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Evert Botterweg
Start op: __/__/____
Duur: ___ weken
KRACHTTRAINING INSTRUCTIE
Coach: __________
Verhoog het gewicht als je de voorgeschreven herhalingen overschrijdt
(dus staat er 12x10kg en haal je 15x10kg. Verzwaar dan naar 12x12.5kg)
Oefeningen
Datum
/
/
1. Chin up
/
/
(Biceps, Brede rugspier)
Oefeningen
Datum
/
/
7. Concentration curl, left - DB
12 x
Set 1
12 x
Set 2
10 x
Set 2
10 x
kg
Set 3
8x
Set 3
8x
kg
Set 4
Set 5
Set 5
Notitie
Notitie
2. Butterfly - DBs
(Borst)
kg
8. Concentration curl seated, right - DB
Set 1
12 x 10 kg
Set 1
12 x
kg
Set 2
10 x 10 kg
Set 2
10 x
kg
Set 3
8 x 10 kg
Set 3
8x
kg
Set 4
Set 4
Set 5
Set 5
Notitie
Notitie
3. Bench Press - Barbell
(Borst)
9. Triceps Dip - bankje
12 x 20 kg
Set 1
12 x
Set 2
10 x 20 kg
Set 2
10 x
Set 3
8 x 20 kg
Set 3
8x
Set 4
Set 5
Set 5
Notitie
Notitie
4. Cross-trainer - zware inspanning
Duur
(Cardiovasculair Systeem)
00:06:00
Afstand
Snelheid
Kcal
93
Notitie
5. Deadlift - Barbell
(Onderrug)
Set 1
12 x
kg
Set 2
10 x
kg
Set 3
8x
kg
Set 4
Set 5
Notitie
6. Shoulder press - Barbell
(Schouders)
Set 1
12 x
kg
Set 2
10 x
kg
Set 3
8x
kg
Set 4
Set 5
Notitie
Page 1/1
(Biceps)
(Triceps)
Set 1
Set 4
/
(Biceps)
Set 1
Set 4
/
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