Hardgainz

Schouders & Biceps.

Resistance Band Overhead Presses:
1. 15 reps
2. 15 reps
3. 10 reps
4. 10 reps

Overhead Dumbbell Presses:
1. 2x15kg x 15 reps
2. 2x15kg x 15 reps
3. 2x15kg x 12 reps
4. 2x15kg x 10 reps

Resistance Band Lateral Raises:
4 x 10 reps

Dumbbell Lateral Raises:
1. 7 kg x 20 reps
2. 8 kg x 20 reps
3. 9 kg x 15 reps
4. 9 kg x 15 reps

Hammer Curls:
1. 9 kg x 20 reps
2. 12 kg x 20 reps
3. 15 kg x 15 reps
4. 15 kg x 15 reps

Resistance Band Concentrated High Curls:
4 x 10 reps (hard knijpen)

Vanmorgen in het park. Nog donker en geen ziel te zien. Heerlijk!
Morgen weer verder met krachttraining.

Rug en achterkant schouders.

Superman Lat Pull Down (Resistance band):
4 x 20 reps

Reversed Superman Lat Pull Down:
4 x 20 reps

Supersets Bend over Resistance Band Row & Dumbbell(15kg) Row:
4 x 10 & 10 reps

Alternating Dumbbell Row L/R:
22kg - 4x10 reps

Reversed Dumbbell Flyes:
1. 7 kg x 20 reps
2. 9 kg x 20 reps
3. 9,5 kg x 15 reps
4. 9,5 kg x 15 reps

Resistance Band Reversed Flyes:
4 x 10 reps

Resistance Band Face Pull (als een double biceps pose):
4 x 10 reps

superman moetst ik ff google, mooie basic oefeningen

Superman, start:


Eind:




Hier nog twee liggend op de rug.



De band geeft trouwens een weerstand van 40kg, 80kg wanneer dubbelgeslagen.

Vandaag alleen de Quads aangepakt. Viel me zwaarder dan dit schema doet vermoeden.

Sissy Squats:
1. 40 reps
2. 40 reps
3. 30 reps
4. 20 reps
5. 15 reps
6. 10 reps

Body Weight Hack Squats (rug tegen de deur en voeten voor me):
10, 10, 10 en 10 reps

Static Dumbbell Lunches:
4 x 10 reps L/R

lekker vol gepomt, laat de zomer maar komen

Chest & Abs.

200 Push ups:
1. 40 reps
2. 25 reps
3. 15 reps
4. 15 reps
5. 10 reps
6. 15 reps
7. 10 reps
8. 15 reps
9. 15 reps
10. 10 reps
11. 10 reps
12. 10 reps

Body Weight Dips:
1. 10 reps
2. 10 reps
3. 8 reps
4. 8 reps

Flat Dumbbell Presses:
1. 2 x 15 kg x 15 reps
2. 2 x 15 kg x 15 reps
3. 2 x 15 kg x 15 reps
4. 2 x 15 kg x 15 reps

Lying Leg Raises:
30, 30, 20 & 20 reps

Hanging Reversed Crunches:
10, 10, 10 & 10 reps

Back & Rear Delts.

Tri-sets Pull Up, Resistance Band Low Row & Resistance Band Face Pull (like a double biceps):
1. 20 reps, 10 reps & 10 reps
2. 15 reps, 10 reps & 10 reps
3. 10 reps, 10 reps & 10 reps
4. 8 reps, 10 reps & 10 reps
5. 6 reps, 10 reps & 10 reps
6. 6 reps, 10 reps & 10 reps
7. 6 reps, 10 reps & 10 reps
8. 6 reps, 10 reps & 10 reps

Supersets Resistance Band High Row & Resistance Band Face Pull (classic):
1. 10 reps & 10 reps
2. 15 reps & 10 reps
3. 15 reps & 10 reps
4. 15 reps & 1p reps

Resistance Band Bend Over Row & Resistance Band Reversed Flyes:
1. 10 reps & 10 reps
2. 10 reps & 10 reps
3. 10 reps & 10 reps
4. 10 reps & 10 reps

Legs & Calf's.

Super-sets Body weight Sissy Squats & Dumbbell Front Squats:
1. 40 reps & +15 kg x 10 reps
2. 35 reps & +15 kg x 15 reps
3. 25 reps & +15 kg x 20 reps
4. 20 reps & +15 kg x 25 reps

Body Weight Hack Squats (rug tegen de deur en voeten voor je uit):
1. 20 reps
2. 15 reps
3. 15 reps
4. 15 reps

Body Weight Standing Calf Raises:
300 reps