MAANDAG:
BUIK
Crunches Flat 3 x 40
Crunches Machine 60 graden 1x50, 1x40, 1x30
Leg Raise 3x20
SCHOUDERS
Side Dumbbell Raises 12x12, 10x14, 10x18
Front Dumbbell Raises 12x12, 10x14, 10x18
Barbell Military Press 12x10, 10x15, 8x30
Lever Shoulder Press 12x20, 10x30, 8x40
Barbell Upright Row 12x20, 10x30, 8x40
Cable Raise 12x5, 10x10, 10x15
ARMEN
Barbell Biceps Curl 4x12x20
Lever Biceps Curl 4x10x45
Barbell Biceps Superset 4x12x18
Dumbbell Biceps Curl 4x12x14
RUG
Pully Lateral Front 4x12x55
Pully Lateral Rear 4x10x40
Cable Rows 12x70, 10x80, 8x95
Cable Rows High 12x70, 10x80, 8x90
Dumbbell Bent Over Row 4x12x28
DINSDAG:
BORST
Bench Press Lever 10x80, 8 x 90, 6 x 100
Lying Raises Cable 12x15, 10x20, 10x20
Decline Bench Press Dumbbell 3x10x18
Standing Fly Cable 12x20, 10x25, 8x30
Barbell Bench Press 10x30, 10x50, 10x60
Dumbbell Fly 15x14, 12x18, 10x20
ARMEN
Dumbbell Triceps Extension 4x12x12
Push Down 12x35, 12x40, 10x45
Cable Incline Triceps Ext. 10x10, 8x15, 6x20
Cardio
fietsen, loopband, steppen
WOENSDAG:
BENEN
Lever Full Squat 12x90, 10x110, 6x140
Lever Leg Press 3x10x160
Leg Extension 3x15x60
Leg Curl 3x15x45
Barbell Step Up 4x12x45
Barbell Slit Squat 4x10x45
Standing Calf Raise 3x40x110
ARMEN
Barbell Biceps Curl 4x12x20
Lever Biceps Curl 4x10x45
Barbell Biceps Superset 4x12x18
Dumbbell Biceps Curl 4x12x14
RUG
Pully Lateral Front 4x12x55
Pully Lateral Rear 4x10x40
Cable Rows 12x70, 10x80, 8x95
Cable Rows High 12x70, 10x80, 8x90
Dumbbell Bent Over Row 4x12x28
DONDERDAG:
SCHOUDERS
Side Dumbbell Raises 12x12, 10x14, 10x18
Front Dumbbell Raises 12x12, 10x14, 10x18
Barbell Military Press 12x10, 10x15, 8x30
Lever Shoulder Press 12x20, 10x30, 8x40
Barbell Upright Row 12x20, 10x30, 8x40
Cable Raise 12x5, 10x10, 10x15
BUIK
Crunches Flat 3 x 40
Crunches Machine 60 graden 1x50, 1x40, 1x30
Leg Raise 3x20
VRIJDAG:
Geen training of afwisselen met woensdag; d.w.z. woensdag vrij, vrijdag training
ZATERDAG:
BORST
Bench Press Lever 10x80, 8 x 90, 6 x 100
Lying Raises Cable 12x15, 10x20, 10x20
Decline Bench Press Dumbbell 3x10x18
Standing Fly Cable 12x20, 10x25, 8x30
Barbell Bench Press 10x30, 10x50, 10x60
Dumbbell Fly 15x14, 12x18, 10x20
BENEN
Lever Full Squat 12x90, 10x110, 6x140
Lever Leg Press 3x10x160
Leg Extension 3x15x60
Leg Curl 3x15x45
Barbell Step Up 4x12x45
Barbell Slit Squat 4x10x45
Standing Calf Raise 3x40x110
ARMEN
Dumbbell Triceps Extension 4x12x12
Push Down 12x35, 12x40, 10x45
Cable Incline Triceps Ext. 10x10, 8x15, 6x20
BUIK
Crunches Flat 3 x 40
Crunches Machine 60 graden 1x50, 1x40, 1x30
Leg Raise 3x20
ZONDAG: