Training Plan Marja Buur

Goal Other
Start date Time End date
Instructions

Exercises Date / / / / Exercises Date / / / /

1. Chest press incline - Upper Chest 2. Row - Pulley machine Upper Back
Plateloaded Set 1 12 x 85 kg
Set 1 12 x Set 2 12 x 85 kg
Set 2 12 x Set 3 12 x 85 kg
Set 3 12 x Note
Note

3. Row standing, left - Pulley low Upper Back 4. Face pull - Pulley Upper Back
Set 1 12 x 5 kg Set 1 12 x 25 kg
Set 2 12 x 5 kg Set 2 12 x 25 kg
Set 3 12 x 5 kg Set 3 12 x 25 kg
Note Note

5. Biceps curl two sides - DBs Biceps 6. Triceps extension, left - Pulley Triceps
Set 1 12 x 3 kg Set 1 12 x 5 kg
Set 2 12 x 3 kg Set 2 12 x 5 kg
Set 3 12 x 3 kg Set 3 12 x 5 kg
Note Note

7. Hyperextension low Lower Back 8. Elliptical Trainer, duration Cardiovascular System

Set 1 12 x Duration 00:10:00
Set 2 12 x Distance 0
Set 3 12 x Speed 0
Note Kcal 93
Note

9. Leg press machine lying Quads, Glutes 10. Lunge walk - DBs Quads, Glutes
Set 1 12 x 20 kg Set 1 10 x 2 kg
Set 2 12 x 20 kg Set 2 10 x 2 kg
Set 3 12 x 20 kg Set 3 10 x 2 kg
Note Note

11. Seated leg extension Quads 12. Leg curl seated Hamstrings
Set 1 12 x 10 kg Set 1 12 x 70 kg
Set 2 12 x 10 kg Set 2 12 x 70 kg
Set 3 12 x 10 kg Set 3 12 x 70 kg
Note Note
13. Leg abduction machine Abductor 14. Leg adduction machine Adductor
Set 1 12 x 55 kg Set 1 12 x 70 kg
Set 2 12 x 55 kg Set 2 12 x 70 kg
Set 3 12 x 55 kg Set 3 12 x 70 kg
Note Note

15. Hyperextension low Lower Back 16. Total abdominal machine Abs - Straight Abs
Set 1 12 x Set 1 15 x 35 kg
Set 2 12 x Set 2 15 x 35 kg
Set 3 12 x Set 3 15 x 35 kg
Note Note: Gebruik de weerstandband!. Note

17. Seated chest press Chest 18. Horizontal row seated - Pulley Upper Back
Set 1 12 x Set 1 12 x 25 kg
Set 2 12 x Set 2 12 x 25 kg
Set 3 12 x Set 3 12 x 25 kg
Note Note Note: Gebruik de onderhandse grip!.

19. Lateral raise standing - DBs Shoulders 20. Reverse fly standing - Pulley Upper Back, Back Shoulders
Set 1 12 x 2 kg low
Set 2 12 x 2 kg Set 1 12 x 5 kg
Set 3 12 x 2 kg Set 2 12 x 5 kg
Note Set 3 12 x 5 kg
Note

21. SSB Squat Quads 22. Sissy squat Quads

Set 1 12 x Set 1 12 x
Set 2 12 x Set 2 12 x
Set 3 12 x Set 3 12 x
Note Note

23. Deadlift, stiffed legs - DBs Glutes, Lower Back, Hamstrings 24. Crunch decline - Bench Abs - Straight Abs
Set 1 12 x 8 kg Set 1 12 x
Set 2 12 x 8 kg Set 2 12 x
Set 3 12 x 8 kg Set 3 12 x
Note Note

25. Farmers walk - KBs Quads

Set 1 30 s
Set 2 30 s
Set 3 30 s
Note