Reverse pyramid + superset + HIIT warm up buikspieren 10 15 minuten swiss ball crunches hanging leg raises plank stephan

voet tik dinges AB training A Benen Borst

squat Hoge step ups liggende leg curl kuiten chest dips incline dumbbell flyes (superset) (superset)

Triceps Dips kickback triceps skullcrushers

B Rug optrekken deadlifts barbell bent over row Schouders Barbell shoulder press side raises dumbbell Reverse cable fly shrugs Biceps dumbbell curl (superset) preacher curl (superset) Cable curl Cardio: HIIT (superset) (superset)