Trainingsschema
Maandag=benen en schouders
squat/hack squat
Leg press
Leg extension
Leg curl
Calf extension
dumbbell/barbell press
db side raise
bent over db raise
alles 3 x 8 ongeveer
woensdag=rug en triceps
Back: 18 Sets
• Pullups: 3 Sets, Warmup
• Barbell Rows: 3 Sets
• Seated Rows: 3 Sets
• One-Arm Dumbbell Rows: 3 Sets
• Deadlifts: 3 Sets
• Barbell Shrugs: 3 Sets
Triceps
• Cable Pushdowns ("V" Bar): 3 Sets
• Close-Grip Bench Presses: 3 Sets
• Overhead Dumbbell Presses: 3 Sets
vrijdag=borst en biceps
• Bench Presses: 3 Warmup Sets
• Bench Presses: 3 Sets
• Incline Dumbbell Bench Presses: 3 Sets
• Incline Flyes: 3 Sets
Evt. Cable pulldowns 3 sets
Biceps
*Barbell Curls: 3 Sets
• Dumbbell Curls: 3 Sets
• Concentration Curls: 3 Sets
