Workout Routine

Max lichaam mooimaken

by JoeriBosman

Workouts

Dag 1

Chest Press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
8
100 sec
2
65% TM
5
100 sec
3
85% TM
2
100 sec
4
@RPE8
8
100 sec
5
@RPE8
8
100 sec

Chest Press

5 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
8
100 sec
2
70% TM
5
100 sec
3
@RPE8
8
100 sec
4
@RPE8
8
100 sec
5
@RPE8
8
100 sec

leg press

5 sets

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
8
100 sec
2
70% TM
8
100 sec
3
@RPE8
8
100 sec
4
@RPE8
8
100 sec

seated shoulder press

4 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10
100 sec
2
70% TM
5
100 sec
3
@RPE10
10
100 sec
4
@RPE10
10
100 sec

leg curl

4 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
100 sec
2
@RPE10
10
100 sec
3
@RPE10
10
100 sec

lateral raise

3 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
65% TM
8
100 sec
2
@RPE10
8
100 sec
3
@RPE10
8
100 sec

tricep pushdown

3 sets

Dag 2

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10
100 sec
2
70% TM
5
100 sec
3
@RPE8
10
100 sec
4
@RPE8
10
100 sec
5
@RPE8
10
100 sec

lat pulldown

5 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
50% TM
8
100 sec
2
70% TM
5
100 sec
3
@RPE8
8
100 sec
4
@RPE8
8
100 sec

leg extension

4 sets

Chest Supporter Row

Set
Intensity
Weight
Reps
Rest time
1
50% TM
8
100 sec
2
70% TM
5
100 sec
3
@RPE8
8
100 sec
4
@RPE8
8
100 sec

Chest Supporter Row

4 sets

Reverse Cable Fly

Set
Intensity
Weight
Reps
Rest time
1
65% TM
8
100 sec
2
@RPE7
8
100 sec
3
@RPE7
8
100 sec
4
@RPE7
8
100 sec

Reverse Cable Fly

4 sets

Cable curl

Set
Intensity
Weight
Reps
Rest time
1
65% TM
8
100 sec
2
@RPE10
8
100 sec
3
@RPE10
8
100 sec

Cable curl

3 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
65% TM
12
100 sec
2
@RPE10
12
100 sec
3
@RPE10
12
100 sec
4
@RPE10
12
100 sec

calf raise

4 sets