Rug en Schouders:
cable seated row 12-10-8-8
chin-up 3x8
dumbell bent over row 3x10
rope straight arm pulldown 3x10
barbell shrug behind the nek 3x10
military press 3x10
side lateral raises 3x10
bent over low pulley side lateral 3x10
lying one arm lateral raises 3x10
Benen en Buik
full squat 3x8
leg extensions 3x10
split squats 3x5
leg curls 3x10
seated calf raises 3x10
standing calf raises 4x25
sit ups 5x20
knee raises 5x20
Borst Biceps Triceps
dumbell incline bench press 3x10
dumbell bench press 3x10
cable cross over 3x10
decline dumbell flyes 3x10
barbell curl 3x10
incline hammer curl 3x10
overhead cable curl 3x10
overhead extensions with rope 3x10
dumbell kickbacks 3x10
dips 3x10
