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Nieuw Massa Schema:
Maandag:
Borst
- Bench Press
- Incline Dumbell Press
- Dumbell Fly's
- Cable Crossovers
Triceps
- Lying Triceps ez-bar extension
- One Arm tricpes dumbell extension
- Triceps Cable Press Down
Dinsdag
Benen
- Squats
- Leg Press
- Lunges
- Leg Extensions
- Stiff leg deadlift
Woensdag
Rust
Donderdag:
Rug
- Bent Over Row
- Behind the neck chins
- Seated Cable Row
- Behind the neck wide pull down
- Hyperextenions
- Calf Raises
Vrijdag
Schouders
- Behind the neck barbell press
- Dumbell Laterals
- Front Dumbell Raisess
- Bent Over Laterals
- Barbell Shrugs
Biceps
- Standing Barbell Curls
- Seated Dumbell curls
- Concentration Curls
1x Opwarmsetjes 3x 8 herhalingen.
Maandag:
Borst
- Bench Press
- Incline Dumbell Press
- Dumbell Fly's
- Cable Crossovers
Triceps
- Lying Triceps ez-bar extension
- One Arm tricpes dumbell extension
- Triceps Cable Press Down
Dinsdag
Benen
- Squats
- Leg Press
- Lunges
- Leg Extensions
- Stiff leg deadlift
Woensdag
Rust
Donderdag:
Rug
- Bent Over Row
- Behind the neck chins
- Seated Cable Row
- Behind the neck wide pull down
- Hyperextenions
- Calf Raises
Vrijdag
Schouders
- Behind the neck barbell press
- Dumbell Laterals
- Front Dumbell Raisess
- Bent Over Laterals
- Barbell Shrugs
Biceps
- Standing Barbell Curls
- Seated Dumbell curls
- Concentration Curls
1x Opwarmsetjes 3x 8 herhalingen.
