Uitleg
- Bankdrukken: 5 sets herhalingen 10, 10, 8, 8, 6 Pauze 1:30 min
- 5 sets
- Herhaalt 10, 10, 8, 8, 6
- Pauze 1:30 min
- Vliegen: 5 sets herhalingen 12, 12, 10, 10, 8 Pauze 1:30 min
- 5 sets
- Herhaalt 12, 12, 10, 10, 8
- Pauze 1:30 min
- Triceps indrukken: 4 sets herhalingen 15, 12, 10, 8 pauze 1:30 min
- 4 sets
- Herhalingen 15, 12, 10, 8
- Pauze 1:30 min
- Nekdrukken: 5 sets herhalingen 12, 12, 10, 10, 8 pauze 1:30 min
- 5 sets
- Herhaalt 12, 12, 10, 10, 8
- Pauze 1:30 min
- Zijlift: 4 sets herhalingen 12, 10, 9, 8 pauze 1:30 min
- 4 sets
- Herhalingen 12, 10, 9, 8
- Pauze 1:30 min
- Hoogtepunt: 4 sets herhalingen 12, 10, 9, 8 Pauze 1:30 min
- 4 sets
- Herhalingen 12, 10, 9, 8
- Pauze 1:30 min
- 5 sets
- Herhaalt 10, 10, 8, 8, 6
- Pauze 1:30 min
- 5 sets
- Herhaalt 12, 12, 10, 10, 8
- Pauze 1:30 min
- 4 sets
- Herhalingen 15, 12, 10, 8
- Pauze 1:30 min
- 5 sets
- Herhaalt 12, 12, 10, 10, 8
- Pauze 1:30 min
- 4 sets
- Herhalingen 12, 10, 9, 8
- Pauze 1:30 min
- 4 sets
- Herhalingen 12, 10, 9, 8
- Pauze 1:30 min
- Cross-lift: 5 sets herhalingen 10, 10, 8, 8, 8 Pauze 1:30 min
- 5 sets
- Herhaalt 10, 10, 8, 8
- Pauze 1:30 min
- Latissimus beweegt smal: 4 sets herhalingen 10, 10, 8, 8 Pauze 1:30 min
- 4 sets
- Herhaalt 10, 10, 8, 8
- Pauze 1:30 min
- Latissimus breed: 4 sets herhalingen 10,10, 8, 8 pauze 1:30 min
- 4 sets
- Herhalingen 10.10, 8, 8
- Pauze 1:30 min
- Rugisolator: 4 sets herhalingen 8, 8, 6, 6 pauze 1:30 min
- 4 sets
- Herhaalt 8, 8, 6, 6
- Pauze 1:30 min
- Biceps Curl: 4 sets herhalingen 10, 10, 8, 8 Pauze 1:30 min
- 4 sets
- Herhaalt 10, 10, 8, 8
- Pauze 1:30 min
- Hammer Curl: 4 sets herhalingen 10, 10, 8, 8 Pauze 1:30 min
- 4 sets
- Herhaalt 10, 10, 8, 8
- Pauze 1:30 min
- 5 sets
- Herhaalt 10, 10, 8, 8
- Pauze 1:30 min
- 4 sets
- Herhaalt 10, 10, 8, 8
- Pauze 1:30 min
- 4 sets
- Herhalingen 10.10, 8, 8
- Pauze 1:30 min
- 4 sets
- Herhaalt 8, 8, 6, 6
- Pauze 1:30 min
- 4 sets
- Herhaalt 10, 10, 8, 8
- Pauze 1:30 min
- 4 sets
- Herhaalt 10, 10, 8, 8
- Pauze 1:30 min
- Squats: 5 sets herhalingen 12, 11, 10, 9, 8 Pauze 2:00 min
- 5 sets
- Herhalingen 12, 11, 10, 9, 8
- Pauze 2:00 min
- Kalverheffer: 5 sets herhalingen 15, 15, 12, 12, 10 pauze 1:30 min
- 5 sets
- Herhaalt 15, 15, 12, 12, 10
- Pauze 1:30 min
- Beenkrul: 5 sets herhalingen 12, 11, 10, 9, 8 pauze 1:30 min
- 5 sets
- Herhalingen 12, 11, 10, 9, 8
- Pauze 1:30 min
- Abdominale crunch: 5 sets herhalingen 20, 20, 20, 20, 20 pauze 30 sec
- 5 sets
- Herhalingen 20, 20, 20, 20
- Pauzeer 30 sec
- Reverse Crunch: 5 sets herhalingen 20, 20, 20, 20, 20 pauze 30 sec
- 5 sets
- Herhalingen 20, 20, 20, 20
- Pauzeer 30 sec
- 5 sets
- Herhalingen 12, 11, 10, 9, 8
- Pauze 2:00 min
- 5 sets
- Herhaalt 15, 15, 12, 12, 10
- Pauze 1:30 min
- 5 sets
- Herhalingen 12, 11, 10, 9, 8
- Pauze 1:30 min
- 5 sets
- Herhalingen 20, 20, 20, 20
- Pauzeer 30 sec
- 5 sets
- Herhalingen 20, 20, 20, 20
- Pauzeer 30 sec
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