Chest and shoulders, super set. I take 30 sec of rest between sets.
Dumbbell flat press, super set. military press
5 x 12 to 15 reps of each.
Dumbbell incline press. super set. lateral raises.
5 x 12 to 15 reps.
Incline flyes. super set. upright row wide grip.
5 x 15 to 20 reps.
Flat flyes. super set. reverse peck deck.
5 x 15 to 20 reps.
Dips. super set. cable lateral raises.
5x max rep for dips and 15 to 20 reps for shoulders.
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BACK. 30 sec of rest between sets.
Pull ups.
5 x max reps.
Seated row.
5 x 12 to 15 reps.
1 arm dumbbell row.
5 x 12 to 15 reps.
Lower back extension.
5 x 15 to 20 reps.
Hammer machine.
5 x 12 to 15 reps.
Pull ups reverse grip.
5 x max reps.
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LEGS, I take 30 sec of rest between sets.
Leg press.
5 x 10 to 15 reps.
hack squat.
5 x 10 to 15 reps.
Leg curl.
5 x 10 to 15 reps.
Straight dead lift.
5 x 10 to 15 reps.
leg extension.
5 x 20 reps.
CALVES, I take 30 sec of rest between sets.
Donkey calf raises.
5 x 15 to 20 reps.
Seated calf raised.
5 x 20 to 30 reps.
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ARMS, I alternate biceps and triceps, I take 30 sec of rest.
Biceps.
Alternate curl.
5 x 12 to 15 reps.
Triceps.
Push down with bar
5 X 12 to 15 reps.
Biceps.
reverse curl.
5 x 15 to 20 reps.
Triceps.
Lying extension.
5 x 15 to 20 reps.
Biceps.
Preacher curl on the machine.
5 x 15 to 20 reps.
Triceps.
dips between 2 benches.
5 x max reps.
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I train my abs 5 times a week. I do circuit training, I pick 3 different exercises and do 15 to 20 reps of each, doing the circuit for 10 min straight non stop.
Example :
crunches. 20 reps
leg raises. 20 reps
side crunches. 20 reps.
het is vier dagen trainen! en de titel moest in plaats van komma vraagteken zijn!
vinden jullie dat goed? of te zwaar
