5 dagen split schema

Dit is een 5 dagen split schema voor de gevorderde sporter

DAG 01 - UPPER BODY

Oefening Sets Reps Tempo Rust
Chest supported row, smalle neutrale grip 4 8 3-1-1-1 120
Upperback pulldown, wijde overhandse grip
4 8 3-1-1-1 120
Flat bench dumbbell press 4 8 3-1-1-1 120
Incline dumbbel fly 4 8 3-1-1-1 120
Machine shoulder press 4 8 3-1-1-1 120
Overhead rope triceps extension 4 8 3-1-1-1 120
Ez bar preacher curl 4 8 3-1-1-1 120

DAG 02 - LOWER BODY

Oefening Sets Reps Tempo Rust
Romanian deadlift 4 8 3-1-1-1 120
Seated leg curl 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
Squat 4 8 3-1-1-1 120
Standing calf extension 4 8 3-1-1-1 120

DAG 03 - UPPER BODY

Oefening Sets Reps Tempo Rust
Machine chest press 4 8 3-1-1-1 120
Machine incline chest press 4 8 3-1-1-1 120
Lat pulldown, smalle onderhandse grip 4 8 3-1-1-1 120
Chest supported row, wijde overhandse grip 4 8 3-1-1-1 120
Seated dumbbel sideraise 4 8 3-1-1-1 120
Rope triceps extension 4 8 3-1-1-1 120
Dumbbell preacher curl 4 8 3-1-1-1 120

DAG 04 - LOWER BODY

Oefening Sets Reps Tempo Rust
Squat 4 8 3-1-1-1 120
Seated leg extension 4 8 3-1-1-1 120
Hip extension 4 8 3-1-1-1 120
Seated leg curl 4 8 3-1-1-1 120
Glute bridge 4 8 3-1-1-1 120
Seated calf extension 4 8 3-1-1-1 120

DAG 05 - ARMEN

Oefening Sets Reps Tempo Rust
Machine triceps dip 4 8 3-1-1-1 120
Machine triceps extension 4 8 3-1-1-1 120
Overhead triceps extension 4 8 3-1-1-1 120
Machine biceps curl 4 8 3-1-1-1 120
Seated incline dumbbell biceps curl 4 8 3-1-1-1 120
Machine shoulder press 4 8 3-1-1-1 120
Facepulls 4 8 3-1-1-1 120