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Trainingsschema's
Kies een schema en vink oefeningen af
Beginner
3 dagen/week, full body
Gevorderd
4 dagen/week, split
Maandag
Full body
Squats
3×12
Rust: 60s
Push-ups op knieën
3×10
Rust: 60s
Dumbbell row
3×12
Rust: 60s
Plank
3×30
Rust: 60s
Crunches
3×15
Rust: 45s
Woensdag
Full body
Lunges (per been)
3×10
Rust: 60s
Dumbbell bench press
3×12
Rust: 60s
Bent-over row
3×12
Rust: 60s
Dumbbell shoulder press
3×10
Rust: 60s
Bicycle crunches
3×20
Rust: 45s
Vrijdag
Full body
Romanian deadlift
3×12
Rust: 60s
Push-ups
3×12
Rust: 60s
Pull-ups / lat pulldown
3×8
Rust: 90s
Glute bridge
3×15
Rust: 60s
Side plank (per kant)
3×20
Rust: 45s
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