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evert .pdf


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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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