Training deze week
Maandag
Leg extensions 3x 10
Wide stance bb squat 3 x 10
Walking bb lunge 3 x 10
Single leg deadlift 3 x 10
Lying cable curl 3 x 10
Seated calf raise 3 x 10
Standing calf raise 3 x 10
Dinsdag
Wide grip pull ups 3 x 10
Iso lat pull down 3 x10
Wide grip lat pull down 3 x 10
Seated narrow grip cable row 3 x 10
Back extensions 3 x 10
BB bicep curl 3 x 10
Incline db curl 3 x 10
Alternate hammer curl 3 x 10
20min cardio
Woensdag
Wide push up 3 x10
Incline db press 3 x 10
Flat bench db flyes 3 x 10
Lying EZ-bar tricep extensions 3 x 10
Db tricep kickbacks 3 x 10
Overhead two handed tricep extensions 3 x 10
20min cardio
Donderdag
Leg extensions 3x 10
Wide stance bb squat 3 x 10
Walking bb lunge 3 x 10
Single leg deadlift 3 x 10
Lying cable curl 3 x 10
Seated calf raise 3 x 10
Standing calf raise 3 x 10
Vrijdag
Seated db press 3 x 10
Rear delt cable flyes 3 x 10
db front raise 3 x 10
seated arnold press 3 x10
db lateral raise 3 x 10
crunches 3 x 15
leg raises 3 x15
bicycle 3 x 15
Nu 2 dagen rust en dan 6 dagen knallen