hulp met nieuw schema

Beginners schema van marnop 🙂

MAANDAG
*Benen*
Squat
Smith machine Lunges
One leg leg-extentions
Leg Curls

Beginners schema van marnop 🙂

MAANDAG
Benen
Squat
Smith machine Lunges
One leg leg-extentions
Leg Curls

Schouders
Bentover raises
Side raises

WOENSDAG
Rug
Lat pulldown
Seated machine rows
Low rows (Barbel)
One arm rows (zagen)

Biceps
EZ curls
Incline Dumbell curls

VRIJDAG
Borst
Incline Dumbell press
Incline Dumbell flyes
Dumbell press
Peck Deck

Triceps
French press
Overhead pulldown

Week 1. (4)
15 reps 3 sets
Week 2. (5)
10 reps 4 sets
Week 3. (6)
6 reps 5 sets