Progress made easy CategorieënCategorieën Categorie selecteren 2022 Q1 (7) 2022 Q2 (8) 2022 Q3 (1) Biceps (9) Borst (21) Free (2) Glutes/billen (21) Hamstring (13) Kuiten (4) Overig (4) Physique project (15) Physique project Course (8) Physique project group calls (16) Q&A (3) Quadriceps (12) Rug (37) Schouders (22) Seminars en Webinars (2) Spiergroepen (138) Train methodieken/knowledge (8) Triceps (16) Voeding (7) Recent toegevoegd Meer Week 1 Webinar: De basis voor progressie Week 8 Week 7 Post comp/diet fase en hoe jij jouw dieet op zou moeten pakken! Week 6 Borst Meer Pec deck / fly-machine Dip-machine Converging costal chest press Pronated grip cable fly High incline smith machine press Flat bench smith machine press Schouder Meer Y-raise cable D-handle Military press Butterfly raise Dumbell shoulder press Y-raise facing in Y-raise incline bench Dumbell Rug Meer Bent over dumbell row Lat pulldown supinated Neutral grip lat pulldown D-handle unilateral supinating pulldown Seated cable row supinated Seated cable high row Glutes/billen Meer Glute bridge (floor) B-stance hipthrust 45˚ hip extension glute focus Reverse V-squat Reverse lunge Banded romanian deadlift Quads Meer Walking lunges Hack squat Leg extension Squats Reverse V-squat V-squat Hamstrings Meer Hamstring curl unilateral cable cuffed Laying hamstring curl Seated hamstring curl Standing hamstring curl Romanian deadlift Laying hamstring curl dumbell Triceps Meer Reverse grip EZ-bar pushdown D-handle cable pushdown Rope cable pushdown French press Overhead dumbell tricep extension Overhead tricep cable extension Biceps Meer Bicep curl cable D-handle Dumbell hammer curl Facing away cable hammer curl Bicep cable hammer curl Supinated dumbell curl EZ-bar cable curl Kuiten Meer Toe-press (legpress) Seated calf raise Calf raise unilateral dumbell Standing calf raise Overig Meer Adductor machine Dumbell shrug Cable Shrug Cable hip abduction Train methodieken/ Knowledge Meer Hoeveel setjes per spiergroep? Rest-pause sets/RP-sets Hoeveel rust moet ik nemen tussen setjes? Hoeveel rustdagen per week heb jij nodig? Drop sets Effective reps
