- Lid geworden
- 1 okt 2006
- Berichten
- 3.866
- Waardering
- 13
- Lengte
- 1m77
- Massa
- 75kg
- Vetpercentage
- 8%
Tijdens de blok en examens heb ik echt wel nood aan een fysieke afbeuling in de gym (op 200 meter van m'n deur dus ideaal)
Ik wil vooral dikkere armen en benen... vandaar dat ik aan zoiets dacht:
DAG 1
BOR’s 4 sets
Deadlift 4 sets
Wide grip chins 3 sets
Front chins 3 sets
Dumbbell curls 3 sets
Face pulls 2 sets
DAG 2
Incline bench press 4 sets
Flat bench press 4 sets
Shoulder press 3 sets
Lateral raises 3 sets
Abs
DAG 3
Rust
DAG 4
Squatten 4 sets
SLDL 4 sets
Leg extensions 3 sets
Leg curls 3 sets
Calve raises 3 sets
DAG 5
Overhead dumbbell extension 4 sets
Close-grip bench press (15 cm grip) 4 sets
Dips 4 sets
Barbell curls 4 sets (6-8 reps)
Standing alternate dumbbell curls 4 sets (6-8 reps)
Seated hammer curls 4 sets (6-8 reps)
DAG 6
Rust
DAG 7
Squatten 5 sets
Shoulder press 4 sets
Cable cross 3 sets
Reverse barbell curls 3 sets
Wrist curls 3 sets
Abs
Fire your comments...
Ik wil vooral dikkere armen en benen... vandaar dat ik aan zoiets dacht:
DAG 1
BOR’s 4 sets
Deadlift 4 sets
Wide grip chins 3 sets
Front chins 3 sets
Dumbbell curls 3 sets
Face pulls 2 sets
DAG 2
Incline bench press 4 sets
Flat bench press 4 sets
Shoulder press 3 sets
Lateral raises 3 sets
Abs
DAG 3
Rust
DAG 4
Squatten 4 sets
SLDL 4 sets
Leg extensions 3 sets
Leg curls 3 sets
Calve raises 3 sets
DAG 5
Overhead dumbbell extension 4 sets
Close-grip bench press (15 cm grip) 4 sets
Dips 4 sets
Barbell curls 4 sets (6-8 reps)
Standing alternate dumbbell curls 4 sets (6-8 reps)
Seated hammer curls 4 sets (6-8 reps)
DAG 6
Rust
DAG 7
Squatten 5 sets
Shoulder press 4 sets
Cable cross 3 sets
Reverse barbell curls 3 sets
Wrist curls 3 sets
Abs
Fire your comments...