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Dag 1 (+ cardio)

Borst
-

Chest press

Onderrug
-

Back extension

Dag 2

Borst

Bovenrug

Seated fly

Front pull

Biceps

Bovenbenen

Seated curl

Leg extension

Schouders

Bovenrug

Seated shoulder
press

Biceps
-

Seated row

Triceps
-

Cable curl

Triceps lever
pushdown

Buikspieren

Bovenbenen

Seated crunch

Seated leg curl

Triceps
Dag 3

Herhaling dag 1

Triceps ext. with rope

Buikspieren
-

Seated crunch

Dag 5
Rustdag

Dag 4 (+cardio)
Herhaling dag 2

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