Trainingsschema's op NutriPlanet

Doel van deze training: trainingsschema voor de gevorderde bodybuilder of fitnesser op een 3 dagen schema om meer defenitie te ontwikkelen.

dag 1:

chest giantset:

incline bench press 1x12
decline flyes1x5
flat db press 1x10
cross over 1x3
dips 1xmax
pectoral 1x30

chest giantset:

incline flyes 1x15
decline bench press 1x4
pectoral 1x12
incline db press 1x8
push up 1x50(indien niet in 1keer,wacht je 20sec en doe je" verder)
flat flyes 1x2

shoulder giantset:

standing db press 1x12
side laterals leaning 1x5
arnold press 1x10
front riases 1x1
front press 1x25
bent over laterals 1x6

shoulder giantset:

incline side laterals 1x15
shoulder press 1x6
front raises 3 ways 1x12
clean & jerk 1x3
side laterals cable(samen) 1x8
standing db press 1x5

biceps giantset:

preacher curl1x10
barbell curl 1x3
hammer curl 1x12
alternate curl 1x5
zotman curl 1x8
cable curl 1x10
concentration curl 1x25
rope hammer curl 1x5

dag 2:

back giantset:

bent over row 1x8
pullover 1x3
small pulldown 1x12
seated row 1x4
T-bar row 1x10
incline db row 1x4

back giantset:

machine row 1x8
one arm row 1x3
db pullover 1x10
front pulldown 1x6
seated row(wide) 1x15
bent over row 1x1

trapezius giantset:

shrugs 1x12
upright row 1x4
back shrugs 1x10
upright row wide 1x5
front shrugs 1x8
back upright row 1x2
3 ways shrugs 1x15

triceps giantset:

small bench press 1x10
pressdown 1x5
overhead db triceps extension 1x12
rope pressdown 1x3
skullcrusher 1x8
kickback 1x15
cable kickback 1x6

Dag 3:

quadriceps giantset:

leg extension 1x12
squat 1x6
lunges 1x10
front squat 1x3
step up 1x15
leg press 1x7

quadricep giantset:

incline leg press 1x12
lunges 1x5
hack squat 1x8
leg extension 1x4
legpress 1x20
lunges 1x15

hamstrings giantset:

lying leg curl 1x10
seated leg curl 1x2
stiffed legged deadlift 1x6
seated leg curl 1x12
lying leg curl 1x4
stiffed legged deadlift 1x15

calves giantset:

hack squat calves1x15leg press calves
one foot calves 1x12
standing calves 1x20
seated calves 1x12
smith machine calcves 1x50