5 Dagen split schema

Trainingsschema

Kracht

Intermediaire

5 Dagen

Dit is een 5 dagen split schema voor de gevorderde sporter

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Dag 01

- Upper Body

Oefening SetsRepsTempoRust

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 SetsRepsTempoRust

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 SetsRepsTempoRust

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 SetsRepsTempoRust

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 SetsRepsTempoRust

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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