Hardgainz

Ik was eigenlijk niet van plan te trainen ï.v.m. mijn nachtdiensten, maar ik heb er toch maar even een thuis training ingegooid.
Alleen schouders.

Resistance band Overhead Presses (+/- 40kg):
1. 15 reps
2. 10 reps
3. 10 reps
4. 10 reps

Overhead Dumbbell Presses (15kg L/R):
1. 15 reps
2. 15 reps
3. 15 reps
4. 12 reps
5. 12 reps

Resistance band Overhead Presses:
1. 8 reps
2. 8 reps
3. 6 reps
4. 8 reps

Supersets Dumbbell Laterals & Resistance Band Reversed Flyes:
1. 9,5kg x 15 reps & 10 reps
2. 9,5kg x 15 reps & 10 reps
3. 9,5kg x 15 reps & 10 reps
4. 11,5kg x 10 reps & 10 reps

Resistance Band Lateral Raises & Dumbbell Reversed Flyes:
1. 15 reps & 7kg x 15 reps
2. 10 reps & 7kg x 15 reps
3. 10 reps & 9kg x 12 reps
4. 10 reps & 9kg x 12 reps

Resistance Band Face Pull (like double biceps):
8, 8 & 8 reps

Met dumbells en bands kan je idd veel doen, mooi werk

Benen/Kuiten:

Sissy Squats:
1. 40 reps
2. 30 reps
3. 20 reps
4. 20 reps

Panatta Hack Squats:
1. MW x 20 reps
2. +20kg x 15 reps
3. +40kg x 12 reps
4. +50kg x 8 reps

Panatta Leg Press:
1. 50kg x 20 reps
2. 100kg x 20 reps
3. 150kg x 15 reps
4. 200kg x 7 reps

Iso Lateral Leg Extensions (plated):
1. 5kg L/R x 20 reps
2. 10kg L/R x 20 reps
3. 15kg L/R x 15 reps
4. 20kg L/R x 10 reps

Iso Lateral Leg Curls (plated):
1. 5kg L/R x 10 slow reps
2. 10kg L/R x 10 slow reps
3. 10kg L/R x 10 slow reps
4. 12,5kg L/R x 6 slow reps

Seated Calf Raises:
1. 25kg x 30 reps
2. 35kg x 20 reps
3. 45kg x 15 reps
4. 50kg x 15 reps

Toe Presses on the Horizontal Leg Press:
1. 65kg x 15 reps
2. 75kg x 15 reps
3. 85kg x 15 reps
4. 95kg x 15 reps

Smith Machine Standing Calf Raises:
1. 50kg x 20 reps
2. 50kg x 15 reps
3. 70kg x 15 reps
4. 70kg x 15 reps

Borst & Buik.

Flat Dumbbell Presses:
1. 20kg x 20 reps
2. 25kg x 20 reps
3. 30kg x 15 reps
4. 35kg x 10 reps
5. 40kg x 6 reps
6. 40kg x 6 reps

Semi Incline Dumbbell Presses:
1. 35kg x 6 reps
2. 35kg x 6 reps
3. 35kg x 8 reps
4. 25kg x 15 reps

Super Incline Closed Grip Dumbbell Presses (Inner/Upper Chest):
1. 15kg x 10 reps
2. 15kg x 10 reps
3. 15kg x 8 reps
4. 15kg x 7 reps

Body Weight Dips:
10, 10, 8 & 8 reps

Concentrated Cable Motion Chest Press:
1. 30kg x 15 reps
2. 35kg x 15 reps
3. 42kg x 8 reps

Planking:
1. 1 minute
2. 1 minute
3. 1 minute

Sit Ups:
1. 40 reps
2. 30 reps
3. 30 reps
4. 30 reps

Hanging Reversed Crunches:
15, 10, 10 & 10 reps

Vacuüm Poses:
4x15 seconden

Vandaag even een bliksemtraining voor de rug.

Deadlifts:
1. 50kg x 15 reps
2. 70kg x 10 reps
3. 90kg x 8 reps
4. 110kg x 6 reps
5. 130kg x 4 reps
6. 150kg x 1 rep


Lat Pull Down:
100 reps, ondertussen steeds het gewicht veranderend

Cable Row:
100 reps, ondertussen steeds het gewicht veranderend

High Row:
100 reps, ondertussen steeds het gewicht veranderend

Alleen de schouders vandaag!

Smith Machine Overhead Presses:
1. 10kg x 30 reps
2. 20kg x 20 reps
3. 30kg x 15 reps
4. 40kg x 12 reps
5. 50kg x 8 reps

Overhead Dumbbell Presses:
1. 15kg x 20 reps
2. 20kg x 15 reps
3. 25kg x 9 reps
4. 25kg x 8 reps

Iso Lateral Cable Motion Overhead Presses:
1. 20kg x 30 reps
2. 30kg x 20 reps
3. 40kg x 10 reps

Machine Lateral Raises:
1. 15kg x 20 reps
2. 25kg x 15 reps
3. 35kg x 8 reps
4. 35kg x 8 reps

Machine Reversed Flyes:
1. 5kg x 20 reps
2. 10kg x 15 reps
3. 15kg x 10 reps

Reversed Cable Cross Over:
1. 2,5kg x 20 reps
2. 7,5kg x 15 reps
3. 7,5kg x 15 reps
4. 7,5kg x 15 reps

Benendag. Ik concentreer me op reps en niet op gewicht.

100 Squats, onderwijl continue de weerstand veranderen. De enige rust kwam van het verwisselen van de schijven. Flink doorpompen.

Leg Press (maximaal 30 seconden rust tussen de sets):
1. 50kg x 50 reps
2. 100kg x 40 reps
3. 150kg x 30 reps
4. 200kg x 25 reps
5. 250kg x. 20 reps
6. 300kg x 15 reps

Body Weight Sissy Squats:
4x10 reps

Leg Extensions (geen rust tussen de sets):
1. 35kg x 20 reps
2. 45kg x 15 reps
3. 55kg x 10 reps
4. 65kg x 10 reps
5. 75kg x 8 reps
6. 85kg x 6 reps

Lying Leg Curls (geen rust tussen de sets):
1. 25kg x 30 reps
2. 32kg x 20 reps
3. 40kg x 15 reps
4. 47kg x 10 reps
5. 55kg x 6 reps

Standing Calf Raises:
BW x 310 reps

lekker vol gepompt weer Ruben!

Borst, Triceps & Buik.

Incline Chest Presses:
1. 20kg x 30 reps
2. 30kg x 20 reps
3. 40kg x 20 reps
4. 50kg x 15 reps
5. 60kg x 10 reps
6. 70kg x 8 reps
7. 80kg x 5 reps

Iso Lateral Super Incline Press:
1. 30kg x 20 reps
2. 50kg x 15 reps
3. 60kg x 15 reps
4. 70kg x 8 reps

Iso Lateral Bench Press:
1. 45kg x 10 reps
2. 45kg x 10 reps
3. 45kg x 10 reps
4. 55kg x 8 reps

Semi Incline Dumbbell Flyes:
1. 15kg x 15 reps
2. 17,5kg x 15 reps
3. 20kg x 10 reps
4. 22,5kg x 8 reps

Dumbbell Hammer Presses:
1. 7,5kg x 20 reps
2. 10kg x 15 reps
3. 12,5kg x 8 reps

Triceps Extensions (straight bar push down):
1. 25kg x 20 reps
2. 30kg x 15 reps
3. 45kg x 8 reps

Planking:
1. 1,5 minutes
2. 1 minute
3. 1 minute

Lying Leg Raises:
4x20 reps

MTS Crunch Machne:
1. 45kg x 50 reps
2. 65kg x 30 reps
3. 85kg x 30 reps
4. 105kg x 20 reps

Rug. ik mik op 300 reps.

Chin/Pull Ups:
100 reps over meerdere sets

T-bar Row:
100 reps, steeds gewicht toevoegend

Iso Lateral Front Row:
1. 50kg x 20 reps
2. 60kg x 20 reps
3. 70kg x 10 reps
4. 70kg x 10 reps
5. 80kg x 5 reps
6. 80kg x 5 reps
7. 70kg x 10 reps
8. 70kg x 10 reps
9. 60kg x 10 reps

Straight Bar Curls:
1. 20kg x 20 reps
2. 25kg x 15 reps
3. 30kg x 10 reps
4. 35kg x 10 reps

Plated Preacher Curl Machine:
1. 15kg x 15 reps
2. 15kg x 15 reps
3. 20kg x 10 reps
4. 20kg x 8 reps

Kneeled Cable Crunches:
1. 60kg x 30 reps
2. 70kg x 30 reps
3. 80kg x 30 reps
4. 80kg x 30 reps

Hanging Reversed Crunches:
15, 10, 10 & 10 reps

Incline Lying Reversed Crunches:
10, 10 & 10 reps