Warming up:
Roeien 7,30 minuten
Opdrukken
1 x 15
3 x 20 - 22
Maandag:
Borst:
Incline Bench Dumbell Press
{ http://www.shapefit.com/chest-exerci...ell-press.html }
10 x 16
10 x 16
8 x 18
8 x 18
8 x 18
Barbell Bench press { http://www.shapefit.com/chest-exerci...dium-grip.html }
10 x 25
10 x 25
8 x 30
8 x 30
8 x 30
6 x 35
6 x 35
6 x 35
Dumbell Pull Overs { http://www.shapefit.com/chest-exerci...pullovers.html }
15 x 14
15 x 14
10 x 16
10 x 16
10 x 16
Biceps
Standing Cable Curl { http://www.shapefit.com/biceps-exerc...ble-curls.html }
10 x 30
10 x 30
8 x 35
8 x 35
8 x 35
Single Arm Dumbbell Incline Curls { http://www.shapefit.com/biceps-exerc...ine-bench.html }
10 x 9
10 x 9
10 x 9
10 x 9
10 x 9
Concentration Curls { http://www.shapefit.com/biceps-exerc...ion-curls.html }
8 x 12
8 x 12
8 x 12
8 x 12
8 x 12
two arm dumbell curls { http://www.shapefit.com/biceps-exerc...cep-curls.html }
12 x 10
12 x 10
12 x 10
12 x 10
12 x 10
Dinsdag:
Rug:
Wide Grip Pulldowns Behind Neck http://www.shapefit.com/back-exercis...hind-neck.html
15 x 30
15 x 30
15 x 30
12 x 35
12 x 35
Single Arm Dumbbell Rows { http://www.shapefit.com/middle-back-...bell-rows.html }
15 x 16
15 x 16
15 x 16
12 x 18
12 x 18
Hyperextensions { http://www.shapefit.com/lower-back-e...xtensions.html }
15 x 9
15 x 9
15 x 9
12 x 9
12 x 9
Barbell Stiff Leg Deadlifts { http://www.shapefit.com/lower-back-e...-mornings.html }
12 x 7,5
12 x 7,5
10 x 10
10 x 10
10 x 10
Squad Smith Machine { http://www.shapefit.com/quadriceps-e...ne-squats.html }
15 x 10
15 x 10
15 x 10
12 x 15
12 x 15
Triceps:
V Bar Pushdowns { http://www.shapefit.com/triceps-exer...ttachment.html }
12 x 20
12 x 20
10 x 25
10 x 25
10 x 25
Bench Dips { http://www.shapefit.com/triceps-exer...ench-dips.html }
15 x mezelf
15 x mezelf
15 x mezelf
12 x mezelf
12 x mezelf
Cable single arm extensions { http://www.shapefit.com/triceps-exer...xtensions.html }
15 x 5
15 x 5
10 x 5
10 x 5
10 x 5
Cable Rope Overhead { http://www.shapefit.com/triceps-exer...xtensions.html }
15 x 20
15 x 20
12 x 25
12 x 25
12 x 25
Schouders:
Incline Dumbbell Flyes { http://www.shapefit.com/chest-exerci...ell-flyes.html }
10 x 14
10 x 14
10 x 14
8 x 16
8 x 16
One Arm Front Deltoid Dumbbell Raise { http://www.shapefit.com/shoulder-exe...ll-raises.html }
12 x 8
12 x 8
10 x 9
10 x 9
10 x 9
Woensdag:
Rust
Donderdag:
Zie Maandag
Vrijdag:
Zie Dinsdag
Zaterdag:
Werken (Redelijk pittig)
Zondag:
Rust
Roeien 7,30 minuten
Opdrukken
1 x 15
3 x 20 - 22
Maandag:
Borst:
Incline Bench Dumbell Press
{ http://www.shapefit.com/chest-exerci...ell-press.html }
10 x 16
10 x 16
8 x 18
8 x 18
8 x 18
Barbell Bench press { http://www.shapefit.com/chest-exerci...dium-grip.html }
10 x 25
10 x 25
8 x 30
8 x 30
8 x 30
6 x 35
6 x 35
6 x 35
Dumbell Pull Overs { http://www.shapefit.com/chest-exerci...pullovers.html }
15 x 14
15 x 14
10 x 16
10 x 16
10 x 16
Biceps
Standing Cable Curl { http://www.shapefit.com/biceps-exerc...ble-curls.html }
10 x 30
10 x 30
8 x 35
8 x 35
8 x 35
Single Arm Dumbbell Incline Curls { http://www.shapefit.com/biceps-exerc...ine-bench.html }
10 x 9
10 x 9
10 x 9
10 x 9
10 x 9
Concentration Curls { http://www.shapefit.com/biceps-exerc...ion-curls.html }
8 x 12
8 x 12
8 x 12
8 x 12
8 x 12
two arm dumbell curls { http://www.shapefit.com/biceps-exerc...cep-curls.html }
12 x 10
12 x 10
12 x 10
12 x 10
12 x 10
Dinsdag:
Rug:
Wide Grip Pulldowns Behind Neck http://www.shapefit.com/back-exercis...hind-neck.html
15 x 30
15 x 30
15 x 30
12 x 35
12 x 35
Single Arm Dumbbell Rows { http://www.shapefit.com/middle-back-...bell-rows.html }
15 x 16
15 x 16
15 x 16
12 x 18
12 x 18
Hyperextensions { http://www.shapefit.com/lower-back-e...xtensions.html }
15 x 9
15 x 9
15 x 9
12 x 9
12 x 9
Barbell Stiff Leg Deadlifts { http://www.shapefit.com/lower-back-e...-mornings.html }
12 x 7,5
12 x 7,5
10 x 10
10 x 10
10 x 10
Squad Smith Machine { http://www.shapefit.com/quadriceps-e...ne-squats.html }
15 x 10
15 x 10
15 x 10
12 x 15
12 x 15
Triceps:
V Bar Pushdowns { http://www.shapefit.com/triceps-exer...ttachment.html }
12 x 20
12 x 20
10 x 25
10 x 25
10 x 25
Bench Dips { http://www.shapefit.com/triceps-exer...ench-dips.html }
15 x mezelf
15 x mezelf
15 x mezelf
12 x mezelf
12 x mezelf
Cable single arm extensions { http://www.shapefit.com/triceps-exer...xtensions.html }
15 x 5
15 x 5
10 x 5
10 x 5
10 x 5
Cable Rope Overhead { http://www.shapefit.com/triceps-exer...xtensions.html }
15 x 20
15 x 20
12 x 25
12 x 25
12 x 25
Schouders:
Incline Dumbbell Flyes { http://www.shapefit.com/chest-exerci...ell-flyes.html }
10 x 14
10 x 14
10 x 14
8 x 16
8 x 16
One Arm Front Deltoid Dumbbell Raise { http://www.shapefit.com/shoulder-exe...ll-raises.html }
12 x 8
12 x 8
10 x 9
10 x 9
10 x 9
Woensdag:
Rust
Donderdag:
Zie Maandag
Vrijdag:
Zie Dinsdag
Zaterdag:
Werken (Redelijk pittig)
Zondag:
Rust
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