Overzicht trainingen Week 1-4

dAG 1

- Squats (1*15, 3*12)
- Single leg dumbel deadlift (3*12 per been)
- Bench press apparaat (4*12)
- Flyers (4*12)
- Pull down wide grip (4*12)
- Pull down onderhands narrow grip (4*12)

DAG 2

- Lunges (4*20 = 10 per been)
- Leg extensions (2*12, 2*10)
- Bench press apparaat (4*12)
- Flyers (4*12)
- Cable row (4*12)
- Pull down wide grip (4*12)

DAG 3

- Squats (1*15, 3*12)
- Leg press (2*12, 2*10)
- Bench press apparaat (2*12, 2*10)
- Peck apparaat (2*12, 2*10)
- Barbell row (2*12, 2*10)
- Side lateral raise (schouder) (4*12)

DAG 4

- Lunches (4*20)
- Single leg dumbell deadlift (3*12 per been)
- Opdrukken, evt op knieen (4*12)
- Flyers (4*12)
- Pull down wide grip (2*12, 2*10)
- Pull down onderhands narrow grip (2*12, 2*10)

DAG 5

- Squats (1*15, 3*12)
- Leg extensions (2*12, 2*10)
- Plank (3* zo lang mogelijk)
- Bench press incline (4*12)
- Cable row (2*12, 2*10)
- Pull down wide grip (2*12, 2*10)

DAG 6

- Lunges (4*20)
- Leg press (2*12, 2*10)
- Opdrukken, evt op knieen (4*12)
- Peck apparaat (2*12, 2*10)
- Barbell row (2*12, 2*10)
- Bent over rear delt raise (4*12)

DAG 7

- Squats narrow stand (1* 15, 2*12)
- Squats sumo style (2*12)
- Single leg dumbell deadlift (3*10)
- Bench press apparaat (2*12, 2* 10)
- Flyers (2*12, 2*10)
- Pull down wide grip (1*12, 2*10, 1*8)
- Pull down onderhands narrow grip (1*12, 2*10, 1*8)

DAG 8

- Walking lunges (4*20)
- Leg extensions (1*12, 2*10, 1*8)
- Bench press apparaat (2*12, 2*10)
- Flyers decline (2*12, 2*10)
- Cable row (1*12, 2*10, 1*8)
- Pull down wide grip (1*12, 2*10, 1*8)

DAG 9

- Squats narrow stand (1*15, 2*12)
- Squats sumo style (2*12)
- Leg press (2*12, 2*10)
- Bench press (2*12, 2*10)
- Peck apparaat (2*12, 2*10)
- Barbell row (1*12, 2*10, 1*8)
- Side lateral raise (3*12, 1*10)

DAG 10

- Walking lunges (4*20)
- Single leg dumbell deadlift (3*10)
- Opdrukken (4*12)
- Flyers (2*12, 2*10)
- Pull down wide grip (1*12, 2*10, 1*8)
- Pull down onderhands
narrow grip (1*12, 2*10, 1*8)

DAG 11

- Squats narrow stand (1*15, 2*12)
- Squats sumo style (2*12)
- Leg extensions (1*12, 2*10, 1*8)
- Plank (3 * zo lang mogelijk)
- Bench press incline (2*12, 2*10)
- Cable row (1*12, 2*10, 1*8)
- Pull down wide grip (1*12, 2*10, 1*8)

DAG 12

- Walking lunges (4*20)
- Leg press (2*12, 1*10, 1*8)
- Opdrukken (4*12)
- Peck apparaat (2*12, 2*10)
- Barbell row (1*12, 2*10, 1*8)
- Bent over rear delt raise (2*12, 2*10)