Maandag
- Borst : Bench press , close grip bench , Fly , pullover.
- Benen : Squat , leg extension , lying leg extension.
- Buik : Crunches , sit ups , incline sit up , leg raise.
- Biceps : Dumbbell curl , concentration curl , hammer curl , barbell
curl , machine curl
Dinsdag & Zaterdag :
- Schouders : neckpress , dumbbell press , arnold press , dumbbell
side raise , cable side raise.
- Benen : Squat , leg extension , lying leg extension.
- Buik : Crunches , sit ups , incline sit up , leg raise.
- Rug : Chin up , front pulldown , pulldown behine neck , straight
arm pulldown
- Dumbbell row
Donderdag :
- Triceps : triceps pushdown , lying extension , one arm extension ,
dumbbell extension , french press , kickback.
- Benen : Squat , leg extension , lying leg extension.
- Buik : Crunches , sit ups , incline sit up , leg raise.
- Onderarmen : Reserve curl , reserve wrist curl , wrist curl
Vrijdag :
- Borst : Bench press , close grip bench , fly , pullover.
- Benen : Squat , leg extension , lying leg extension.
- Buik : Crunches , sit ups , incline sit up , leg raise.
- Trapezium : Upright row
Woensdag & Zondag : Rust
Klein vraagje : Klopt het dat je elke traindag je benen en buik mag meetrainen? want die spieren zouden maar 7u nodig hebben om te herstellen.
Grtzzzz
