ALTERNATIEVE OEFENINGEN
Instructies…
Bovenlichaam
- Borst
- Bovenrug
- Voorkant & Zijkant Schouders
- Achterkant Schouders
- Biceps
- Triceps
Onderlichaam
- Quadriceps (voorkant bovenbenen)
- Hamstrings & gluteus (billen)
- Kuiten
- Buikspieren
Borst
Barbell
Dumbbell
Machine
Smith Machine
Fly
Lichaamsgewicht
Quadriceps (voorkant bovenbenen)
Barbell
Safety Bar
Split Squat / Lunge
Front Foot Elevated Split Squat
Rear Foot Elevated Split Squat
Rear Foot Elevated Deficit Split Squat
Front Foot Elevated Cable Split Squat
Hand Supported Safety Bar Rear Foot Elevated Split Squat
Front Foot Elevated Reverse Lunge
Barbell Reverse Lunge
Dumbbell Reverse Lunge
Machines
Leg Press
Single Leg Leg Press
Hack Squat
Pendulum Squat
Sissy Squat Machine
Leg Extension
Single Leg Knee Extension
Overig
Spanish Squat
Bovenrug
Barbell
Barbell Row
Dumbbell
Dumbbell Row
Chest Supported Row
Single Arm Chest Supported Row
Machine
Machine Low Row
Smith Machine
Smith Machine Barbell Row
Pulldown
Lat Pull Down
Neutral Pull Down
Single Arm Lat Pull Down
Iliac Pull Down
Lichaamsgewicht
Pull Up
Chin Up
Neutral Pull Up
Negative Pull Up
Banded Pull Up
Hamstrings & Glutes
Barbell
Romanian Deadlift
Good Morning
Barbell Hip Thrust
Safety Bar
Safety Bar Good Morning
Dumbbell
Dumbbell Romanian Deadlift
Single Leg Hip Thrust
Kabels
Glute Kickback
Cable Romanian Deadlift
Machines
Machine Hip Thrust
Seated Leg Curl
Lying Leg Curl
Single Leg Prone Hamstring Curl
Standing Hamstring Curl
Voorkant & Zijkant Schouders
Barbell
Barbell Curl
Dumbbell
Dumbbell Curl
Hammer Curl
Incline Dumbbell Curl
Spider Curl
Single Arm Dumbbell Preacher Curl
Kabel
Single Arm Cable Curl
Dual Cable Curl
High Cable Curl
Achterkant Schouders
Dumbbell
Dumbbell Reverse Fly
Chest Supported Dumbbell Reverse Fly
Single Arm Cable Reverse Fly
Cable Reverse Fly
Half Kneeling Face Pull
Kuiten
Barbell
Barbell Seated Calf Raise
Barbell Calf Raise
Dumbbell
Single Leg Deficit Calf Raise
Single Leg Dumbbell Seated Calf Raise
Machines
Seated Calf Raise Machine
Standing Calf Raise Machine
Smith Machine
Smith Machine Seated Calf Raise
Smith Machine Standing Calf Raise
Biceps
Barbell
Military Press
Dumbbell
Dumbbell Upright Row
Dumbbell Side Raise
Seated Dumbbell Side Raise
Side Lying Side Raise
Kabel
Cable Upright Row
Cable Side Raise
Half Kneeling Face Pull
Achterkant Schouders
Dumbbell
Dumbbell Reverse Fly
Chest Supported Dumbbell Reverse Fly
Single Arm Cable Reverse Fly
Cable Reverse Fly
Half Kneeling Face Pull
Buikspieren
Lichaamsgewicht
V-Up
Hanging Straight Leg Raise
Hanging Knee Raise
Kabel
Rope Cable Crunch
Pallof Press
Half Kneeling Pallof Press
Overig
Ab Wheel
