Maandag chest/abs
Incline bench press 5x6
Dumbell bench press 4x8
Dumbell flyes 4x8
Butterfly 3x12
Pullover 3x12
Crunches 3x15
Plank 3x1:00
Side bends 2x10
Leg raises 2x10
Dinsdag legs/calves
Barbell squad 5x6
Leg press 4x8
Lying leg curls 4x12
Leg extensions 4x12
Standing calves raise 4x12
Seated calves raises 4x12
Woensdag Back
Pullups 5x6
Bent over barbell row 4x8
Cable pulldown 4x8
Barbell shrug 3x12
V-bar pulldown 3x12
Donderdag shoulders
Standing military press 5x6
Upright row 4x8
Side lateral raise 4x8
Front raise 3x12
Bent over raise 3x12
Vrijdag biceps/triceps
Preacher curl 5x6
Triceps extension 4x8
Hammer curl 4x8
Dips 3x12
Barbell curl 3x12
