Monday: Chest/Tricep
• 4 sets of Machine Flyes, 12-10-8 reps (Warmup set 20 leight weight)
• 3 sets of Bench Press, 12-10-8 reps
• 3 sets of Incline Dumbbell Presses, 12-10-8 reps
• 3 sets of Close Grip Bench Press, 12-10-8 reps
• 3 sets of Dips, 12-10-8 reps
• 3 sets of Rope Pulldown 12-10-8 reps
Tuesday: Rug/Biceps
• 3 sets of Pull Ups 10-8-6 reps
• 3 sets of Seated Cable Rows/Barbell Rows 12-10-8 reps
• 3 sets of Wide Grip Lat Pulldown 12-10-8 reps
• 3 sets of Dead Lifts 12-10-8 reps
• 3 sets of Hammer Curls 12-10-8 reps
• 3 sets of Rope Cable Curl 12-10-8 reps
Thursday: Shoulder + 1 Uur Cardio
• 4 sets of Militairy Press 12-10-8 reps (Warmup set leight weight)
• 3 sets of Front Raise 12-10-8 reps
• 3 sets of Side Lateral Raise 12-10-8 reps
• 3 sets of Dumbell Shoulder Presses 12-10-8 reps
Saturday: Legs/Abs
• 4 sets of Squats 8-8-8-8 reps
• 3 sets of Seated Leg Curl 8-8-8 reps
• 3 sets of Leg Press 8-8-8 reps
• 3 sets of Lunges 8-8-8 reps
• 3 sets of Calve Raises 8-8-8 reps
• Abs abs abs abs abs
Feedback?
• 4 sets of Machine Flyes, 12-10-8 reps (Warmup set 20 leight weight)
• 3 sets of Bench Press, 12-10-8 reps
• 3 sets of Incline Dumbbell Presses, 12-10-8 reps
• 3 sets of Close Grip Bench Press, 12-10-8 reps
• 3 sets of Dips, 12-10-8 reps
• 3 sets of Rope Pulldown 12-10-8 reps
Tuesday: Rug/Biceps
• 3 sets of Pull Ups 10-8-6 reps
• 3 sets of Seated Cable Rows/Barbell Rows 12-10-8 reps
• 3 sets of Wide Grip Lat Pulldown 12-10-8 reps
• 3 sets of Dead Lifts 12-10-8 reps
• 3 sets of Hammer Curls 12-10-8 reps
• 3 sets of Rope Cable Curl 12-10-8 reps
Thursday: Shoulder + 1 Uur Cardio
• 4 sets of Militairy Press 12-10-8 reps (Warmup set leight weight)
• 3 sets of Front Raise 12-10-8 reps
• 3 sets of Side Lateral Raise 12-10-8 reps
• 3 sets of Dumbell Shoulder Presses 12-10-8 reps
Saturday: Legs/Abs
• 4 sets of Squats 8-8-8-8 reps
• 3 sets of Seated Leg Curl 8-8-8 reps
• 3 sets of Leg Press 8-8-8 reps
• 3 sets of Lunges 8-8-8 reps
• 3 sets of Calve Raises 8-8-8 reps
• Abs abs abs abs abs
Feedback?
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