GymLust Schema
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Schema 4 - 6 dagen per week -> Een spier per dag
Schema 3 dagen per week -> Borst + Triceps & Rug + Biceps & Schouders + Benen
DAG 1
Borst
Bench Press 4x6
Pectoral Fly 4x6
Incline Dumbbell Press 3x8
Cable Cross + Push Up 12-10-8-6
One Arm Low Cable Crossover 3x12
Triceps
Tricep Dips 3x8
Rope Pulldown 3x12
Close Grip Bench Press 3x10
Skullcrusher 3x10
DAG 2
Rug
Front Lat
Pulldown 4x6
Back Lat Pulldown 4x6
One Arm Vertical Row 3x12
Full Range Of Motion Back 24-20-16-12
Deadlift 4x6/5x5
Biceps
Seated
Biceps Curl 3x10
Rope Standing Biceps Curl 3x10
EZ Bar Curl Close Grip 3x8
EZ Bar Curl Wide Grip 3x8
DAG 3
Schouders
Shoulder
Press 4x6
Machine Lateral Raise 4x6
Military Press Behind The Neck 4x6
Seated Dumbbell Front Raise 3x10
Dumbbell Lateral Raise 4x25
Benen
Squat 3x12
Seated Leg Extension 3x8
Standing Leg Curl 3x8
Standing Calf Raises 4x8
DAG 4
Cardio
Intervalcardio Lopen, Fietsen, Roeien