Hieronder vind je een fitness schema gebaseerd op het doel Afslanken. De links naar de fitness oefeningen staan in het fitness schema weergegeven.
Weken 1 t/m 6
(4x per week: dus training 1 en 2 doe je 2x per week)
Week 1 & 2 | Week 3 & 4 | Week 5 & 6 | |
| Training 1 | |||
| Warming up | 6 min. crosstrainen | 6 min. hardlopen | 6 min. fietsen |
| Barbell bench press | 15, 15, 15 | 15, 10, 15 | 15, 10, 10, 10 |
| Incline dumbbell bench press | 15, 15, 15 | 15, 10, 15 | 15, 10, 10, 10 |
| Barbell shoulder press | 15, 15, 15 | 15, 10, 15 | 15, 10, 10, 10 |
| Barbell triceps extension | 12, 12, 12 | 10, 10, 10 | 12, 15, 12, 10 |
| Lying cable fly/ Dumbbell lateral raise/ Smal opdrukken (tri-set) | 12, 12 12, 12 Maximaal, maximaal | 10, 10 10, 10 Maximaal, maximaal | 12, 12 12, 12 Maximaal, maximaal |
| Crunch | 15, 15, maximaal | ||
| Jack knife sit-up | 15, 15, maximaal | ||
| Dumbbell push crunch | 12, 12, maximaal | ||
| Reversed crunch | 15, 15, maximaal | 15, 15, maximaal | |
| 45 side bend (links en rechts) | 15, 15, maximaal | 15, 15, maximaal | |
| Crunch side bend (links en rechts) | 15, 15, maximaal | ||
| Bicycles | 15, 15, maximaal | ||
| Cooling down | 20 min. hardlopen | 25 min. roeien | 30 min. hardlopen |
| Training 2 | |||
| Warming up | 6 min. fietsen | 6 min. steppen | 6 min. roeien |
| Cable Front pulldown | 15, 15, 15 | 15, 10, 15 | 15, 10, 10, 10 |
| Dumbbell bent-over row | 15, 15, 15 | 15, 10, 15 | 15, 10, 10, 10 |
| Barbell curl | 15, 15, 15 | 15, 10, 15 | 15, 10, 10, 10 |
| Barbell pull over/ Hamer curl (duo-set) | 12, 12 12, 12 | 10, 10 10, 10 | 12, 12 18, 18 |
| Dumbbell squat | 15, 15, 15 | 15, 10, 15 | 15, 10, 10, 10 |
| Dumbbell deadlift | 12, 12 | 15, 10, 15 | 15, 10, 10, 10 |
| Dumbbell lunge | 15, 15, 15 | 15, 10, 15 | 15, 10, 10, 10 |
| Dummbell standing calf raise | 15, 15, 15 | 15, 12, 10, 15 | 18, 12, 12, 12 |
| Cooling down | 20 min. steppen | 25 min. crosstrainen | 30 min. steppen |
Week 7 & 8 | Week 9 & 10 | Week 11 & 12 | |
| Training 1 | |||
| Warming up | 6 min. crosstrainen | 6 min. hardlopen | 6 min. fietsen |
| Cable chest press | 12, 12, 12, 12 | 12, 12, 12, A | 15, 10, 8, 8, A |
| Incline Barbell bench press/ Dumbbell shoulder press (duo-set) | 15, 12, 10 15, 12, 10 | 10, 15, 20 10, 15, 20 | 12, 12, 8 12, 12, 8 |
| Cable lying fly/ Barbell upright row (duo-set) | 15, 12, 10 15, 12, 10 | 10, 15, 20, A 10, 15, 20 | 12, 12, 8, A 12, 12, 8 |
| Dumbbell lateral raise/ Dumbbell triceps extension (duo-set) | 15, 12, 10 15, 12, 10 | 10, 15, 20 10, 15, 20, A | 12, 12, 8 12, 12, 8, A |
| Cable triceps pressdown/ Dumbbell kickback (duo-set) | 12, 12, 12 10, 15, 20+ | 10, 10, 10 8, 10, 20+ | 12, 12, 8 10, 10, 10 |
| Hanging leg hip raise | 15, 15, maximaal | 18, 18, maximaal | |
| Crunch up | 15, 15, maximaal | ||
| Dumbbell push crunch | 10, 10, maximaal | ||
| Cable kneeling crunch | 12, 12, 12 | 10, 10, 10 | |
| 45 side bend (links en rechts) | 18, 18 | 12, 12 | |
| Crunch side bend (links en rechts) | 18, 18 | 2x maximaal | |
| Bicycles | 2x maximaal | 3x maximaal | |
| Cooling down | 30 min. hardlopen | 35 min. steppen | 40 min. hardlopen |
| Training 2 | |||
| Warming up | 6 min. fietsen | 6 min. steppen | 6 min. roeien |
| Barbell bent-over row | 12, 12, 12, 12 | 12, 12, 12,A | 15, 10, 8, A |
| Cable seated row close grip/ Cable biceps curl (duo-set) | 15, 12, 10 15, 12, 10 | 10, 15, 20 10, 15, 20 | 12, 12, 8 12, 12, 8 |
| Rear chin-up/ Dumbbell incline curl (duo-set) | 10, 10, maximaal 15, 12, 10 | 10, 15, 20 10, 15, 20, A | 12, 12, 8 12, 12, 8, A |
| Barbell curl | 1x 21* | 2x 21* | 2x 21* |
| Barbell deadlift | 12, 12, 12, 12 | 12, 12, 8 ,6 | 15, 15, 12, 10 |
| Barbell squat | 12, 12, 12, 12 | 12, 12, 8 ,6 | 15, 15, 12, 10 |
| Dumbbell single leg split squat/ Machine leg extension (duo-set) | 12, 10, 8 15, 12, 10 | 15, 12, 10 12, 10, 8 | 12, 12, 8 12, 12, 8 |
| Cable standing calf raise | 15, 10, 8, 20+ | 15, 12, 12, 8, 20+ | 15, 8, 15, 8, 12, 20+ |
| Cooling down | 30 min. steppen | 35 min. crosstrainen | 40 min. steppen |
Weken 7 t/m 12
(4x per week: dus training 1 en 2 doe je 2x per week)
- Kies voor elke oefening en serie herhalingen een zwaar gewicht waarbij je uitvoering correct blijft.
- Rust tussen de sets ongeveer 1 minuut en tussen de normale oefeningen 2 minuten.
- 21: 1x 7: van begin tot halverwege uitgangspositie. 1x 7: van halverwege tot uitgangspositie. 1x 7 van begin tot uitgangspositie. Voer uit zonder rust tussen de (3x 7) 21 herhalingen.
- A = aflopende set zonder rust uitgevoerd tot uiterste, zorg dat je steeds met correcte techniek 5 herhalingen kunt maken, verminder het gewicht viermaal met 10 á 20%.
- Is het schema te zwaar? Dan mag je gerust een set weglaten bij de oefeningen
