Trainingsschema Reinout Van Reepingen
Maandag
Dinsdag
Woensdag
Donderdag
Vrijdag
Zaterdag
Zondag
Push
Lopen
Pull
Legs
Rustdag
Sprints
Back en Shoulders
Maandag
Bench press
Fly (laag naar hoog)
Incline dumbbell chest press
Dips
Tricep pushdown
Close grip bench press
5x5
3 x 8-12
3 x 8-12
2 x 12 + 1 x failure
3 x 8-12
3 x 8-12
Forearms
Woensdag
RDL
Pull ups
Cable rows
Shrugs
Lat pulldown
Bicep cable curl
Bicep curl
4 x 8-12
4 x max
3 x 8-12
3 x 8-12
2 x 12 + 1 x failure
3 x 8-12
3 x 8-12
Abs
Donderdag
Squat
Calf raises
Leg extensions
Leg curls
Shoulder press
Lateral raises
Rear delt fly
5x5
3 x 8-12
3 x 8-12
3 x 8-12
2 x 12 + 1 x failure
3 x 8-12
3 x 8-12
Hangen
5 x failure
Zondag
Pull ups
Lat pulldown
Standing rows
Shoulder press
Lateral raises
Rear delt fly
Front raises
4 x max
3 x 8-12
3 x 8-12
2 x 12 + 1 x failure
3 x 8-12
3 x 8-12
3 x 8-12
Hangen
5 x failure