Beste split voor beginnend krachttrainers!
Push Day
Focus: Duwbewegingen
- Barbell Bench Press – 4×6–10
- Incline Dumbbell Press – 3×8–12
- Shoulder Press (barbell of dumbbell) – 3×6–10
- Lateral Raises – 3×12–15
- Tricep Dips (of machine) – 3×8–12
- Tricep Pushdowns – 3×10–15
Pull Day
Focus: Trekbewegingen
- Deadlift – 3×4–6
- Pull-ups / Lat Pulldown – 4×6–10
- Barbell Row – 3×8–12
- Seated Cable Row – 3×10–12
- Face Pulls – 3×12–15
- Bicep Curls (barbell/dumbbell) – 3×8–12
Leg Day
Focus: Onderlichaam
- Squat – 4×5–10
- Leg Press – 3×8–12
- Romanian Deadlift – 3×8–12
- Leg Curl – 3×10–15
- Calf Raises – 4×12–20
- Walking Lunges – 3×10–12 per been
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