Mn excuses voor alle posts maar ik wil gewoon 100% zeker weten dat ik goed van start ga
Maandag – Chest & Triceps
Bench Press *Dumbbell Press 5 x 6-10
Incline Press *Incline Dumbbell Press 5 x 6-10
Flyes 5 x 6-10
Incline Flyes 5 x 6-10
Pushdowns w/ cable 5 x 8-12
Reversed grip pushdowns w/ cable 5 x 8-12
Skullcrushers *Extensions EZ bar 5 x 8-12
Dips 5 x 10-15
Dinsdag– Back & Biceps
Deadlifts 4 x 6-10
Barbell Rows 4 x 8
Pulley Rows 4 x 8
Chins 3 x 8-10
Hyperextensions 3 x 15
Barbell curls *EZ curls 4 x 8-12
Dumbbell curls *Cable curls 4 x 8-12
Concentration curls 4 x 8-12
Preacher reversed grip EZ curls 4 x 8-12
Donderdag – Shoulders & Abs
Seated Military press behind neck *Smith 5 x 6-10
Seated Military Dumbbell press *Machine 5 x 6-10
Upright rows 4 x 10-12
Dumbbell Shrugs 3 x 10-15
Vrijdag – Legs
Full Squat *Smith 3 x 20
Front Squat *Smith 3 x 20
Hack Squat *Smith 3 x 20
Standing leg curls *Seated 3 x 10-15
Seated calf machine 5 x 15
* Every third week
En over proteine. Whey van XXL Nutrition is een aanrader?
Maandag – Chest & Triceps
Bench Press *Dumbbell Press 5 x 6-10
Incline Press *Incline Dumbbell Press 5 x 6-10
Flyes 5 x 6-10
Incline Flyes 5 x 6-10
Pushdowns w/ cable 5 x 8-12
Reversed grip pushdowns w/ cable 5 x 8-12
Skullcrushers *Extensions EZ bar 5 x 8-12
Dips 5 x 10-15
Dinsdag– Back & Biceps
Deadlifts 4 x 6-10
Barbell Rows 4 x 8
Pulley Rows 4 x 8
Chins 3 x 8-10
Hyperextensions 3 x 15
Barbell curls *EZ curls 4 x 8-12
Dumbbell curls *Cable curls 4 x 8-12
Concentration curls 4 x 8-12
Preacher reversed grip EZ curls 4 x 8-12
Donderdag – Shoulders & Abs
Seated Military press behind neck *Smith 5 x 6-10
Seated Military Dumbbell press *Machine 5 x 6-10
Upright rows 4 x 10-12
Dumbbell Shrugs 3 x 10-15
Vrijdag – Legs
Full Squat *Smith 3 x 20
Front Squat *Smith 3 x 20
Hack Squat *Smith 3 x 20
Standing leg curls *Seated 3 x 10-15
Seated calf machine 5 x 15
* Every third week
En over proteine. Whey van XXL Nutrition is een aanrader?