Hallo,

Ik ben sinds een paar maanden bezig met trainen en ben op dit schema uitgekomen.
Heeft iemand tips? Verbeteringen?
Andere dingen waar ik op letten moet?

Dag 1: (Bovenbenen + Heupen + Middel)

Squat (Barbell)
Leg Curl (Lever)
Leg Extension (Lever)
Leg Press (Lever)
Straight-Leg Deadlift (Barbell)

Deadlift (Barbell)
Lying Hip Abduction (Dumbell)

Hyperextension (45-degree)
Vertical Hip Leg Raise
Side Bend (Dumbell)
Incline Twisting Sit-up (Weighted)

Dag 2: (Borst + Triceps + Biceps)

Fly / Pullover (Dumbell) (Afwisselend om de week)
Incline Fly (Dumbell)
Bench Press (Dumbell + Barbell)
Incline Bench Press (Dumbell + Barbell)
Chest Dip
Incline Shoulder Raise (Dumbell + Barbell)

Curl (Dumbell + EZ)
Prone Incline Curl (EZ)

Close Grip Bench Press / Skull Crusher (Barbell) (Afwisselend om de week)
Lying Triceps Extension (Dumbell + Barbell)
Triceps Dip

Dag 3:

Rust

Dag 4: (Onderarmen + Schouders)

Wrist Curl (Dumbell)
Reverse Wrist Curl (Dumbell + EZ)
Wrist Roller
Reverse Curl (EZ)
Hammer Curl (Dumbell)
Lying Pronation (Dumbell)
Lying Supination (Dumbell)

Shoulder Press (Dumbell)
Military Press (Barbell)
Behind Neck Press (Barbell)
Lateral Raise (Dumbell)
Raise (Dumbell)
Rear Delt Row (Dumbell + EZ)
Front Lateral Raise (Dumbell)

Dag 5: (Rug + Onderbenen + Nek)

Shrugs (Dumbell + Barbell)
Seated Row (Lever + Cable)
One Arm Twisting Seated Row (Cable)
Pull-up
Pulldown (Lever + Cable)
Lying Shoulder External Rotation (Dumbell)
Shoulder Internal Rotation (on floor) (Dumbell)

Standing Calf Raise (Lever)
Reverse Calf Raise (Lever + Dumbell)
Seated Calf Raise (Barbell)

Neck Flexion (Weighted)
Neck Extension (Weighted)

Dag 6:

Rust
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Nou, vertel maar!