Archief - Power training - Deel 6
Het archief is een bevroren moment uit een vorige versie van dit forum, met andere regels en andere bazen. Deze posts weerspiegelen op geen enkele manier onze huidige ideeën, waarden of wereldbeelden en zijn op sommige plaatsen gecensureerd wegens ontoelaatbaar. Veel zijn in een andere tijdsgeest gemaakt, al dan niet ironisch - zoals in het ironische subforum Off-Topic - en zouden op dit moment niet meer gepost (mogen) worden. Toch bieden we dit archief nog graag aan als informatiedatabank en naslagwerk. Lees er hier meer over of start een gesprek met anderen.
M*Yoraldo23*J
Legacy Member
de Waaslandwolf zei:
^ this &
"Stay away from workout programs that emphasize large amounts of training towards the legs. These programs result in an over bulked lower body that take away from the upper body and look terrible in nice pants."
Een overontwikkeld lichaam met van die smalle beentjes? No, thank you
AicceeAC
Legacy Member
M*Yoraldo23*J zei:^ this &
"Stay away from workout programs that emphasize large amounts of training towards the legs. These programs result in an over bulked lower body that take away from the upper body and look terrible in nice pants."
Een overontwikkeld lichaam met van die smalle beentjes? No, thank you
Idd, ts ook te zien wat je doel is. Zorg er gewoon voor dat je benen sterk genoeg blijven om je bovenlichaam te dragen. Anders krijg je klachten aan de knieën, heupen etc.
AicceeAC
Legacy Member
Mijn nieuw schematje 
Monday
Morning: 30mins HIIT* + Abs circuit**
Evening: Lower Back, Hamstrings, Calves
Exercise 1: ½ Deadlifts (Lower Back)- 20 reps x 40% 8 rep max, 20 reps x 50% 8 rep max, 12, 10, 8
Exercise 2: T-Bar Row (Lower Back)- 12, 10, 8
Exercise 3: Good Morning’s (Lower Back)- 15, 12, 10
Exercise 4: Lying Hamstring Curl (Hamstrings)- 20 x 50% 8 rep max, 12, 10, 8
Exercise 5: Front Loaded Leg Press (Hamstrings)- 12, 10, 8
Exercise 6: Stiff-Legged Deadlift (Hamstrings)- 12, 10, 8
Exercise 7: Seated Leg Curl / Standing Leg Curl (Hamstrings)- 12, 10, 8
Exercise 8: Standing Calf Raises (Calves) – 20, 20, 20 Supersetted with Exercise 9 after each set
Exercise 9: Seated Calf Raise (Calves)- 20, 20, 20
Exercise 10: Donkey Calf Raise (Calves) – 20, 20, 20 Supersetted with Exercise 11 after each set
Exercise 11: Rotary Calf Machine (Calves)- 20, 20, 20
Tuesday
Morning: Steady Pace Cardio*** and Abs**
Evening: Chest and Triceps
Exercise 1: Incline Chest Press - Smith Machine (Upper Chest)- 20, 12, 10, 8
Exercise 2: Seated Incline Chest Press – Machine Press (Upper Chest)- 12, 10, 8
Exercise 3: Incline Dumbbell Flys – (Upper Chest)- 12, 10, 8
Exercise 4: Lying Decline Overhead Extension (Upper Chest)- 12, 10, 8
Exercise 5: Straight Bar Push Down (Triceps)- 15, 12, 10
Exercise 6: Seated Overhead Tricep Extension (Triceps)- 15, 12, 10
Exercise 7: Cable Tricep Extension (Triceps)- 15, 12, 10
Wednesday
Morning: 30 Mins HIIT Cardio + Abs. No Weights Workout.
Thursday
Morning: 60 mins Steady Pace cardio on Incline Treadmill, and Abs.
Evening: Quads, Calves.
