- Lid sinds
- 17 dec 2008
- Berichten
- 2.622
- Waardering
- 84
- Lengte
- 1m86
- Massa
- 110kg
- Vetpercentage
- 17%
Wat vinden jullie van dit schemaatje?
Day 1- Delts, traps, triceps, abs
Day 2- Back, rear delts
Day 3- Rest
Day 4- Chest, Biceps, Abs
Day 5- Rest day
Day 6-Quads, Hams, calves
Day 7- Rest
Biceps
Incline dumbbell curls
* 1×10 warmup set
* 1×6-8
EZ-curl barbell curls
* 1×10 warmup set
* 1×6-8
Nautilus curls
* 1×10 warmup set
* 1×6-8
Triceps
Triceps pushdown
* 1×15 warmup set
* 1×12 warmup set
* 1×8-10
Lying EZ-curl barbell extensions
* 1×12 warmup set
* 1×8-10
Back & Read Delt
Hammer Strength pulldowns
* 1×15 warmup set
* 1×12 warmup set
* 1×8-10
Barbell rows
* 1×12 warmup set
* 1×8-10
Hammer Strength one-arm rows
* 1×8-10
Cable rows (overhand grip)
* 1×8-10
Hammer Strength rear-delt machine
* 1×8-10
Bent-over dumbbell raises
* 1×8-10
Hyperextensions
* 1×10-12
Deadlifts
* 1×8 warmup
* 1×8
Chest
Incline barbell press
* 1×12 warmup set
* 1×8 warmup set
* 1×8
Hammer Strength seated bench presses
* 1×10 warmup set
* 1×6-8
Incline dumbbell flyes
* 1×10 warmup set
* 1×8
Cable crossovers
* 1×10-12
Shoulders
Smith machine presses
* 1×15 warmup set
* 1×12 warmup set
* 1×8-10
Seated laterals
* 1×12 warmup set
* 1×8-10
One-arm cable laterals
* 1×20 warmup set
* 1×8-10
Dumbbell Shrugs
* 1×12 warmup set
* 1×10-12
Legs
Leg extensions
* 1×15 warmup set
* 1×12 warmup set
* 1×10-12
Leg presses
* 1×12 warmup set
* 1×12 warmup set
* 1×10-12
Hack squats
* 1×12 warmup set
* 1×10-12
Lying leg curls
* 1×10-12 warmup set
* 1×10-12
Stiff-legged deadlifts
* 1×8-10
Single-leg curls
* 1×8-10
Standing calf raises
* 1×10-12 warmup set
* 1×10-12
Seated calf raises
* 1×8-10
Day 1- Delts, traps, triceps, abs
Day 2- Back, rear delts
Day 3- Rest
Day 4- Chest, Biceps, Abs
Day 5- Rest day
Day 6-Quads, Hams, calves
Day 7- Rest
Biceps
Incline dumbbell curls
* 1×10 warmup set
* 1×6-8
EZ-curl barbell curls
* 1×10 warmup set
* 1×6-8
Nautilus curls
* 1×10 warmup set
* 1×6-8
Triceps
Triceps pushdown
* 1×15 warmup set
* 1×12 warmup set
* 1×8-10
Lying EZ-curl barbell extensions
* 1×12 warmup set
* 1×8-10
Back & Read Delt
Hammer Strength pulldowns
* 1×15 warmup set
* 1×12 warmup set
* 1×8-10
Barbell rows
* 1×12 warmup set
* 1×8-10
Hammer Strength one-arm rows
* 1×8-10
Cable rows (overhand grip)
* 1×8-10
Hammer Strength rear-delt machine
* 1×8-10
Bent-over dumbbell raises
* 1×8-10
Hyperextensions
* 1×10-12
Deadlifts
* 1×8 warmup
* 1×8
Chest
Incline barbell press
* 1×12 warmup set
* 1×8 warmup set
* 1×8
Hammer Strength seated bench presses
* 1×10 warmup set
* 1×6-8
Incline dumbbell flyes
* 1×10 warmup set
* 1×8
Cable crossovers
* 1×10-12
Shoulders
Smith machine presses
* 1×15 warmup set
* 1×12 warmup set
* 1×8-10
Seated laterals
* 1×12 warmup set
* 1×8-10
One-arm cable laterals
* 1×20 warmup set
* 1×8-10
Dumbbell Shrugs
* 1×12 warmup set
* 1×10-12
Legs
Leg extensions
* 1×15 warmup set
* 1×12 warmup set
* 1×10-12
Leg presses
* 1×12 warmup set
* 1×12 warmup set
* 1×10-12
Hack squats
* 1×12 warmup set
* 1×10-12
Lying leg curls
* 1×10-12 warmup set
* 1×10-12
Stiff-legged deadlifts
* 1×8-10
Single-leg curls
* 1×8-10
Standing calf raises
* 1×10-12 warmup set
* 1×10-12
Seated calf raises
* 1×8-10