eerste maand

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eerste maand

Shared By : Daanyal84

Information

Frequency : 5 days / week
Day Type : Day of the Week
Type : Cutting
Difficulty : Beginner
Downloads / Views : 1 / 127

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Description

Monday

Borst & Triceps

Muscle	Exercise Name		Timer	Reps	Sets	Track
Chest		Dumbbell Bench Press	45 sec	10	3
Triceps		Tricep Dumbbell Kickback	45 sec	15	3
Chest		Dumbbell Fly	45 sec	10	3
Triceps		Dumbbell Standing One Arm Triceps Extension	45 sec	10	3
Chest		Dumbbell Incline Bench Press	45 sec	10	3
Triceps		Dumbbell Incline Triceps Extension	45 sec	10	3
Chest		Straight Arms Dumbbell Pullover	45 sec	10	3

Tuesday

Lopen & Abbs

Muscle	Exercise Name		Timer	Reps	Sets	Track
Abs		Crunches	45 sec	10	4
Chest		Push Up	45 sec	10	4
Cardio		Running	60 min	N/A	N/A

Wednesday

Rug, Biceps & Onderarmen

Muscle	Exercise Name		Timer	Reps	Sets	Track
Back		Dumbbell Deadlift	45 sec	10	3
Biceps		Dumbbell Bicep Curl	45 sec	10	3
Back		Hyperextensions With No Hyperextension Bench	45 sec	10	3
Biceps		Dumbbell Concentration Curls	45 sec	10	3
Back		One-Arm Dumbell Row	45 sec	10	3
Biceps		Hammer Curls	45 sec	10	3
Back		Two Arm Kettlebell Row	45 sec	10	3
Biceps		Seated Dumbbell Inner Biceps Curl	45 sec	10	3
Forearms		Palms-Down Barbell Wrist Curl Over A Bench	45 sec	10	3
Forearms		Palms-Up Dumbbell Wrist Curl Over A Bench	45 sec	10	3

Thursday

Lopen & Abs

Muscle	Exercise Name		Timer	Reps	Sets	Track
Abs		Crunches	45 sec	12	4
Chest		Push Up	45 sec	12	4
Cardio		Running	1 min	N/A	N/A

Friday

Schouders & Benen

Muscle	Exercise Name		Timer	Reps	Sets	Track
Shoulders		Double Incline Shoulder Raise	60 sec	10	3
Shoulders		Dumbbell Arnold Press	60 sec	10	3
Shoulders		Dumbbell Lateral Raise	60 sec	10	3
Shoulders		Dumbbell Cuban Press	60 sec	10	3
Shoulders		Dumbbell Front Raise	60 sec	10	3
Upper Legs		Dumbbell Squat	60 sec	10	3
Upper Legs		Dumbbell Lunges	60 sec	10	3
Upper Legs		Pile Squat	60 sec	10	3
Lower Legs		Standing Dumbbell Calf Raise	60 sec	10	3

Saturday

Abs / cardio

Muscle	Exercise Name		Timer	Reps	Sets	Track
Chest		Push Up	60 sec	15	4
Abs		Crunches	60 sec	15	4
Cardio		Running	60 min	N/A	N/A

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