Oefeningen

247 oefeningen voor de sportschool en thuis, met uitleg en de spieren die je traint. Dezelfde bibliotheek als in de Stren-app.

Borst 28

Bench Press (Band)Weerstandsband
Bench Press (Barbell)Barbell
Bench Press (Dumbbell)Dumbbell
Bench Press (Smith Machine)Smith machine
Bent-Arm Pullover (Dumbbell)Dumbbell
Cable CrossoverKabel
Chest DipOverig
Chest Fly (Dumbbell)Dumbbell
Chest Press (Cable)Kabel
Chest Press (Machine)Machine
Decline Bench Press (Barbell)Barbell
Decline Bench Press (Dumbbell)Dumbbell
Decline Chest Press (Machine)Machine
Flat Bench Fly (Cable)Kabel
Incline Bench Press (Barbell)Barbell
Incline Bench Press (Dumbbell)Dumbbell
Incline Bench Press (Smith Machine)Smith machine
Incline Chest Press (Cable)Kabel
Incline Chest Press (Machine)Machine
Incline Fly (Cable)Kabel
Incline Fly (Dumbbell)Dumbbell
Incline Push-UpLichaamsgewicht
Low Crossover (Cable)Kabel
Pec Deck (Machine)Machine
Plyo Push-UpLichaamsgewicht
Push-UpLichaamsgewicht
Push-Up WideLichaamsgewicht
Push-Up With Feet ElevatedLichaamsgewicht

Rug 30

Alternating Renegade Row (Kettlebell)Kettlebell
Assisted Pull-Up (Band)Weerstandsband
Back ExtensionOverig
Bent Over Row (Barbell)Barbell
Bent Over Two Row (Dumbbell)Dumbbell
Chest Supported T-Bar Row (Machine)Machine
Chin-UpLichaamsgewicht
Close-Grip Front Lat Pulldown (Cable)Kabel
Deadlift (Barbell)Barbell
Deficit Deadlift (Barbell)Barbell
High Row (Machine)Machine
Incline Row (Dumbbell)Dumbbell
Inverted RowOverig
Iso Row (Machine)Machine
Lat Pulldown (Cable)Kabel
Muscle UpOverig
One Arm Lat Pulldown (Cable)Kabel
One-Arm Row (Dumbbell)Dumbbell
One-Arm Row (Kettlebell)Kettlebell
Pull-UpLichaamsgewicht
Rack Pulls (Barbell)Barbell
Reverse Grip Bent-Over Row (Barbell)Barbell
Seated One-Arm Pulley Row (Cable)Kabel
Seated Row (Cable)Kabel
Straight-Arm Pulldown (Cable)Kabel
Suspended RowOverig
T-Bar RowBarbell
Underhand Pulldown (Cable)Kabel
V-Bar Pulldown (Cable)Kabel
Weighted Pull UpsOverig

Schouders 33

Arnold Press (Dumbbell)Dumbbell
Battling RopesOverig
Clean And Press (Barbell)Barbell
External Rotation (Cable)Kabel
External Rotation (Dumbbell)Dumbbell
Face Pull (Cable)Kabel
Front Plate RaiseOverig
Front Raise (Cable)Kabel
Front Raise (Dumbbell)Dumbbell
Handstand Push-UpLichaamsgewicht
Lateral Raise (Band)Weerstandsband
Lateral Raise (Cable)Kabel
Lateral Raise (Dumbbell)Dumbbell
One-Arm Snatch (Kettlebell)Kettlebell
Overhead Press (Barbell)Barbell
Overhead Shoulder Press (Smith Machine)Smith machine
Pull Apart (Band)Weerstandsband
Rear Delt Fly (Cable)Kabel
Reverse Fly (Dumbbell)Dumbbell
Reverse Fly (Machine)Machine
Seated Military Press (Barbell)Barbell
Seated Shoulder Press (Dumbbell)Dumbbell
Shoulder Press (Band)Weerstandsband
Shoulder Press (Machine)Machine
Shrug (Barbell)Barbell
Shrug (Dumbbell)Dumbbell
Shrug (Machine)Machine
Standing Press (Dumbbell)Dumbbell
Standing Upright Row (Dumbbell)Dumbbell
Turkish Get-Up (Squat Style) (Kettlebell)Kettlebell
Two-Arm Military Press (Kettlebell)Kettlebell
Upright Row (Barbell)Barbell
Upright Row (Cable)Kabel

