{"id":25,"date":"2026-01-16T14:59:28","date_gmt":"2026-01-16T14:59:28","guid":{"rendered":"https:\/\/mats.informatica.gsf.nl\/?p=25"},"modified":"2026-04-03T13:59:11","modified_gmt":"2026-04-03T13:59:11","slug":"split-nodig","status":"publish","type":"post","link":"https:\/\/mats.informatica.gsf.nl\/?p=25","title":{"rendered":"Split nodig?"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Beste split voor beginnend krachttrainers! <\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">Push Day <\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Focus:<\/strong> Duwbewegingen<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Barbell Bench Press \u2013 4\u00d76\u201310<\/li>\n\n\n\n<li>Incline Dumbbell Press \u2013 3\u00d78\u201312<\/li>\n\n\n\n<li>Shoulder Press (barbell of dumbbell) \u2013 3\u00d76\u201310<\/li>\n\n\n\n<li>Lateral Raises \u2013 3\u00d712\u201315<\/li>\n\n\n\n<li>Tricep Dips (of machine) \u2013 3\u00d78\u201312<\/li>\n\n\n\n<li>Tricep Pushdowns \u2013 3\u00d710\u201315<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">Pull Day <\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Focus:<\/strong> Trekbewegingen<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Deadlift \u2013 3\u00d74\u20136<\/li>\n\n\n\n<li>Pull-ups \/ Lat Pulldown \u2013 4\u00d76\u201310<\/li>\n\n\n\n<li>Barbell Row \u2013 3\u00d78\u201312<\/li>\n\n\n\n<li>Seated Cable Row \u2013 3\u00d710\u201312<\/li>\n\n\n\n<li>Face Pulls \u2013 3\u00d712\u201315<\/li>\n\n\n\n<li>Bicep Curls (barbell\/dumbbell) \u2013 3\u00d78\u201312<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">Leg Day <\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Focus:<\/strong> Onderlichaam<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Squat \u2013 4\u00d75\u201310<\/li>\n\n\n\n<li>Leg Press \u2013 3\u00d78\u201312<\/li>\n\n\n\n<li>Romanian Deadlift \u2013 3\u00d78\u201312<\/li>\n\n\n\n<li>Leg Curl \u2013 3\u00d710\u201315<\/li>\n\n\n\n<li>Calf Raises \u2013 4\u00d712\u201320<\/li>\n\n\n\n<li>Walking Lunges \u2013 3\u00d710\u201312 per been<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Beste split voor beginnend krachttrainers! Push Day Focus: Duwbewegingen Pull Day Focus: Trekbewegingen Leg Day Focus: Onderlichaam<\/p>\n","protected":false},"author":1,"featured_media":237,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_crdt_document":"","footnotes":""},"categories":[1],"tags":[],"class_list":["post-25","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Split nodig? - Beweegbaas<\/title>\n<meta name=\"robots\" content=\"noindex, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Split nodig? - Beweegbaas\" \/>\n<meta property=\"og:description\" content=\"Beste split voor beginnend krachttrainers! 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