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Workout
- Added: September, 09th 2010
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- Name: Dominiek
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Dag A (maandag/donderdag):
Spiergroepen: Borst / Triceps / Schouders / Abs
-Upper & lower abs: 2x elke spiergroep 20-30reps zonder rust.
-Dropset dumbell bench press: 4x 8 reps (1x max. gewicht en 3x verlagen
met 20-30%) + 2 gewone sets van 8 reps.
-Lying tricep skull crusher: 3x 10-12reps/4x 8 reps (barbell tot achter
hoofd)
Start superset
-Incline dumbbell bench press: 3x 10-12reps/4x 8 reps.
-Cross-body triceps strekken: 3x 10-12reps/4x 8 reps.
Stop superset
-Dumbel shoulder press: 3x 10-12reps/4x 8 reps. (Wanneer de dumbbells
bovenaan zijn doe je alsof je met je schoulders je oren wil raken en hou
dat 1 second zo)
Start superset
-Dumbell Chest flyes/Flye machine: 3x 10-12reps/4x 8 reps.
-Cross-body triceps strekken: 3x 10-12reps/4x 8 reps.
Stop superset
-Upper & lower abs: 2x elke spiergroep 20-30reps zonder rust.
-Bent over shoulder raises: 3x 10-12reps/4x 8 reps.
-Upper & lower abs: 1x elke spiergroep 20-30reps zonder rust.
-Shoulder raises: 3x 10-12reps/4x 8 reps.
Cardio:
Fiets/cross: 5min. Opwarmen, 2minuten aan 175-180HS / 1minuut laag
tempo x5. Cooldown. Daarna loslopen voor 10-20 minuten met low
intensity interval.
Woensdag workout:
Spiergroepen: Benen
-Leg press: 3x 10-12reps/4x 8 reps.
-Calf raises met dumbell: 3x 10-12reps/4x 8 reps.
-Dumbel deadlift: 3x 10-12reps/4x 8 reps.
-Hip adduction: 3x 10-12reps/4x 8 reps.
-Hip abduction: 3x 10-12reps/4x 8 reps.
Cardio:
Fiets/cross: 5min. Opwarmen, 2minuten aan 175-180HS / 1minuut laag
tempo x5. Cooldown. Daarna loslopen voor 10-20 minuten met low
intensity interval.
Dag B (dinsdag/vrijdag):
Spiergroepen: Rug / biceps / Abs (core/schuine buikspieren)
-abs:1minuut plank / 20 cross leg reaches / alfabet op Swiss ball.
-Chins: 3x 10-12reps/4x 8 reps.
-Dumbel bicep curl: 3x 10-12reps/4x 8 reps.
Start superset
-Pull over db: 3x 10-12reps/4x 8 reps.
-Bicep curl: 5x5. (110/120% gewicht, niet liften enkel traag laten zakken)
Stop superset
-abs:1minuut plank / 20 cross leg reaches / alfabet op Swiss ball.Start
superset
-Cable rows: 3x 10-12reps/4x 8 reps.
-Hammer curl: 3x 10-12reps/4x 8 reps.
Stop superset
-abs:1minuut plank / 20 cross leg reaches / alfabet op Swiss ball.
-Lower back: 1x20 reps.
-Staande dumbell rows: 3x 10-12reps/4x 8 reps.
-Barbell curl/Cable curl: 3x 20/25 reps.
Cardio:
Fiets/cross: 5min. Opwarmen, 2minuten aan 175-180HS / 1minuut laag
tempo x5. Cooldown. Daarna loslopen voor 10-20 minuten met low
intensity interval.
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