5 dagen split schema voor vrouwen
Dag 1
| Oefening | Spiergroep | Sets | Reps | Tempo | Rust |
|---|---|---|---|---|---|
Oefening: Goblet squat pulse - Dumbbell | Spiergroep:Quadriceps, bilspieren, onderrug, hamstrings | Sets:3 | Reps:12-12-12 | Tempo:- | Rust:- |
Oefening: Pistol squat, links - Bench | Spiergroep:Quadriceps, bilspieren, benen | Sets:3 | Reps:12-12-12 | Tempo:- | Rust:- |
Oefening: Pistol squat, rechts - Bench | Spiergroep:Quadriceps, bilspieren, benen | Sets:3 | Reps:12-12-12 | Tempo:- | Rust:- |
Oefening: Squat - Barbell | Spiergroep:Quadriceps, bilspieren, onderrug, benen | Sets:5 | Reps:12-10-8-6-4 | Tempo:- | Rust:- |
Oefening: Seated leg extension | Spiergroep:Quadriceps | Sets:5 | Reps:15-12-10-8-6 | Tempo:- | Rust:- |
Oefening: Split squat, links - Dumbbells | Spiergroep:Quadriceps, bilspieren, onderrug, hamstrings | Sets:3 | Reps:12-12-12 | Tempo:- | Rust:- |
Oefening: Split squat, rechts - Dumbbells | Spiergroep:Quadriceps, bilspieren, benen | Sets:4 | Reps:12-10-8-6 | Tempo:- | Rust:- |
Dag 2
| Oefening | Spiergroep | Sets | Reps | Tempo | Rust |
|---|---|---|---|---|---|
Oefening: Lat pull down brede grip | Spiergroep:Brede rugspier, biceps, rug | Sets:4 | Reps:12-10-8-6 | Tempo:- | Rust:- |
Oefening: Bankdrukken - Barbell | Spiergroep:Borst, triceps, voorkant schouders | Sets:4 | Reps:12-12-12-12 | Tempo:- | Rust:- |
Oefening: Bent-over reverse fly - Dumbbells | Spiergroep:Bovenrug, schouders | Sets:4 | Reps:12-10-8-6 | Tempo:- | Rust:- |
Oefening: Lateral raise standing - Dumbbells | Spiergroep:Schouders | Sets:4 | Reps:15-12-10-8 | Tempo:- | Rust:- |
Oefening: Shoulder press - Dumbbells | Spiergroep:Schouders | Sets:4 | Reps:12-10-8-6 | Tempo:- | Rust:- |
Oefening: Hammer curl two sides - Dumbbells | Spiergroep:Biceps | Sets:4 | Reps:15-12-10-8 | Tempo:- | Rust:- |
Oefening: Triceps extension standing - Dumbbells | Spiergroep:Triceps | Sets:3 | Reps:15-15-12-12 | Tempo:- | Rust:- |
Dag 3
| Oefening | Spiergroep | Sets | Reps | Tempo | Rust |
|---|---|---|---|---|---|
Oefening: Stiff legged deadlift - Barbell | Spiergroep:Onderrug, hamstrings, bilspieren | Sets:4 | Reps:12-10-8-6 | Tempo:- | Rust:- |
Oefening: Hip thrust hoog - Barbell | Spiergroep:Bilspieren, quadriceps, onderrug | Sets:4 | Reps:12-10-8-6 | Tempo:- | Rust:- |
Oefening: Goodmorning - Barbell | Spiergroep:Onderrug, bilspieren, hamstrings, benen | Sets:4 | Reps:15-12-10-8 | Tempo:- | Rust:- |
Oefening: Leg curl zittend | Spiergroep:Hamstrings | Sets:4 | Reps:12-10-8-6 | Tempo:- | Rust:- |
Oefening: Leg abduction machine | Spiergroep:Abductor | Sets:4 | Reps:15-12-10-8 | Tempo:- | Rust:- |
Oefening: Nordic hamstring curl | Spiergroep:Hamstrings, bilspieren | Sets:4 | Reps:12-12-10-8 | Tempo:- | Rust:- |
Dag 4
| Oefening | Spiergroep | Sets | Reps | Tempo | Rust |
|---|---|---|---|---|---|
Oefening: Pull up wide grip | Spiergroep:Brede rugspier | Sets:4 | Reps:12-10-8-6 | Tempo:- | Rust:- |
Oefening: Bent-over row staand - Barbell | Spiergroep:Bovenrug, biceps, achterkant schouders, brede rugspier | Sets:4 | Reps:12-10-8-6 | Tempo:- | Rust:- |
Oefening: Reversed fly liggend - Dumbbells | Spiergroep:Bovenrug | Sets:3 | Reps:12-10-8 | Tempo:- | Rust:- |
Oefening: Crossover - Pulley | Spiergroep:Borst, biceps | Sets:4 | Reps:12-10-8-6 | Tempo:- | Rust:- |
Oefening: Straight arm pullover narrow - Ez bar | Spiergroep:Brede rugspier, borst, achterkant schouders, triceps | Sets:3 | Reps:12-10-10 | Tempo:- | Rust:- |
Oefening: Biceps curl into shoulder press - Dumbbells | Spiergroep:Biceps, schouders | Sets:4 | Reps:12-10-8-6 | Tempo:- | Rust:- |
Oefening: Triceps push down - Pulley | Spiergroep:Triceps | Sets:4 | Reps:15-12-10-8 | Tempo:- | Rust:- |
Oefening: Dippen, smal, Captains chair | Spiergroep:Triceps | Sets:3 | Reps:12-10-8 | Tempo:- | Rust:- |
Dag 5
| Oefening | Spiergroep | Sets | Reps | Tempo | Rust |
|---|---|---|---|---|---|
Oefening: Deadlift sumo stance - Barbell | Spiergroep:Onderrug, bilspieren, quadriceps, benen | Sets:4 | Reps:12-10-8-6 | Tempo:- | Rust:- |
Oefening: Squat - Barbell | Spiergroep:Quadriceps, bilspieren, onderrug, benen | Sets:4 | Reps:12-10-8-6 | Tempo:- | Rust:- |
Oefening: 45 Degree leg press | Spiergroep:Quadriceps, bilspieren, benen | Sets:4 | Reps:12-10-8-6 | Tempo:- | Rust:- |
Oefening: Bulgarian split squat, left | Spiergroep:Quadriceps, bilspieren, benen | Sets:4 | Reps:15-12-10-8 | Tempo:- | Rust:- |
Oefening: Bulgarian split squat, right | Spiergroep:Quadriceps, bilspieren, benen | Sets:4 | Reps:15-12-10-8 | Tempo:- | Rust:- |
Oefening: Calf raise machine seated | Spiergroep:Kuiten | Sets:4 | Reps:15-15-12-12 | Tempo:- | Rust:- |