MA= Rug
bent-over-row 4 sets- 8 reps
Pull-down 4 sets- 8 reps
Dumbbell row 3 sets- 10 reps
optrekken 3 sets- 12 reps
deadlift 4 sets- 12/10/8/8
DI= Schouders
Dumbbell presses 4 sets- 10 reps
front raises 3 sets- 12 reps
behind neckpress 4 sets- 8 reps
site raises 3 sets- 12 reps
shrugs 3 sets- 15 reps
Woe= Vrij
DON= armen
Barbell curl 4 sets- 8 reps
dumbbell curl met suppinatie 4 sets- reps
hameren 3 sets- 8reps
one-arm cable curl 3 sets- 6 reps
Dippen 4 sets- 10 reps
smal bankdrukken 4 sets- 10 reps
schedelkraker 3 sets- 8 reps
triceps extensions 3 sets- 8 reps
VRIJ= benen
Squaten 4 sets- 12/10/8/8 reps
leg extensions 4 sets- 12 reps
leg curl- 3 sets- 12 reps
leg press- 3 sets- 8 reps
benen sluiten 3 sets- 10 reps
benen openen 3 sets- 10 reps
Zat= borst
Bankdrukken of dumbbellpress 4 sets- 8 reps
incline flyes 3 sets- 8 reps
incline BP of DP 4 sets- 8 reps
decline flyes 3 sets- 8 reps
ZO=vrij
Ik doe het nu al een maand of 3 zo en gaat goed
bent-over-row 4 sets- 8 reps
Pull-down 4 sets- 8 reps
Dumbbell row 3 sets- 10 reps
optrekken 3 sets- 12 reps
deadlift 4 sets- 12/10/8/8
DI= Schouders
Dumbbell presses 4 sets- 10 reps
front raises 3 sets- 12 reps
behind neckpress 4 sets- 8 reps
site raises 3 sets- 12 reps
shrugs 3 sets- 15 reps
Woe= Vrij
DON= armen
Barbell curl 4 sets- 8 reps
dumbbell curl met suppinatie 4 sets- reps
hameren 3 sets- 8reps
one-arm cable curl 3 sets- 6 reps
Dippen 4 sets- 10 reps
smal bankdrukken 4 sets- 10 reps
schedelkraker 3 sets- 8 reps
triceps extensions 3 sets- 8 reps
VRIJ= benen
Squaten 4 sets- 12/10/8/8 reps
leg extensions 4 sets- 12 reps
leg curl- 3 sets- 12 reps
leg press- 3 sets- 8 reps
benen sluiten 3 sets- 10 reps
benen openen 3 sets- 10 reps
Zat= borst
Bankdrukken of dumbbellpress 4 sets- 8 reps
incline flyes 3 sets- 8 reps
incline BP of DP 4 sets- 8 reps
decline flyes 3 sets- 8 reps
ZO=vrij
Ik doe het nu al een maand of 3 zo en gaat goed