LiLDragon
Cool Novice
- Lid geworden
- 30 dec 2012
- Berichten
- 223
- Waardering
- 5
- Lengte
- 1m76
- Massa
- 72kg
- Vetpercentage
- 12%
Day 1: Borst & Triceps
Borst:
- Bench press 4 x 8
- Incline bench press 4 x 8
- Flys 4 x 8
- Peck deck 4 x 8
Triceps:
- Dips 4 x 10
- CGBP 4 x 8
- Skullcrushers 4 x 8
- Cable pulldown 4 x 10
Day 2: Rug & Biceps
Rug:
- Lat pulldown 4 x 8
- Straight arm pulldowns 4 x 8
- Bent over rows 4 x 8
- Deadlift 4 x 8
Biceps:
- Alternate dumbbell curls 4 x 8
- Barbell curls 4 x 8
- Concentration curls 4 x 8
Day 3: Schouders & Benen
Schouders:
- Dumbbell press 4 x 8
- Front raises 4 x 8
- Lateral raises 4 x 8
- Rear raises 4 x 8
- Dumbbell shrugs 4 x 10
Benen:
- Squats 4 x 8
- Leg press 4 x 10
- Leg extension 4 x 8
- Lying leg curls 4 x 8
- Calf raises
Tips & Tricks?
Borst:
- Bench press 4 x 8
- Incline bench press 4 x 8
- Flys 4 x 8
- Peck deck 4 x 8
Triceps:
- Dips 4 x 10
- CGBP 4 x 8
- Skullcrushers 4 x 8
- Cable pulldown 4 x 10
Day 2: Rug & Biceps
Rug:
- Lat pulldown 4 x 8
- Straight arm pulldowns 4 x 8
- Bent over rows 4 x 8
- Deadlift 4 x 8
Biceps:
- Alternate dumbbell curls 4 x 8
- Barbell curls 4 x 8
- Concentration curls 4 x 8
Day 3: Schouders & Benen
Schouders:
- Dumbbell press 4 x 8
- Front raises 4 x 8
- Lateral raises 4 x 8
- Rear raises 4 x 8
- Dumbbell shrugs 4 x 10
Benen:
- Squats 4 x 8
- Leg press 4 x 10
- Leg extension 4 x 8
- Lying leg curls 4 x 8
- Calf raises
Tips & Tricks?
Laatst bewerkt: