MAAND 1
PLAN BUIK WEG - TOBIAS MAERIEN
DAG 1
Training 1
Oefening
Reps
Temp
Rust
Sets Set 1
A
LEGS Dumbell Squat - (dumbells langs je zij houden)
Set 2
5
4010
120
Set 3 Set 4 Set 5 Set 6 Set 1
B
PUSH Barbell Bench press - flat - normal width - pronated grip
Set 2
5
4010
120
Set 3 Set 4 Set 5 Set 6 Set 1 Set 2
C
PULL Seated Row - neutral grip - 7reps!
7
40x2
90
Set 3 Set 4 Set 5 Set 6
Gew
Reps
Training 2 Gew
Reps
Training 3 Gew
Reps
Training 4 Gew
Reps
MAAND 1
PLAN BUIK WEG - TOBIAS MAERIEN
DAG 2 Oefening
Training 1 Reps
Temp
Rust
Sets Set 1
A
LEGS Dumbell Split-Squat - front foot elevated - dumbells langs je houden - 7 reps/kant
Set 2
7/kant
5110
120
Set 3 Set 4 Set 5 Set 6 Set 1
B
PUSH Barbell / Dumbell overhead press - neutral grip - (dumbells of speciality barbell)
Set 2
5
3010
120
Set 3 Set 4 Set 5 Set 6 Set 1
C
PULL Chin up - neutral grip - rek om het makkelijker te maken extra gewicht om het zwaarder te maken
Set 2
5
2010
120
Set 3 Set 4 Set 5 Set 6
Gew
Reps
Training 2 Gew
Reps
Training 3 Gew
Reps
Training 4 Gew
Reps
MAAND 1
PLAN BUIK WEG - TOBIAS MAERIEN
DAG 3 Oefening
Training 1 Reps
Temp
Rust
Sets Set 1
A
LEGS Sumo Squat - wide feet - toes out - 7reps
Set 2
7
4110
120
Set 3 Set 4 Set 5 Set 6 Set 1
B
PUSH Dip - rek om het makkelijker te maken extra gewicht om het zwaarder te maken
Set 2
5
2010
120
Set 3 Set 4 Set 5 Set 6 Set 1
C
PULL Seated pull down - pronated grip - 7reps!
Set 2
7
40x2
90
Set 3 Set 4 Set 5 Set 6
Gew
Reps
Training 2 Gew
Reps
Training 3 Gew
Reps
Training 4 Gew
Reps
MAAND 2
PLAN BUIK WEG - TOBIAS MAERIEN
DAG 1
Training 1
Oefening
Reps
Temp
Rust
Sets Set 1 Set 2
A
LEGS
5
4010
120
Barbell back Squat - heels elevated
Set 3 Set 4 Set 5 Set 6 Set 1
B
PUSH Barbell Decline (hoofd naar beneden) press - pronated
Set 2
5
4010
120
Set 3 Set 4 Set 5 Set 6 Set 1 Set 2
C
PULL Seated row - supinated grip - 7reps
7
40x2
90
Set 3 Set 4 Set 5 Set 6
Gew
Reps
Training 2 Gew
Reps
Training 3 Gew
Reps
Training 4 Gew
Reps
MAAND 2
PLAN BUIK WEG - TOBIAS MAERIEN
DAG 2 Oefening
Training 1 Reps
Temp
Rust
Sets Set 1 Set 2
A
LEGS
7/kant
5011
120
Dumbell Lunge - static - 7 reps per kant
Set 3 Set 4 Set 5 Set 6 Set 1
B
PUSH Barbell incline (hoofd naar boven) press - neutral grip (speciality bar) - normal width
Set 2
5
3010
120
Set 3 Set 4 Set 5 Set 6 Set 1
C
PULL Pull up - pronated grip - normal width - rek om het makkelijker te maken - extra gewicht om het zwaarder te maken
Set 2
5
2010
120
Set 3 Set 4 Set 5 Set 6
Gew
Reps
Training 2 Gew
Reps
Training 3 Gew
Reps
Training 4 Gew
Reps
MAAND 2
PLAN BUIK WEG - TOBIAS MAERIEN
DAG 3 Oefening
Training 1 Reps
Temp
Rust
Sets Set 1 Set 2
A
LEGS
7
4110
120
Hex-bar squat - 7 reps
Set 3 Set 4 Set 5 Set 6 Set 1
B
PUSH Dumbell seated arnold press - 180° draaien in beweging
Set 2
5
40x0
120
Set 3 Set 4 Set 5 Set 6 Set 1 Set 2
C
PULL Seated pull down - neutral grip - 7 reps
7
40x2
90
Set 3 Set 4 Set 5 Set 6
Gew
Reps
Training 2 Gew
Reps
Training 3 Gew
Reps
Training 4 Gew
Reps
MAAND 3
PLAN BUIK WEG - TOBIAS MAERIEN
DAG 1
Training 1
Oefening
Reps
Temp
Rust
Sets Set 1 Set 2
A
LEGS
5
4010
120
Barbell squat - Flat footed
Set 3 Set 4 Set 5 Set 6 Set 1
B
PUSH Barbell bench press - neutral grip - wide ( speciality bar )
Set 2
5
4010
120
Set 3 Set 4 Set 5 Set 6 Set 1 Set 2
C
PULL Seated row - Pronated grip - 7reps
7
40x2
90
Set 3 Set 4 Set 5 Set 6
Gew
Reps
Training 2 Gew
Reps
Training 3 Gew
Reps
Training 4 Gew
Reps
MAAND 3
PLAN BUIK WEG - TOBIAS MAERIEN
DAG 2 Oefening
Training 1 Reps
Temp
Rust
Sets Set 1
A
LEGS Dumbell bulgarian split squat - 7reps per kant
Set 2
7/kant
5011
120
Set 3 Set 4 Set 5 Set 6 Set 1
B
PUSH Dumbell seated overhead press - pronated grip - normal width
Set 2
5
3010
120
Set 3 Set 4 Set 5 Set 6 Set 1
C
PULL Pull up - Pronated grip - wide width - rek voor te vermakkelijken - extra gewicht voor het zwaarder te maken
Set 2
5
2010
120
Set 3 Set 4 Set 5 Set 6
Gew
Reps
Training 2 Gew
Reps
Training 3 Gew
Reps
Training 4 Gew
Reps
MAAND 3
PLAN BUIK WEG - TOBIAS MAERIEN
DAG 3 Oefening
Training 1 Reps
Temp
Rust
Sets Set 1
A
LEGS Barbell Romanian deadlift - 5-7 reps
Set 2
5-7
4110
120
Set 3 Set 4 Set 5 Set 6 Set 1
B
PUSH Dip - rek om het makkelijker te maken - extra gewicht om het zwaarder te maken
Set 2
5
40x0
120
Set 3 Set 4 Set 5 Set 6 Set 1
C
PULL Seated Pull down - supinated grip - 7reps
Set 2
7
40x2
90
Set 3 Set 4 Set 5 Set 6
Gew
Reps
Training 2 Gew
Reps
Training 3 Gew
Reps
Training 4 Gew
Reps