4 dagen split schema

4 dagen split schema voor gevorderde sporters gericht op kracht

DAG 01 - PUSH

Oefening Sets Reps Tempo Rust
Squat 4 8 3-1-1-1 120
Split squat 4 8 3-1-1-1 120
Leg extension 4 8 3-1-1-1 120
Machine chest press 4 8 3-1-1-1 120
Machine should press 4 8 3-1-1-1 120
Machine triceps dip 4 8 3-1-1-1 120
Overhead triceps extension 4 8 3-1-1-1 120

DAG 02 - PULL

Oefening Sets Reps Tempo Rust
Lat pulldown, smalle onderhandse grip 4 8 3-1-1-1 120
Upper back pulldown, wijde overhandse grip 4 8 3-1-1-1 120
Barbell row, wijde overhandse grip 4 8 3-1-1-1 120
Romanian deadlift 4 8 3-1-1-1 120
Seated leg curl 4 8 3-1-1-1 120
Lying leg curl 4 8 3-1-1-1 120

DAG 03 - PUSH

Oefening Sets Reps Tempo Rust
Barbell bench press 4 8 3-1-1-1 120
Incline dumbbel press 4 8 3-1-1-1 120
Overhead barbell press 4 8 3-1-1-1 120
Leg press 4 8 3-1-1-1 120
Seated leg extension 4 8 3-1-1-1 120
Standing calf extension 4 8 3-1-1-1 120
Seated calf extension 4 8 3-1-1-1 120

DAG 04 - PULL

Oefening Sets Reps Tempo Rust
Romanian deadlift 4 8 3-1-1-1 120
Seated leg curl 4 8 3-1-1-1 120
Machine chest supported row 4 8 3-1-1-1 120
Cable rope flat pullover 4 8 3-1-1-1 120
Face pulls 4 8 3-1-1-1 120
EZ bar preacher curl 4 8 3-1-1-1 120