Ik doe 3x per week een 2 day split. Dat gaat zo: XAXBXAX,XBXAXBX
Wat vinden jullie ervan:
Dag A:
Borst
Bench press 3x12
Incline Bench 3x12
Fly 3x12
Rug
Front Pulldown 3x12
Cable Seated Row 3x12
Bent-over Row 3x12
Back extentions 3x12
Triceps
Dippen 3x12
Skullcrusher 3x12
Buik
Weighted Crunch 3x12
Leg Raise 3x12
Eventueel Cadio 10min.
Dag B:
Benen
Squat 3x12
Leg extention 3x12
Leg curl 3x12
Calf raise 3x12
Schouders
Shoulderpress DB 3x12
Lateral Raise DB 3x12
Rowing Torso 3x12
Biceps
Dumbell Curl 3x12
Preacher Curl 3x12
Buik
Weighted Crunch 3x12
Leg Raise 3x12
Eventueel Cadio 10min.
Wat vinden jullie ervan:
Dag A:
Borst
Bench press 3x12
Incline Bench 3x12
Fly 3x12
Rug
Front Pulldown 3x12
Cable Seated Row 3x12
Bent-over Row 3x12
Back extentions 3x12
Triceps
Dippen 3x12
Skullcrusher 3x12
Buik
Weighted Crunch 3x12
Leg Raise 3x12
Eventueel Cadio 10min.
Dag B:
Benen
Squat 3x12
Leg extention 3x12
Leg curl 3x12
Calf raise 3x12
Schouders
Shoulderpress DB 3x12
Lateral Raise DB 3x12
Rowing Torso 3x12
Biceps
Dumbell Curl 3x12
Preacher Curl 3x12
Buik
Weighted Crunch 3x12
Leg Raise 3x12
Eventueel Cadio 10min.
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