Exercise 1: Squats - Smith Machine (Quads)- 20, 20, 12, 12, 12
Exercise 2: Leg Press (Quads)- 12, 10, 8
Exercise 3: Lunges – Step Backs on Smith Machine (Quads)- 12, 10, 8
Exercise 4: Step-ups - 12, 10, 8
Exercise 5: Seated Leg Extensions (Quads)- 12, 10, 8
Exercise 6: Standing Calf Raises (Calves) – 20, 20, 20 Supersetted with Exercise 7 after each set
Exercise 7: Seated Calf Raise (Calves)- 20, 20, 20
Exercise 8: Donkey Calf Raise (Calves) – 20, 20, 20 Supersetted with Exercise 9 after each set
Exercise 9: Rotary Calf Machine (Calves)- 20 standard, 20 outwards, 20 inwards
Friday
Morning: 30 Mins HIIT Cardio and Abs
Evening: Front Delts, Traps, Upper Back
Exercise 1: Shoulder Press Machine (Shoulders)- 20, 20, 12, 10, 8 – Facing forwards
Exercise 2: Standing Front Delt Raises (Shoulders)- 12, 10, 8
Exercise 3: Seated Lat Raises (Shoulders)- 12, 10, 8
Exercise 4: Standing Barbell Shrugs - Behind the back. (Traps)- 12, 10
Exercise 5: Seated Dumbbell Shrugs (Traps)- 12, 10
Exercise 6: Wide-Grip Pulldown / Narrow Grip Pulldown (Upper Back)- 12, 10, 8, 10 and 8 close grip underhand,
Exercise 7: Bent-Over Olympic Barbell Rows (Upper Back)- 12, 10, 8
Exercise 8: Machine Low Row (Upper Back)- 12, 10, 8
Exercise 9: Straight Arm Pull Down (Upper Back)- 12, 10, 8
Saturday- Rest
Sunday
Morning: 45 Mins Steady Pace Cardio on the Stairmaster, and Abs
Evening: Rear Delts, Biceps, Forearms
Exercise 1: Behind-the-Neck Military Press on Smith Machine (Rear Delts)- 2-, 20, 12, 10, 8
Exercise 2: Rear Delt Machine/Reverse of Fly Machine (Rear Delts)- 12, 10, 8
Exercise 3: Underhand Straight Arm Cable Pulldown (Rear Delts)- 15, 12, 10
Exercise 4: Standing EZ-Bar Curl (Biceps)- 15, 12 wide grip, 10 narrow grip
Exercise 5: Single Arm Preacher Curl (Biceps)- 15, 12, 10 with added rotation
Exercise 6: Seated Cable Curl (Biceps)- 15, 12, 10
Perform the next three exercises as a tri-set.
Exercise 7: Overhand EZ-Bar Curl (Forearms)- 15, 15, 15
Exercise 8: Seated Barbell Wrist Curls- 15, 15, 15
Exercise 9: Seated Dumbbell Wrist Extensions (Forearms)- 15, 15, 15
*HIIT cardio:
30 minutes on an upright cycle.
30 second sprints allowing as much recovery time as needed for my HR to drop back down to 75% of my MHR.
**Abs Workout: (3 circuits with no rest between exercises)
Hanging Knee Raises 20 reps
Rope Pull Down 20 reps
Double Crunch 20 reps
Single-Arm Rope Pull Down 20 reps (each side)
ABS
Exercise 1: Hanging Knee Raises. 30 reps.
Exercise 2: Reverse Crunches on Decline Bench. 20 reps
Exercise 3: Side Swiss Ball Twists. 20 twists each side.
Exercise 4. Single Arm High Cable Oblique Crunch. 30 reps each side
Exercise 5: Seated Straight Bar Torso Twists. 50 total twists.
Exercise 6: High Cable Crunch. 30 reps
Exercise 7. Crunch (feet up on bench). 30 reps.
