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Maandag Chest:
Upper:
Incline Bench Press.
Cable Crossovers.
Incline Dumbbell Bench Press.
Dumbbell Pullover.
Upper Chest Fly.
Middle:
Bench Press.
Cable Crossovers.
Dumbbell Flys.
Dumbell press.
fly machine.
Lower:
Cable Chest Press.
Bench press.
Dumbell press.
decline db fly
Triceps:
Two Arm Seated Dumbbell.
High Pulley Overhead Tricep Extension .
Decline Lying Tricep Extension.
Cable Tricep Extension.
Dumbbell Tricep Kickback.
Forearms:
Seated Barbell Wrist Curl
Standing Wrist Curl Behind Back
EZ Bar Reverse Grip Barbell Curl
Standing Dumbbell Reverse Curl
Dinsdag:
Conditie+Abs.
Woensdag Back:
Middle back:
Machine Row.
Machine T-Bar Row.
One Arm Dumbbell
Close Grip Bent Over Row
Lower back:
Hyperextension.
Deadlift.
Lat Pull Down.
Straight Arm Lat Pull Down.
Behind Neck Lat Pull Down.
Biceps:
Spider Curl
Cable Curl
Wide Grip Cable Curl
barbbell crull
Dumbell crull.
Forearms:
Seated Barbell Wrist Curl
Standing Wrist Curl Behind Back
EZ Bar Reverse Grip Barbell Curl
Standing Dumbbell Reverse Curl
Donderdag:
Condite+abs.
Vrijdag Legs:
Squarts.
Degree Leg Press
Leg Extension.
Leg Extension 2.
Hamstrings:
Legg Crull.
Stiff Leg Deadlift
Single Leg Curl.
Calves:
Toes In 45 Degree Calf Raise
Seated Dumbbell Calf Raise
Machine calvs.
Shoulders:
Press Behind Neck
Alternate Seated Arnold Press
Barbell Front Raise
Dumbbell Front Raise
Cable Lateral Raise
Traps:
Cable Upright Row
Barbell Shrug
Dumbbell Upright Row
Upright row.
Zaterdag ??:
Zondag ??:
Upper:
Incline Bench Press.
Cable Crossovers.
Incline Dumbbell Bench Press.
Dumbbell Pullover.
Upper Chest Fly.
Middle:
Bench Press.
Cable Crossovers.
Dumbbell Flys.
Dumbell press.
fly machine.
Lower:
Cable Chest Press.
Bench press.
Dumbell press.
decline db fly
Triceps:
Two Arm Seated Dumbbell.
High Pulley Overhead Tricep Extension .
Decline Lying Tricep Extension.
Cable Tricep Extension.
Dumbbell Tricep Kickback.
Forearms:
Seated Barbell Wrist Curl
Standing Wrist Curl Behind Back
EZ Bar Reverse Grip Barbell Curl
Standing Dumbbell Reverse Curl
Dinsdag:
Conditie+Abs.
Woensdag Back:
Middle back:
Machine Row.
Machine T-Bar Row.
One Arm Dumbbell
Close Grip Bent Over Row
Lower back:
Hyperextension.
Deadlift.
Lat Pull Down.
Straight Arm Lat Pull Down.
Behind Neck Lat Pull Down.
Biceps:
Spider Curl
Cable Curl
Wide Grip Cable Curl
barbbell crull
Dumbell crull.
Forearms:
Seated Barbell Wrist Curl
Standing Wrist Curl Behind Back
EZ Bar Reverse Grip Barbell Curl
Standing Dumbbell Reverse Curl
Donderdag:
Condite+abs.
Vrijdag Legs:
Squarts.
Degree Leg Press
Leg Extension.
Leg Extension 2.
Hamstrings:
Legg Crull.
Stiff Leg Deadlift
Single Leg Curl.
Calves:
Toes In 45 Degree Calf Raise
Seated Dumbbell Calf Raise
Machine calvs.
Shoulders:
Press Behind Neck
Alternate Seated Arnold Press
Barbell Front Raise
Dumbbell Front Raise
Cable Lateral Raise
Traps:
Cable Upright Row
Barbell Shrug
Dumbbell Upright Row
Upright row.
Zaterdag ??:
Zondag ??:
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