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fer joostan

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Jan 16th, 2017
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  1. PUSH
  2. Bench 3x6-8
  3. Overhead Press 3x6-8
  4. Incline Dumbbell Press 4x8
  5. Tricep pulldown 5x10
  6. Dumbbell tricep ext 4x8-12
  7. Dip (Assist or BW) 4xFailure
  8.  
  9. Cardio/abs
  10. Elliptical/Treadmill 30min
  11. Ladder drill 4x
  12. Decline crunch 4xFailure
  13. Leg raise 4xFailure
  14.  
  15. Pull
  16. Trapbar deadlift 3x5
  17. Pullup (Assisted or BW) 4xFailure
  18. Cable row 4x12
  19. Hammer curl 3x10
  20. Concentration curl 4x6-8
  21. Shrug 4x10
  22.  
  23. Leg
  24. Squat 3x6-8 OR Legpress 3x12
  25. Leg extension 3x12
  26. Dumbbell step ups 4x10
  27. Sitting leg curl 3x10
  28. Lying leg curl 3x10
  29. Toe press 4x15
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