Dag 1
leg extensions
squats
leg presses
lunges
deadlift
Dag 2 rug
Chinups
Barbell row
Dumbell row
Seated cable row
Pull downs
Dag 3 schouders - biceps
Millitary presses
Dumbell side laterals
Dumbell front raises
Bent rear laterals
Barbell curl
Dumbell curl
Preacher curl
Cable curl
Dag 4 Borst - triceps
Bench press
Incline barbell press
Dumbell flyes
Incline flyes
Pushdowns
Dumbell extensions
Dips
French press
Alles is 5 sets van 6-8 reps.
Tips welkom natuurlijk
leg extensions
squats
leg presses
lunges
deadlift
Dag 2 rug
Chinups
Barbell row
Dumbell row
Seated cable row
Pull downs
Dag 3 schouders - biceps
Millitary presses
Dumbell side laterals
Dumbell front raises
Bent rear laterals
Barbell curl
Dumbell curl
Preacher curl
Cable curl
Dag 4 Borst - triceps
Bench press
Incline barbell press
Dumbell flyes
Incline flyes
Pushdowns
Dumbell extensions
Dips
French press
Alles is 5 sets van 6-8 reps.
Tips welkom natuurlijk
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