- Lid geworden
- 1 mei 2009
- Berichten
- 65
- Waardering
- 0
als je per se split wil doen:
dag 1) press
- bench press 5x5
- mp 5x 5
- dips 4x 8
- evt: assistance: flyes/side raises/skullcrushers
dag 2) pull
- pull ups 5 sets
- rows (bb/dbs/cabel) 4x 8
- deadlifts 1x 5
- shrugs 4x 8
dag 3) LB
- squats 5x5
- goodmornings/rdl 4x 8
- lunges 4x 8
- calf raises 4x 8
- crunches 4x 8
dag 1) press
- bench press 5x5
- mp 5x 5
- dips 4x 8
- evt: assistance: flyes/side raises/skullcrushers
dag 2) pull
- pull ups 5 sets
- rows (bb/dbs/cabel) 4x 8
- deadlifts 1x 5
- shrugs 4x 8
dag 3) LB
- squats 5x5
- goodmornings/rdl 4x 8
- lunges 4x 8
- calf raises 4x 8
- crunches 4x 8