Lopen doek meestal na training, kan namelijk niet ochtend en avond gaan en voor buik switch ik veel tussen circuit en de 7-ex stack
Monday
Morning: 30mins HIIT* + Abs circuit**
Evening: Lower Back, Hamstrings, Calves
Exercise 1: ½ Deadlifts (Lower Back)- 20 reps x 40% 8 rep max, 20 reps x 50% 8 rep max, 12, 10, 8
Exercise 2: T-Bar Row (Lower Back)- 12, 10, 8
Exercise 3: Good Morning’s (Lower Back)- 15, 12, 10
Exercise 4: Lying Hamstring Curl (Hamstrings)- 20 x 50% 8 rep max, 12, 10, 8
Exercise 5: Front Loaded Leg Press (Hamstrings)- 12, 10, 8
Exercise 6: Stiff-Legged Deadlift (Hamstrings)- 12, 10, 8
Exercise 7: Seated Leg Curl / Standing Leg Curl (Hamstrings)- 12, 10, 8
Exercise 8: Standing Calf Raises (Calves) – 20, 20, 20 Supersetted with Exercise 9 after each set
Exercise 9: Seated Calf Raise (Calves)- 20, 20, 20
Exercise 10: Donkey Calf Raise (Calves) – 20, 20, 20 Supersetted with Exercise 11 after each set
Exercise 11: Rotary Calf Machine (Calves)- 20, 20, 20
Tuesday
Morning: Steady Pace Cardio*** and Abs**
Evening: Chest and Triceps
Exercise 1: Incline Chest Press - Smith Machine (Upper Chest)- 20, 12, 10, 8
Exercise 2: Seated Incline Chest Press – Machine Press (Upper Chest)- 12, 10, 8
Exercise 3: Incline Dumbbell Flys – (Upper Chest)- 12, 10, 8
Exercise 4: Lying Decline Overhead Extension (Upper Chest)- 12, 10, 8
Exercise 5: Straight Bar Push Down (Triceps)- 15, 12, 10
Exercise 6: Seated Overhead Tricep Extension (Triceps)- 15, 12, 10
Exercise 7: Cable Tricep Extension (Triceps)- 15, 12, 10
Wednesday
Morning: 30 Mins HIIT Cardio + Abs. No Weights Workout.
Thursday
Morning: 60 mins Steady Pace cardio on Incline Treadmill, and Abs.
Evening: Quads, Calves.
Exercise 1: Squats - Smith Machine (Quads)- 20, 20, 12, 12, 12
Exercise 2: Leg Press (Quads)- 12, 10, 8
Exercise 3: Lunges – Step Backs on Smith Machine (Quads)- 12, 10, 8
Exercise 4: Step-ups - 12, 10, 8
Exercise 5: Seated Leg Extensions (Quads)- 12, 10, 8
Exercise 6: Standing Calf Raises (Calves) – 20, 20, 20 Supersetted with Exercise 7 after each set
Exercise 7: Seated Calf Raise (Calves)- 20, 20, 20
Exercise 8: Donkey Calf Raise (Calves) – 20, 20, 20 Supersetted with Exercise 9 after each set
Exercise 9: Rotary Calf Machine (Calves)- 20 standard, 20 outwards, 20 inwards
Friday
Morning: 30 Mins HIIT Cardio and Abs
Evening: Front Delts, Traps, Upper Back
Exercise 1: Shoulder Press Machine (Shoulders)- 20, 20, 12, 10, 8 – Facing forwards
Exercise 2: Standing Front Delt Raises (Shoulders)- 12, 10, 8
Exercise 3: Seated Lat Raises (Shoulders)- 12, 10, 8
Exercise 4: Standing Barbell Shrugs - Behind the back. (Traps)- 12, 10
Exercise 5: Seated Dumbbell Shrugs (Traps)- 12, 10
Exercise 6: Wide-Grip Pulldown / Narrow Grip Pulldown (Upper Back)- 12, 10, 8, 10 and 8 close grip underhand,
Exercise 7: Bent-Over Olympic Barbell Rows (Upper Back)- 12, 10, 8
Exercise 8: Machine Low Row (Upper Back)- 12, 10, 8
Exercise 9: Straight Arm Pull Down (Upper Back)- 12, 10, 8
Saturday- Rest
Sunday
Morning: 45 Mins Steady Pace Cardio on the Stairmaster, and Abs
Evening: Rear Delts, Biceps, Forearms
Exercise 1: Behind-the-Neck Military Press on Smith Machine (Rear Delts)- 2-, 20, 12, 10, 8
Exercise 2: Rear Delt Machine/Reverse of Fly Machine (Rear Delts)- 12, 10, 8
Exercise 3: Underhand Straight Arm Cable Pulldown (Rear Delts)- 15, 12, 10
Exercise 4: Standing EZ-Bar Curl (Biceps)- 15, 12 wide grip, 10 narrow grip
Exercise 5: Single Arm Preacher Curl (Biceps)- 15, 12, 10 with added rotation
Exercise 6: Seated Cable Curl (Biceps)- 15, 12, 10
Perform the next three exercises as a tri-set.
Exercise 7: Overhand EZ-Bar Curl (Forearms)- 15, 15, 15
Exercise 8: Seated Barbell Wrist Curls- 15, 15, 15
Exercise 9: Seated Dumbbell Wrist Extensions (Forearms)- 15, 15, 15
*HIIT cardio:
30 minutes on an upright cycle.
30 second sprints allowing as much recovery time as needed for my HR to drop back down to 75% of my MHR.
**Abs Workout: (3 circuits with no rest between exercises)
Hanging Knee Raises 20 reps
Rope Pull Down 20 reps
Double Crunch 20 reps
Single-Arm Rope Pull Down 20 reps (each side)
ABS
Exercise 1: Hanging Knee Raises. 30 reps.
Exercise 2: Reverse Crunches on Decline Bench. 20 reps
Exercise 3: Side Swiss Ball Twists. 20 twists each side.
Exercise 4. Single Arm High Cable Oblique Crunch. 30 reps each side
Exercise 5: Seated Straight Bar Torso Twists. 50 total twists.
Exercise 6: High Cable Crunch. 30 reps
Exercise 7. Crunch (feet up on bench). 30 reps.
Lopen doek meestal na training, kan namelijk niet ochtend en avond gaan en voor buik switch ik veel tussen circuit en de 7-ex stack
sir oinksalot
Legacy Member
ik ben dus vorige week begonnen met dat smolov squat programma
net dag 3 van week 2 achter de rug, de eerste week ging vrij vlot, nu begint het toch al wat door te wegen
, ik denk dat ik de 4liter water die ik vandaag al gedronken heb er ook volledig uitgezweet heb
net dag 3 van week 2 achter de rug, de eerste week ging vrij vlot, nu begint het toch al wat door te wegen
, ik denk dat ik de 4liter water die ik vandaag al gedronken heb er ook volledig uitgezweet hebKenzani
Legacy Member
Waarom worden mensen die veel oefeningen en sets doen altijd afgebroken hier? Is toch niets mis mee? Bij ons in de fitness zitten er ook die +8 oefeningen doen voor 1 spiergroep, en ik zie die toch ook groeien
Ik doe tegenwoordig ook veel meer oefeningen dan normaal om calorieën te verbranden.
Ik doe tegenwoordig ook veel meer oefeningen dan normaal om calorieën te verbranden.
Xcessive-
Legacy Member
-KDS- zei:Waarom worden mensen die veel oefeningen en sets doen altijd afgebroken hier? Is toch niets mis mee? Bij ons in de fitness zitten er ook die +8 oefeningen doen voor 1 spiergroep, en ik zie die toch ook groeien
Ik doe tegenwoordig ook veel meer oefeningen dan normaal om calorieën te verbranden.
Omdat het op niets trekt. Bij ons zijn er wedstrijd atleten en die zie ik het zelf niet doen (wetende dat die dan ook nog van alle hulpmiddelen gebruiken).
Re@V0r
Legacy Member
aangezien het pokkewarm was in de gym vandaag (waardoor ik dus bitter weinig zin had), had ik het idee om mijn rugschema wat aan te passen/in te korten
eens begonnen met 5/3/1 deadlifts ipv 5x5... eerst rep of 5 opwarming met 90kg, dan 5x140 (max. da ik gebruik in men 5x5), dan 3x150 en dan nog 1x160
die 160 ging eigenlijk nog 'vrij vlot' de lucht in dus kdacht om nog eens 170 te proberen, maar das rijkelijk gefaald
dan nog 4x10 BOR, rack chins en lat pulldowns (wide grip)
uiteindelijk nog blij dat ik geweest ben
eens begonnen met 5/3/1 deadlifts ipv 5x5... eerst rep of 5 opwarming met 90kg, dan 5x140 (max. da ik gebruik in men 5x5), dan 3x150 en dan nog 1x160
die 160 ging eigenlijk nog 'vrij vlot' de lucht in dus kdacht om nog eens 170 te proberen, maar das rijkelijk gefaald
dan nog 4x10 BOR, rack chins en lat pulldowns (wide grip)
uiteindelijk nog blij dat ik geweest ben
Het archief is een bevroren moment uit een vorige versie van dit forum, met andere regels en andere bazen. Deze posts weerspiegelen op geen enkele manier onze huidige ideeën, waarden of wereldbeelden en zijn op sommige plaatsen gecensureerd wegens ontoelaatbaar. Veel zijn in een andere tijdsgeest gemaakt, al dan niet ironisch - zoals in het ironische subforum Off-Topic - en zouden op dit moment niet meer gepost (mogen) worden. Toch bieden we dit archief nog graag aan als informatiedatabank en naslagwerk. Lees er hier meer over of start een gesprek met anderen.