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Ey, is dit een goeie pre fatigue workout ? was van plan om dit om de zoveel weken te doen om me muscles te blijven shocken:
Maandag: Chest/Shoulders
Incline Dumbbell Fly 12x
Incline Barbell Bench Press 8x
3 supersets
Pec Deck 12x
DB Bench press 8x
3 supersets
Dumbbell Front Raise 12x
Barbell Shoulder Press 8x
2 supersets
Dumbbell Lateral Raise 12x
Barbell Upright Row (shoulder width grip) 8x
2 supersets
Dumbbell Reverse Fly 12x
Reverse Pec Dec 8x
2 supersets
Woensdag: Back/Triceps
Horizontal Barbell Shrug 12x
Bent Over Barbell Row 8x
3 supersets
Bent Arm Barbell Pullover 12x
Wide Grip Lat Pulldown 8x
3 supersets
Lying Triceps Extension 12x
Bench Dip 8x
3 supersets
Vrijdag: Legs/Biceps
Leg Extension 12x
Squat 8x
4 supersets
Leg Curl 12x
Straight Leg Deadlift 8x
3 supersets
Standing Calf Raise 30
Seated Calf Raise 30
3 supersets
Barbell Curl 12x
Barbell Preacher Curl 8x
3 supersets
Maandag: Chest/Shoulders
Incline Dumbbell Fly 12x
Incline Barbell Bench Press 8x
3 supersets
Pec Deck 12x
DB Bench press 8x
3 supersets
Dumbbell Front Raise 12x
Barbell Shoulder Press 8x
2 supersets
Dumbbell Lateral Raise 12x
Barbell Upright Row (shoulder width grip) 8x
2 supersets
Dumbbell Reverse Fly 12x
Reverse Pec Dec 8x
2 supersets
Woensdag: Back/Triceps
Horizontal Barbell Shrug 12x
Bent Over Barbell Row 8x
3 supersets
Bent Arm Barbell Pullover 12x
Wide Grip Lat Pulldown 8x
3 supersets
Lying Triceps Extension 12x
Bench Dip 8x
3 supersets
Vrijdag: Legs/Biceps
Leg Extension 12x
Squat 8x
4 supersets
Leg Curl 12x
Straight Leg Deadlift 8x
3 supersets
Standing Calf Raise 30
Seated Calf Raise 30
3 supersets
Barbell Curl 12x
Barbell Preacher Curl 8x
3 supersets
