Lying triceps extensions 4 15, 10, 8, 6
Triceps cable pressdowns 3 8, 8, 8
One arm triceps extensions 3 10, 10, 10
   

BENEN

 
Oefening

Aantal sets

Herhalingen

   
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

 

BUIK

 
Oefening

Aantal sets

Herhalingen

   
Crunches 4 25, 25, 25, 25
Reverse crunches 4 25, 25, 25, 25
Cable Crunches 4 25, 25, 25, 25