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Train like a Van Damme

Jean Claude Van Damme born 18.10.1960. is a Belgian producer, actor and martial arts grasp identified for movies equivalent to: BloodSport, KickBoxer, Common Soldier, Avenue Fighter, and so forth. He began coaching karate on the age of 10 and his fashion consists of Shotokan karate and kickboxing. When he obtained the black belt he determined to enhance his power and method and began coaching with weights, and received the title of Mr. Belgium. He had 44 wins and 4 losses in karate, and 18 wins in kickboxing (all by knockout) and one defeat. For the above causes, we will conclude that he is aware of martial arts effectively in addition to the best way of coaching. On this article, we carry you one in every of his coaching packages that’s completed six days every week with solely sooner or later off.

Monday / Wednesday / Friday

Chest

4 x 8 – 10 – Bench press with dumbbells

4 x 8 – 10 – Indirect bench press with dumbbells

3 x 8 – 10 – Flying with dumbbells

3 x 10 – Decay (loom)

3 x 12 – Pullover

Again

4 x 8– Hinges (large grip)

4 x 10 – Hinges (slender grip)

4 x 12 –15– Oars

4 x 8 – 12 – Bent rowing (standing place with flat bar)

Legs

5 x 15 – Squats

4 x 8 -10 – Entrance squats with weights

4 x 10 – Leg extensions (quadriceps)

4 x 10 – Leg extensions (rear field)

3 x 10 – Romanian deadlift

4 x 10 – 15 – Sheets (standing)

Stomach

3 x 25 – Traditional abs

10 x 10 – Stomach bikes

3 x 25 – Decrease abs (leg carry)

10 x 10 – Abdominals as much as half (higher)

Tuesday / Thursday / Saturday

Shoulders

5 x 15 – Shoulders press behind again

4 x 8– Shoulders lateral (lifting dumbbells from the edges)

4 x 8 – Shoulders (lifting dumbbells in entrance)

3 x 10 – Shoulders round (sitting place)

 

Palms

5 x 10 – Biceps (straight bar)

4 x 8 – Biceps (hair bench with dumbbells)

4 x 10 – Triceps extensions (mendacity with EC bar)

3 x 8 – Triceps with cables

3 x 8 – Triceps extensions with one arm

Stomach

4 x 25 – Reverse abs

10 x 10 – Sitting twist with weight

4 x 25 – V abs

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