Maandag ochtend: benen, kuiten
Legextention 6 sets 8 hh
Legpress 4 sets 8 hh
Uitstappen 6 sets 8 hh
Leg curl 6 sets 8hh
Siftit deadlift 4 sets 8 hh
Dumbell dead lift 4 sets 8 hh
Calf extiansion 4 sets 16-12-10-10
Donky raise 4 sets 16-12-10-10
Maandag avond: borst, rug
Bankdrukken 4 sets 8 hh
Schuinbankdrukken 4 sets 8 hh
Cabels fly 4 sets 8 hh
Cabel cross over 6 sets 8 hh
Pull ups 4 sets opwarmen
Pulldown wijd 4 sets 8 hh
Bend over row 4 sets 8 hh
T bar row 4 sets 8 hh
Dead lift 4 sets 8 hh
Dinsdag: schouders,biceps & triceps
Shoulderpress 4 sets 8 hh
Side raise 4 sets 8 hh
Front raise 4 sets 8 hh
Bent over raise 4 sets 8 hh
Dumbbell curl 4 sets 8 hh
Hammercurl 4 sets 8 hh
Cabel curl 4 sets 8 hh
Barbell curl 4 sets 8 hh
Triceps pushdown 4 sets 8 hh
Skull krassers ???????? wee nie hoe je het schrjft 4 sets 8 hh
Dippen 6 sets 8 hh
Smal bankdrukken 4 sets 8 hh
Woensdag middag: rug & borst
Pull ups 4 sets opwarmen
Pulldown smal 4 sets 8 hh
Sidead row 4 sets 8 hh
Zagen 4 sets 8 hh
Deadlift 4 sets 8 hh
Schuin dumbbell drukken 4 sets 8 hh
Schuin fly met dubells 4 sets 8 hh
Dumbell drukken 4 sets 8 hh
Chest press 6 sets 8 hh
Woensdag avond: benen
Leg extention 4 sets 8 hh
Squat 4 sets 8 hh
Front squat 4 sets 8 hh
Uitsappen 4 sets 8 hh
Legpress 4 sets 8 hh
Leg curl 6 sets 8 hh
Deadlift 4 sets 8 hh
Dubell dead lift 4 sets 8 hh
Squat 4 sets 8 hh
Front squat 4 sets 8 hh
Uitsappen 4 sets 8 hh
Legpress 4 sets 8 hh
Leg curl 6 sets 8 hh
Deadlift 4 sets 8 hh
Dubell dead lift 4 sets 8 hh
Donderag: schouders,buik,kuiten
Front raise 4 sets 8 hh
Saide raise 4 sets 8 hh
Arnold press 4 sets 8 hh
Bent over raise 4 sets 8 hh
buik:
3 app elke training is anders 6 sets hh onbekend
Calf extiansion 4 sets 10-8-8-8
Donky raise 4 sets 10-8-8-8
Saide raise 4 sets 8 hh
Arnold press 4 sets 8 hh
Bent over raise 4 sets 8 hh
buik:
3 app elke training is anders 6 sets hh onbekend
Calf extiansion 4 sets 10-8-8-8
Donky raise 4 sets 10-8-8-8
Vrijdag: biceps,triceps
Dumbbell curl 4 sets 8 hh
Hammercurl 4 sets 8 hh
Cabel curl 4 sets 8 hh
Barbell curl 4 sets 8 hh
Triceps pushdown 4 sets 8 hh
Skull crush 4 sets 8 hh
Dippen 6 sets 8 hh
Smal bankdrukken 4 sets 8 hh
Dumbbell curl 4 sets 8 hh
Hammercurl 4 sets 8 hh
Cabel curl 4 sets 8 hh
Barbell curl 4 sets 8 hh
Triceps pushdown 4 sets 8 hh
Skull crush 4 sets 8 hh
Dippen 6 sets 8 hh
Smal bankdrukken 4 sets 8 hh
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