Maandag:
Rug
- optrekken 4sets 12 reps
- lat pulling 4sets 12 reps
- T bar 4sets 12 reps
- dumbel row 4sets 12 reps
Biceps
- barbell curl 4sets 15 reps
- hammer curl 4sets 15 reps
- dumbel peak 4sets 15 reps
- one arm curl 4sets 15 reps
Dinsdag:
Benen (Quads)
- leg extentions 4sets 15 reps
- leg press 4sets 12 reps
- squat 4sets 12 reps
- step ups 4 sets 15 reps
Schouders
- militair pres 4sets 12 reps
- dumbel pres 4sets 12 reps
- front rise 4sets 12 reps
- side bens 4sets 12 reps
Woensdag:
Borst
- bankdrukken 4sets 12 reps
- incline dumbel 4sets 12 reps
- peckdek 4sets 15 reps
- dumbel fly 4sets 12 reps
- decline 4 sets 12 reps
Triceps
- dips 4sets 15 reps
- kickbacks 4sets 15 reps
- pres down 4sets 12 reps
- reverse pres 4sets 12 reps
Donderdag:
Rust
Vrijdag:
Borst
- bankdrukken 4sets 12 reps
- incline dumbel 4sets 12 reps
- peckdek 4sets 15 reps
Rug
- lat pulling 4sets 12 reps
- T bar 4sets 12 reps
- dumbel row 4sets 12 reps
Zaterdag:
Hamstring
- liggend curl 4sets 15 reps
- staande curl 4sets 15 reps
- zittend curl 4sets 15 reps
- dead lift 4sets 15 reps
Kuiten
- zittend rise 4sets 20 reps
- staande rise 4sets 20 reps
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