Sander vd Brand

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3 DAYS - Sport Specific - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Upper lower body schedule 8 weken

Upper Body 5 exercises, 34 mins

Barbell Bench Press	4x8 reps	rest: 45s
Barbell Bent-Over Row	4x8 reps	rest: 45s
Dumbbell Seated Arnold Press	3x12 reps	rest: 45s
Dumbbell Bicep Curl	3x12 reps	rest: 45s
Cable Tricep Pushdown (Rope)	3x12 reps	rest: 45s

Lower body 5 exercises, 35 mins

Band Squat	3x12 reps	rest: 45s
Machine Single-Leg Extension	3x12 reps	rest: 45s
Dumbbell Lunge	3x8 reps	rest: 45s
Machine Seated Leg Curl	4x12 reps	rest: 45s
Smith Machine Single-Leg Calf Raise	5x15 reps	rest: 10s

Upper body 6 exercises, 41 mins

Dumbbell Incline Bench Press	3x12 reps	rest: 45s
Cable Lat Pulldown (Wide Grip)	3x12 reps	rest: 45s
Barbell Military Press	3x12 reps	rest: 45s
Cable Front Raise	3x12 reps	rest: 45s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x12 reps	rest: 45s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x12 reps	rest: 45s

Lower body 5 exercises, 37 mins

Smith Machine Squat	5x5 reps	rest: 45s
Machine Leg Extension	3x12 reps	rest: 45s
Machine Single-Leg Curl	3x12 reps	rest: 45s
Machine Leg Press (Narrow Stance)	3x12 reps	rest: 45s
Machine Seated Calf Raise	5x15 reps	rest: 45s