woutterhaar

Nov 17th 2014

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6 dagen prio rug

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5 DAYS - Bulking - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

6 dagen split met prio: rug

Borst Volume - Biceps 9 exercises, 1 hr 19 mins

Barbell Incline Bench Press	3x8 reps	rest: 60s
Barbell Bench Press	3x8 reps	rest: 60s
Dip	3x88 reps	rest: 60s
Dumbbell Incline Bench Press	3x8 reps	rest: 60s
Dumbbell Bench Press	3x8 reps	rest: 60s
Barbell Curl	3x12 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x12 reps	rest: 60s
Cable Bicep Curl	3x12,88 reps	rest: 60s
Cable Rope Hammer Curl	3x12 reps	rest: 60s

Rug - Traps 7 exercises, 44 mins

Pull-Up	3x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
Cable Front Lat Pulldown (Close Grip)	3x9 reps	rest: 60s
Back Hyperextension	3x8 reps	rest: 60s
Machine Lat Pulldown	3x12,88 reps	rest: 60s
Barbell Behind the Back Shrug	4x8,88 reps	rest: 60s
Dumbbell Shoulder Shrug	4x8 reps	rest: 60s

Benen 7 exercises, 44 mins

Barbell Squat (Wide Stance)	3x8 reps	rest: 60s
Barbell Squat with Narrow Stance	3x8 reps	rest: 60s
Barbell Stiff-Leg Deadlift	4x8 reps	rest: 60s
Machine Leg Press (Wide Stance)	3x8 reps	rest: 60s
Machine Leg Press (Narrow Stance)	3x8 reps	rest: 60s
Machine Leg Extension	3x12,88 reps	rest: 60s
Machine Seated Leg Curl	3x12,88 reps	rest: 60s

Schouders - Triceps - Buik 11 exercises, 1 hr 13 mins

Smith Machine Shoulder Press	3x8 reps	rest: 60s
Barbell Upright Row	3x8 reps	rest: 60s
Dumbbell Seated Side Lateral Raise	3x8,88 reps	rest: 60s
Dumbbell Seated Bent-Over Reverse Fly	3x8,88 reps	rest: 60s
Barbell Tricep Extension	3x12 reps	rest: 60s
Cable Shoulder Extension	3x12 reps	rest: 60s
Cable Rope Overhead Tricep Extension	3x12 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x12 reps	rest: 60s
Cable Kneeling Crunch	3x12 reps	rest: 60s
Cable Crunch	3x12 reps	rest: 60s
Hanging Leg Raise	3x12 reps	rest: 60s

Borst wijd - Kuiten 6 exercises, 43 mins

Rug - Buik 8 exercises, 56 mins