Week1
Ma: Borst, triceps, biceps.
Flat bench (4 sets (excl. opwarmen!))
2 leeg, 1 met 40, 2 met 60max. 10herhaling.10e stressed.
Incline bench (4 sets)
Flyes (4 sets)
Overhead Dumbbell extention (met 2 handen 1 DB) (4 sets)
French press (of variatie daarop) (4sets)
Pressdown (4 sets)
Preacher curl (4-5 sets)
Alternate dumbbell curl (4 sets)
Hammer curl of variatie daarop (4 sets)
Di: Schouders, rug
Militairy front presses (4 sets)
Machine presses (3 sets)
Lateral dumbbell raise (4 sets)
Lateral cable raise (3 sets)
Shrug (3 sets)
Barbell rows (4 sets)
close grip machine rows (4 sets)
Shins of front pulldown (5 sets)
Bent over lateral raise (3-4 sets)
Wo: Rust
Do: Benen
Squat (6 sets)
Leg press (3 sets)
Leg extention (4 sets)
Stiffed leg deadlift (4 sets)
Leg curl (4 sets)
Seated calf raise (4 sets)
Standing calf raise (4 sets)
Vri: Borst, triceps, biceps.
Incline bench (4 sets)
Flat bench (4 sets (excl. opwarmen!))
Flyes (4 sets)
Overhead Dumbbell extention (met 2 handen 1 DB) (4 sets)
Pressdown (4 sets)
Dippen (4 sets)
Preacher curl (4-5 sets)
Alternate dumbbell curl (4 sets)
Hammer curl of variatie daarop (4 sets)
Za: Rust
Zo: Rust
Week2
Ma: Schouders, rug
Militairy front presses (4 sets)
Lateral dumbbell raise (4 sets)
Lateral cable raise (3 sets)
Shrug (3 sets)
Barbell rows (4 sets)
close grip machine rows (4 sets)
Shins of front pulldown (5 sets)
Bent over lateral raise (3-4 sets)
Di: Borst, triceps, biceps
Flat bench (4 sets (excl. opwarmen!))
Incline bench (4 sets)
Machine bench press (4 sets)
Flyes (4 sets)
Overhead Dumbbell extention (met 2 handen 1 DB) (4 sets)
French press (of variatie daarop) (4sets)
Pressdown (4 sets)
Preacher curl (4-5 sets)
Alternate dumbbell curl (4 sets)
Hammer curl of variatie daarop (4 sets)
Wo: Rust
Do: Benen
Squat (6 sets)
Leg press (3 sets)
Leg extention (4 sets)
Stiffed leg deadlift (4 sets)
Leg curl (4 sets)
Standing calf raise (4 sets)
Seated calf raise (4 sets)
Vri: Schouders, rug
Militairy front presses (4 sets)
Lateral dumbbell raise (4 sets)
Lateral cable raise (3 sets)
Shrug (3 sets)
Barbell rows (4 sets)
close grip machine rows (4 sets)
Shins of front pulldown (5 sets)
Bent over lateral raise (3-4 sets)
Za: Rust
Zo: Rust
Alle comments welkom. Zie ook mijn vorige thread ivm slapeloosheid na training. Ik doe nu ongeveer een uur of 2 of iets meer soms over mijn training.
Xerxes
Ma: Borst, triceps, biceps.
Flat bench (4 sets (excl. opwarmen!))
2 leeg, 1 met 40, 2 met 60max. 10herhaling.10e stressed.
Incline bench (4 sets)
Flyes (4 sets)
Overhead Dumbbell extention (met 2 handen 1 DB) (4 sets)
French press (of variatie daarop) (4sets)
Pressdown (4 sets)
Preacher curl (4-5 sets)
Alternate dumbbell curl (4 sets)
Hammer curl of variatie daarop (4 sets)
Di: Schouders, rug
Militairy front presses (4 sets)
Machine presses (3 sets)
Lateral dumbbell raise (4 sets)
Lateral cable raise (3 sets)
Shrug (3 sets)
Barbell rows (4 sets)
close grip machine rows (4 sets)
Shins of front pulldown (5 sets)
Bent over lateral raise (3-4 sets)
Wo: Rust
Do: Benen
Squat (6 sets)
Leg press (3 sets)
Leg extention (4 sets)
Stiffed leg deadlift (4 sets)
Leg curl (4 sets)
Seated calf raise (4 sets)
Standing calf raise (4 sets)
Vri: Borst, triceps, biceps.
Incline bench (4 sets)
Flat bench (4 sets (excl. opwarmen!))
Flyes (4 sets)
Overhead Dumbbell extention (met 2 handen 1 DB) (4 sets)
Pressdown (4 sets)
Dippen (4 sets)
Preacher curl (4-5 sets)
Alternate dumbbell curl (4 sets)
Hammer curl of variatie daarop (4 sets)
Za: Rust
Zo: Rust
Week2
Ma: Schouders, rug
Militairy front presses (4 sets)
Lateral dumbbell raise (4 sets)
Lateral cable raise (3 sets)
Shrug (3 sets)
Barbell rows (4 sets)
close grip machine rows (4 sets)
Shins of front pulldown (5 sets)
Bent over lateral raise (3-4 sets)
Di: Borst, triceps, biceps
Flat bench (4 sets (excl. opwarmen!))
Incline bench (4 sets)
Machine bench press (4 sets)
Flyes (4 sets)
Overhead Dumbbell extention (met 2 handen 1 DB) (4 sets)
French press (of variatie daarop) (4sets)
Pressdown (4 sets)
Preacher curl (4-5 sets)
Alternate dumbbell curl (4 sets)
Hammer curl of variatie daarop (4 sets)
Wo: Rust
Do: Benen
Squat (6 sets)
Leg press (3 sets)
Leg extention (4 sets)
Stiffed leg deadlift (4 sets)
Leg curl (4 sets)
Standing calf raise (4 sets)
Seated calf raise (4 sets)
Vri: Schouders, rug
Militairy front presses (4 sets)
Lateral dumbbell raise (4 sets)
Lateral cable raise (3 sets)
Shrug (3 sets)
Barbell rows (4 sets)
close grip machine rows (4 sets)
Shins of front pulldown (5 sets)
Bent over lateral raise (3-4 sets)
Za: Rust
Zo: Rust
Alle comments welkom. Zie ook mijn vorige thread ivm slapeloosheid na training. Ik doe nu ongeveer een uur of 2 of iets meer soms over mijn training.
Xerxes