Trainingsschema 2

2e trainingsschema opgesteld, beter als het vorige

Set = 10 oef
Pauze = 30 sec
Gewichten: 2.0 kilo(1)/2.5 kilo(2)

Dinsdag
Rug
Dumbell saw (5 sets)(1)

Back Pull Front (5 sets)(20 kilo)

Dumbell Pullovers (5 sets) (1)

Borstkas
Peck Deck (3 sets)(4.5 kilo)

Dumbell Flat Bench Presses(3 sets) (1)

Dumbell Incline Bench Press (3 sets) (1)

Triceps
One Arm Triceps Extension(3 sets) (1)

Kickback (3 sets) (1)

Pulley Push Downs(2 sets)(20 kilo)

Donderdag

Benen
Lunges (3 sets)(10 kilo)

Seated Leg Extension(3 sets)

Squat (3 sets) (10 kilo)

Buik
Sit Ups Straight(3 sets)

Leg Raises(3 sets)

Sit Ups Twist(3 sets)

Zaterdag

Biceps

Dumbell Curls(3 sets) (2)

Concentration Curls (3 sets) (2)

Wrist Extension(3sets)(2)

Schouders

Front Raises(3 sets)(2)

Dumbell Side Raise(3 sets) (2)

Bend Over Raise (3 sets)