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JJ1999

Mening ppl 6 dagen gevraagd.

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Benen dag A maandag

Squat 4 sets

Legg extensions 4 sets

Hamstring curl 3 sets

Lying hamstring curls 3 sets

Kuiten 4 sets

Push dag A dinsdag

Flatt bench bress 4 sets

Decline press 4 sets

Shoulder press 5 sets

Skull crushers 4 sets

(BUIK)

Pull dag A woensdag

Deadlift 4 sets

Cable pulldown wijde grip 4 sets

Lying machine row4 sets

Reverse flie machine 4sets

barbel curl 4sets



Benen dag B Donderdag/vrijdag

Leg press 4 sets

Squat4 sets

Hamstring curl 3 sets

Lying hamstring curls 3 sets

Kuiten 4 sets





Push dag B

Incline press 4 sets

Flies 4 sets

Db Side raises 4 sets

Cable tricep pushdown 4 sets



Pull dag B

Pull ups 4 sets

Smallgrip pulldown 4sets

Barbell rows 4 sets

Reverse flies 4 sets

(back extension?)

Bicep cable curls 4 sets

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