Vraag jouw schema aan!
Wil jij een grotere chest én sterker worden bij het bankdrukken? Vraag (gratis) jouw persoonlijke Bench Booster aan!
Week 1 Training 1 Bench Press
Week 1 Training 1 Dumbbell Press
Week 1 Training 2 Bench Press
Week 1 Training 2 3/3/1 Bench
Week 1 Training 2 Incline Bench Press
Week 1 Training 2 Overhead Press
Week 1 Training 3 Bench Press
Week 1 Training 3 Close Grip Bench Press
Week 1 Training 3 Skull Crushers
Week 2 Training 1 Bench Press
Week 2 Training 1 Dumbbell Press
Week 2 Training 2 Bench Press
Week 2 Training 2 3/3/1 Bench Press
Week 2 Training 2 Incline Bench Press
Week 2 Training 2 Overhead Press
Week 2 Training 3 Bench Press
Week 2 Training 3 Close Grip Bench Press
Week 2 Training 3 Skull Crushers
Week 3 Training 1 Bench Press
Week 3 Training 1 Dumbbell Press
Week 3 Training 2 Bench Press
Week 3 Training 2 3/3/1 Bench Press
Week 3 Training 2 Incline Bench Press
Week 3 Training 2 Overhead Press
Week 3 Training 3 Bench Press
Week 3 Training 3 Close Grip Bench Press
Week 3 Training 3 Skull Crushers
Week 4 Training 1 Bench Press
Week 4 Training 1 Dumbbell Press
Week 4 Training 2 Bench Press
Week 4 Training 2 3/3/1 Bench Press
Week 4 Training 2 Incline Bench Press
Week 4 Training 2 Overhead Press
Week 4 Training 3 Bench Press
Week 4 Training 3 Close Grip Bench Press
Week 4 Training 3 Skull Crushers
Week 5 Training 1 Bench Press
Week 5 Training 1 3/3/1 Bench Press
Week 5 Training 1 Incline Bench Press
Week 5 Training 2 Bench Press
Week 5 Training 2 Close Grip Bench Press
Week 5 Training 2 Skull Crushers
Week 5 Training 3 Bench Press
Week 5 Training 3 Close Grip Bench Press
Week 6 Training 1 Bench Press
Week 6 Training 1 3/3/1 Bench Press
Week 6 Training 1 Incline Bench Press
Week 6 Training 2 Bench Press
Week 6 Training 2 Close Grip Bench Press
Week 6 Training 3 Bench Press
Week 7 Training 1 Bench Max
Week 7 VB 1
Week 7 VB 2
Week 7 VB 3
Week 7 VB 4
Week 7 VB 5
Week 7 VB 6
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Wat is jouw naam?
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Voornaam
Achternaam (incl. tussenvoegsel)
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voorbeeld@voorbeeld.com
Hoeveel trainingservaring heb jij?
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minder dan 1 jaar
tussen de 1 en 3 jaar
meer dan 3 jaar
Wat is jouw huidige 1-rep-max bij het bankdrukken (in kg)?
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40
42.5
45
47.5
50
52.5
55
57.5
60
62.5
65
67.5
69
70
72.5
75
77.5
80
82.5
85
87.5
90
92.5
95
97.5
100
102.5
105
107.5
110
112.5
115
117.5
120
122.5
125
127.5
130
132.5
135
137.5
140
142.5
145
147.5
150
152.5
155
157.5
160
162.5
165
167.5
170
172.5
175
177.5
180
182.5
185
187.5
190
192.5
195
197.5
200
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