Trainingsscheme
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Push
Lopen
Pull
Legs
Rest
Sprints
Back and Shoulders
Monday
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
Wednsday
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
Thursday
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
Hang
5 x failure
Sunday
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
Hang
5 x failure