Trainings schema
Dag 1 Borst en Triceps:
Oefening
Bench press
Incline dumbbell press
Dumbbell flyes
Chest dips
Dumbbell kickback
Triceps extension
Skull Crushers
Sets
3
3
3
3
3
3
3
Reps
6-8
12
12
6
12
12
12
Sets
3
3
3
3
3
3
3
Reps
6-8
12
12
12
12
12
12
Sets
3
3
3
3
3
3
3
3
Reps
6-8
12
12
12
12
12
12
12
Dag 2 Rug en Biceps:
Oefening
Bent over row
Back extension
Lat pulldown
Dumbbell row
Hammer curl
Barbell curl
Incline dumbbell curl
Dag 3 Benen en schouders:
Oefening
Squat
Leg extension
Hamstring curl
Csalf raise
Shoulder press
Front raise
Upright row
Neck press