Biceps 23

Alternate Bicep Curl (Dumbbell)Dumbbell
Bicep Curl (Barbell)Barbell
Bicep Curl (Cable)Kabel
Bicep Curl (Dumbbell)Dumbbell
Bicep Curl (EZ Bar)EZ-bar
Bicep Curl (Machine)Machine
Concentration Curl (Dumbbell)Dumbbell
Cross Body Hammer Curl (Dumbbell)Dumbbell
Drag Curl (Barbell)Barbell
Hammer Curl - Rope Attachment (Cable)Kabel
Hammer Curl (Dumbbell)Dumbbell
Incline Curl (Dumbbell)Dumbbell
Incline Hammer Curl (Dumbbell)Dumbbell
Overhead Curl (Cable)Kabel
Preacher Curl (Barbell)Barbell
Preacher Curl (Cable)Kabel
Preacher Curl (Machine)Machine
Reverse Curl (Barbell)Barbell
Spider Curl (EZ Bar)EZ-bar
Standing One-Arm Curl (Cable)Kabel
Standing Reverse Curl (Dumbbell)Dumbbell
Two-Arm Preacher Curl (Dumbbell)Dumbbell
Zottman Curl (Dumbbell)Dumbbell

Triceps 21

Bench DipLichaamsgewicht
Close-Grip Bench Press (Barbell)Barbell
Dip (Machine)Machine
Floor Press (Barbell)Barbell
Floor Press (Dumbbell)Dumbbell
JM Press (Barbell)Barbell
Lying Tricep Extension (Dumbbell)Dumbbell
One Arm Tricep Extension (Cable)Kabel
One-Arm Triceps Extension (Dumbbell)Dumbbell
Overhead Triceps Extension (Cable)Kabel
Overhead Triceps Extension (Dumbbell)Dumbbell
Push-Up - Close Triceps PositionLichaamsgewicht
Reverse Grip Triceps Pushdown (Cable)Kabel
Ring DipOverig
Skull Crusher (EZ Bar)EZ-bar
Tricep Kickback (Dumbbell)Dumbbell
Triceps DipLichaamsgewicht
Triceps Extension (Machine)Machine
Triceps Pushdown - Rope (Cable)Kabel
Triceps Pushdown - V-Bar Attachment (Cable)Kabel
Triceps Pushdown (Cable)Kabel

Onderarmen 7

Farmer's WalkOverig
Palms-Down Wrist Curl Over A Bench (Dumbbell)Dumbbell
Plate PinchOverig
Seated Palm-Up Wrist Curl (Barbell)Barbell
Seated Palms-Down Wrist Curl (Barbell)Barbell
Wrist Curl (Dumbbell)Dumbbell
Wrist RollerOverig

Benen 26

Hamstrings 19

Ball Leg Curl (Stability Ball)Fitnessbal
Front Box JumpOverig
Glute Ham Raise (Machine)Machine
Good Morning (Band)Weerstandsband
Good Morning (Barbell)Barbell
Kettlebell Swing (One-Arm)Kettlebell
Lying Leg Curl (Machine)Machine
Natural Glute Ham RaiseLichaamsgewicht
One-Arm Clean (Kettlebell)Kettlebell
One-Legged Deadlift (Kettlebell)Kettlebell
Power Clean (Barbell)Barbell
Reverse Hyperextension (Machine)Machine
Romanian Deadlift (Barbell)Barbell
Romanian Deadlift (Dumbbell)Dumbbell
Seated Leg Curl (Machine)Machine
Standing Leg Curl (Machine)Machine
Stiff-Legged Deadlift (Barbell)Barbell
Stiff-Legged Deadlift (Smith Machine)Smith machine
Sumo Deadlift (Barbell)Barbell

Billen 10

Kuiten 9

Calf Press (Machine)Machine
Calf Press On The Leg Press (Machine)Machine
Calf Raise (Band)Weerstandsband
Calf Raise (Smith Machine)Smith machine
Donkey Calf RaiseOverig
Seated Calf Raise (Machine)Machine
Standing Calf Raise (Barbell)Barbell
Standing Calf Raise (Dumbbell)Dumbbell
Standing Calf Raise (Machine)Machine

Core 24

Ab Crunch (Machine)Machine
Ab Rollout (Barbell)Barbell
Ab Wheel RolloutOverig
Air BikeLichaamsgewicht
CrunchLichaamsgewicht
Crunch (Cable)Kabel
Crunch (Stability Ball)Fitnessbal
Dead BugLichaamsgewicht
Decline CrunchLichaamsgewicht
Flat Bench Lying Leg RaiseLichaamsgewicht
Hanging Leg RaiseLichaamsgewicht
Jackknife Sit-UpLichaamsgewicht
Knee/Hip Raise On Parallel BarsOverig
Oblique CrunchLichaamsgewicht
One-Arm High-Pulley Side Bends (Cable)Kabel
Pallof Press (Cable)Kabel
PlankLichaamsgewicht
Reverse CrunchLichaamsgewicht
Russian TwistLichaamsgewicht
Russian Twist (Cable)Kabel
Side Bend (Dumbbell)Dumbbell
Side BridgeLichaamsgewicht
Sit-UpLichaamsgewicht
Standing Wood Chop (Cable)Kabel

Full body 7

Cardio 10

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