Progress made easy CategorieënCategorieën Categorie selecteren 2022 Q1 (7) 2022 Q2 (8) 2022 Q3 (6) Biceps (9) Borst (21) Free (5) Glutes/billen (19) Hamstring (13) Kuiten (4) Overig (4) Physique project (20) Physique project Course (8) Physique project group calls (21) Physique transformations (7) Q&A (3) Quadriceps (12) Rug (37) Schouders (22) Seminars en Webinars (3) Spiergroepen (138) Train methodieken/knowledge (9) Triceps (16) Voeding (12) Recent toegevoegd Meer Spreadsheets samenvoegen Repranges Principes voor een succesvol dieet Hoe je motivatie thuis kan laten liggen maar toch de juiste keuze kan maken! Vetten Koolhydraat basics Borst Meer Chest press machine Dumbell pullovers Cable fly Flat barbell bench press High incline Dumbell press Pronated grip cable fly Schouder Meer cable side raise cuffed Dumbell shoulder press Smith machine shoulder press Seated barbell shoulder press Butterfly raise Side raise machine Rug Meer Chest supported dumbell row Conventional deadlift Seated cable row wide grip/U-bar Seated row unilateral D-handle Assisted machine pull/chin-up Pulldown machine supinated grip Glutes/billen Meer Hip thrust machine Reverse lunge Banded romanian deadlift Squats Landmine hipthrust "kas" glute bridge Quads Meer Leg extension Reverse hack squat Smith machine squat Squats Walking lunges Conventional deadlift Hamstrings Meer Conventional deadlift Hex bar deadlift Stiff legged deadlift Banded romanian deadlift Standing hamstring curl Nordic hamstring curl Triceps Meer Reverse grip EZ-bar pushdown Skull over's D-handle cable pushdown Overhead dumbell tricep extension Tricep bar pushdown (cable) Rope cable pushdown Biceps Meer Dumbell hammer curl Facing away bicep curl Preacher curl Supinating dumbell curl Bicep cable hammer curl Bicep curl cable D-handle Kuiten Meer Standing calf raise Seated calf raise Calf raise unilateral dumbell Toe-press (legpress) Overig Meer Cable hip abduction Cable Shrug Adductor machine Dumbell shrug Train methodieken/ Knowledge Meer Hoeveel setjes per spiergroep? Drop sets Hoeveel rust moet ik nemen tussen setjes? Effective reps Hoeveel rustdagen per week heb jij nodig? Rest-pause sets/RP-sets
