Purpose
Cool Novice
- Lid geworden
- 3 aug 2018
- Berichten
- 64
- Waardering
- 19
- Lengte
- 1m78
- Massa
- 68kg
Push 1:
Bench Press: 3x5
Shoulder Press: 3x5
Incline Dumbbell Press: 3x8
Lateral Raise: 3x12
Dips: 3x8
Cable Kickbacks: 3x12
Pull 1:
Pull Ups: 3x12
Bent Over Row: 3x5
Cable Row: 3x10
Db Reverse Fly: 3x12
Db Preacher Curls: 3x8
Hammer Curls: 3x10
Legs 1:
Squat: 5-3-1
Leg Press: 3x6
Walking Lunges: 3x16
Leg Curl: 3x12
Calve Raise: 4x8
Push 2:
Incline Dumbbell Press: 3x8
Shoulder Press: 3x8
Pec Deck: 3x12
Lateral Raise: 3x12
Tricep Pushdown: 3x8
Overhead Triceps Extensions 3x12
Pull 2:
Pull Ups: 3x12
Bent Over Row: 3x8
Dumbbell Pullover: 3x12
Face Pulls: 3x15
Db Bicep Curls: 3x8
Db Hammer Curl: 3x12
Legs 2:
Deadlift: 5-3-1
Lunges: 3x16
Leg Extension: 3x12
Leg Curl: 3x12
Calve Raise: 3x15
Bench Press: 3x5
Shoulder Press: 3x5
Incline Dumbbell Press: 3x8
Lateral Raise: 3x12
Dips: 3x8
Cable Kickbacks: 3x12
Pull 1:
Pull Ups: 3x12
Bent Over Row: 3x5
Cable Row: 3x10
Db Reverse Fly: 3x12
Db Preacher Curls: 3x8
Hammer Curls: 3x10
Legs 1:
Squat: 5-3-1
Leg Press: 3x6
Walking Lunges: 3x16
Leg Curl: 3x12
Calve Raise: 4x8
Push 2:
Incline Dumbbell Press: 3x8
Shoulder Press: 3x8
Pec Deck: 3x12
Lateral Raise: 3x12
Tricep Pushdown: 3x8
Overhead Triceps Extensions 3x12
Pull 2:
Pull Ups: 3x12
Bent Over Row: 3x8
Dumbbell Pullover: 3x12
Face Pulls: 3x15
Db Bicep Curls: 3x8
Db Hammer Curl: 3x12
Legs 2:
Deadlift: 5-3-1
Lunges: 3x16
Leg Extension: 3x12
Leg Curl: 3x12
Calve Raise: 3x15