Is het wat:
Dag 1
Kuiten Sets Reps
Standing Calfs 1 16
3 6…8
Hamstrings 1 16
Leg Curls 3 6…8
Quadriceps 1 16
Leg extensions 3 6…8
Squats 4 6…8
Rug Sets Reps
Deadlifts 1 16
3 6…8
Lat pulldowns 1 16
3 6…8
Biceps Sets Reps
Curls stang 1 16
3 6…8
Dag 2
Buik Sets Reps
Crunches 3 20
Borst 1 16
Benchpress 3 6…8
Incl.dump.pr. 3 6…8
Schouders Sets Reps
Sit.milit.pr. 1 16
3 6…8
Side raises 1 16
3 6…8
Triceps Sets Reps
Tric.push dwn 1 16
3 6…8
Dag 1
Kuiten Sets Reps
Standing Calfs 1 16
3 6…8
Hamstrings 1 16
Leg Curls 3 6…8
Quadriceps 1 16
Leg extensions 3 6…8
Squats 4 6…8
Rug Sets Reps
Deadlifts 1 16
3 6…8
Lat pulldowns 1 16
3 6…8
Biceps Sets Reps
Curls stang 1 16
3 6…8
Dag 2
Buik Sets Reps
Crunches 3 20
Borst 1 16
Benchpress 3 6…8
Incl.dump.pr. 3 6…8
Schouders Sets Reps
Sit.milit.pr. 1 16
3 6…8
Side raises 1 16
3 6…8
Triceps Sets Reps
Tric.push dwn 1 16
3 6…8
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