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Trainingsschema
5 Dagen split schema
Kracht
Intermediaire
5 Dagen
Dit is een 5 dagen split schema voor de gevorderde sporter
Download PDF
Dag 01
- Upper Body
Oefening
Sets
Reps
Tempo
Rust
Chest supported row, smalle neutrale grip
4
8
3-1-1-1
120
Upperback pulldown, wijde overhandse grip
4
8
3-1-1-1
120
Flat bench dumbbell press
4
8
3-1-1-1
120
Incline dumbbel fly
4
8
3-1-1-1
120
Machine shoulder presss
4
8
3-1-1-1
120
Overhead rope triceps extension
4
8
3-1-1-1
120
Ez bar preacher curl
4
8
3-1-1-1
120
Dag 02
- Lower Body
Oefening
Sets
Reps
Tempo
Rust
Romanian deadlift
4
8
3-1-1-1
120
Seated leg curl
4
8
3-1-1-1
120
Leg press
4
8
3-1-1-1
120
Seated leg extension
4
8
3-1-1-1
120
Squat
4
8
3-1-1-1
120
Standing calf extension
4
8
3-1-1-1
120
Dag 03
- Upper Body
Oefening
Sets
Reps
Tempo
Rust
Machine chest press
4
8
3-1-1-1
120
Machine incline chest press
4
8
3-1-1-1
120
Lat pulldown, smalle onderhandse grip
4
8
3-1-1-1
120
Chest supported row, wijde overhandse grip
4
8
3-1-1-1
120
Seated dumbbel sideraise
4
8
3-1-1-1
120
Rope triceps extension
4
8
3-1-1-1
120
Dumbbell preacher curl
4
8
3-1-1-1
120
Dag 04
- Lower Body
Oefening
Sets
Reps
Tempo
Rust
Squat
4
8
3-1-1-1
120
Seated leg extension
4
8
3-1-1-1
120
Hip extension
4
8
3-1-1-1
120
Seated leg curl
4
8
3-1-1-1
120
Glute bridge
4
8
3-1-1-1
120
Seated calf extension
4
8
3-1-1-1
120
Dag 05
- Armen
Oefening
Sets
Reps
Tempo
Rust
Machine triceps dip
4
8
3-1-1-1
120
Machine triceps extension
4
8
3-1-1-1
120
Overhead triceps extension
4
8
3-1-1-1
120
Machine biceps curl
4
8
3-1-1-1
120
Seated incline dumbbell biceps curl
4
8
3-1-1-1
120
Machine shoulder press
4
8
3-1-1-1
120
Facepulls
4
8
3-1-1-1
120
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