Hello

[ginntonic]

RUG

one arm dumbbell row: 4 sets, 10 reps, 16kg
seated cable rows: 4 sets, 10 reps, 50 kg
pulldowns behind neck: 3 sets, 10 reps, 50 kg

Borst

Bench press: 4 sets, 10reps ,40 kg
Machine incline bench press 4 sets, 10 reps, 20 kg
cable crossover: 4 sets, 10 reps, 2x 20kg
decline dumbbell flyes: 4 sets, 10 reps, 2x 16kg

Benen

leg extensions: 4 sets, 10 reps, 30kg
leg press: 4 sets, 10 reps, 130kg
squats: 3 sets, 10 reps, 30kg
1/2h lopen aan 8-10 km/h

Buik

2 x per week sit up, 4 sets ~



Dit doe ik dus 3-4 training dagen in een week