Powerbuilding (Week 1-3) Dag 1 Oefening

RI

Sets

Reps

Bankdrukken

120 sec

4

10

Weighted Dips

120 sec

5

5

Dead Bench press

30 sec

1

8

Dumbbell Flyes vlakke bank

60 sec

3

10

Zottman Curl

60 sec

4

12

Dumbbell Kickback

45 sec

4

12

Plank

45 sec

2

60 sec

Zijwaartse plank

30 sec

2

30 sec

Oefening

RI

Sets

Reps

Squat

120 sec

5

5

Olympic pause squat (3 sec)

120 sec

2

8

Dumbbell step-up

90 sec

3

12

Leg press met pauze

120 sec

3

15

Leg extension

60 sec

4

12

Single leg deadlift

60 sec

3

6 p.b.

Leg curl

60 sec

3

6

Staande cable crunch

60 sec

3

12

Schuine cable crunch

60 sec

3

12

Gewicht

Dag 2 Gewicht

Dag 3 Oefening

RI

Sets

Reps

Smal bankdrukken

120 sec

4

8

Staande military press

120 sec

3

5

Dumbbell zijwaarts heffen

60 sec

3

12

Bent-over lateral raise

60 sec

3

12

Face pulls met touw

45 sec

3

12

Liggend triceps strekken

60 sec

4

12

Triceps push down

60 sec

4

12

Hangende leg raise

60 sec

2

12

Abs roller

60 sec

2

12

Hangend leg raise + twist

60 sec

2

12

Oefening

RI

Sets

Reps

Romanian Deadlift

120 sec

4

10

Deadlift singles

180 sec

4

5,3,3,2

High pull

120 sec

3

5

Shrug

90 sec

4

12

Bent-over barbell row

90 sec

3

5

Chin ups (met gewicht)

120 sec

3

10

Pull down - brede greep

60 sec

3

12

Preacher curl

60 sec

3

12

Russian Twist

60 sec

3

10

Gewicht

Dag 4 Gewicht