doel massa:
dag1: borst + triceps
1.bench press 4 sets 12-10-8-6 reps
2.incline DB press 3sets 10 reps
3.cable uppercuts 3 sets 12
4. decline DB fly met SS small opdrukken
5. french press 3 sets 10
6. reverse grip bench press (kort pakken) 4 sets 10-8-8-6 reps
dag2: rug+ biceps
1.lat pull front+ back 4sets 12-10-8-6
2. pull up 3sets tot failure
3. one arm DB row 3 sets 10 reps
4. close grip cable row 4 sets 10-8-8-6 reps
5. deadlift 3sets 12-10-8 reps
6 scott curl 4 sets 10-8-8-6
7. overhead cable curl 3 sets 12 reps
dag3: schouders + biceps + triceps
1.reverse schoulder press 4 sets 10-8-8-6
2. reverse fly's (cable) 4 sets 10 reps
3. cable front raises 3 sets 10-8-6 reps
4. side raises DB 3 sets 12 reps
5. preacher curl 4 sets 8-8-6-4 reps
6. zottman curl 3 sets 12 reps
7. reverse grip single arm pd 4 sets 10-10-8-8 reps
8. dip(met extra gewicht) 4 sets 10 reps
dag 4: benen
1. squat 4 sets 12-10-8-8
2. leg press 3 sets 12-10-10
3. leg curl 3 sets 12 reps
4.inner toughts 3 sets 10 reps
5. outer tights 3 sets 10 reps
goed of niet?
---------- Toegevoegd om 20:46 ---------- De post hierboven werd geplaatst om 20:45 ----------
