Schema Tavi Castro. Iemand ervaring hiermee?

mardi 4 août 2015

Heeft iemand ervaring met het schema van Tavi Castro of een soortgelijk schema.

Daarmee doel ik op het 2x per week trainen van de borst & rug, ingedeeld in:
Borst. 1 dag alles presses, 1 dag alleen flyes.
Rug. 1 dag alleen horizontale rows, 1 dag alleen verticale rows.

Het schema ziet er als volgt uit;

Maandag:
Squat wide stance: 3 sets x 8 reps
Squat narrow stance: 3 sets x 8 reps
Stiff legged dead lift: 4 sets x 8 reps
Leg press wide foot placement: 3 sets x 8 reps
Leg press narrow foot placement: 3 sets x 8 reps
Leg curl and leg extension high rep drop sets

Dinsdag:
Flat bench press: 3 x 8 reps
Incline bench press: 3 x 8 reps
Dips 3 x drop set (dumbbell between legs drops just before failure)
Flat dumbbell press: 3 x 8 reps
Incline dumbbell press: 3 x 8 reps
Straight barbell curls: 3 x 12 reps
Heavy hammer curls: 3 x 12 reps
Cable curls: 3 x drop sets

Woensdag
Deadlift: 3 sets x 8 reps
Bent over barbell rows: 3 sets x 8 reps
Bent over v bar rows: 3 sets x 8
Cable rows: 3 sets x dropset
Barbell shrug: 4 sets x 8 reps
Dumbbell shrug: 4 sets x 8 reps

Donderdag
Military press: 3 sets x 8 reps
Barbell up right rows: 3 sets x 8 reps
Side raises: 3 sets x dropset
Rear pec deck: 3 sets x dropset
Skull crushers: 3 sets x 12 reps
Cable tricep extension (infront of body): 3 sets x 12 reps
Over head cable tricep extension: 3 sets x 12 reps
Kneeling cable crunches: 3 sets x 12 reps
Standing cable crunches: 3 sets x 12 reps
Weight leg raises: 3 sets x 12 reps

Vrijdag
Incline dumbbell flys: 3 sets x 12 reps
Flat dumbbell flys: 3 sets x 12 reps
Incline cable flys: 3 sets x 12 reps
Pec deck: 3 sets x 12 reps
Calf raises (straight leg): 4 sets x drop set
Donkey calf raises (bent leg for soleus): 4 sets x drop set
1:2 bike intervals for 20 minutes

Zaterdag
Wide grip pull ups: 3 sets x 12 reps
Wide grip pull downs: 3 sets x 12 reps
Close grip pull downs: 3 sets x 12 reps
Machine pull downs: 3 x dropset
Crunches: 3 sets x 30 reps
Ab rows: 3 sets x 30 reps
Leg raises: 3 sets x 30 reps


Schema Tavi Castro. Iemand ervaring hiermee?

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