Program — Fitness

Push / Legs A / Pull / Rest / Shoulders+Arms / Legs B

Push

Monday · 6 exercises

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DB Flat Press

Chest

3 sets

8–12 reps

Double progression: als 3x12 lukt, gewicht omhoog

DB Incline Press

Chest

3 sets

8–12 reps

Cable Fly Mid

Chest

3 sets

12–15 reps

Squeeze bovenaan

Cable Fly Low-High

Chest

3 sets

12–15 reps

Laag naar hoog

Rope Pushdown

Triceps

3 sets

10–15 reps

Superset 1

Overhead Rope Ext

Triceps

3 sets

10–15 reps

Superset met pushdown

Superset 1

Legs A

Tuesday · 6 exercises

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Barbell Squat

Quads

4 sets

6–10 reps

Opbouwen: 40-50-60-70

Leg Press

Quads

3 sets

10–12 reps

Leg Extension

Quads

3 sets

12–15 reps

Squeeze bovenaan

Walking Lunges

Quads

3 sets

10–12 reps

Per been, 16kg dumbbells

Leg Curl

Hamstrings

3 sets

12–15 reps

Calf Raise

Calves

4 sets

15–20 reps

Langzaam negatief

Pull

Wednesday · 7 exercises

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Lat Pulldown

Back

3 sets

8–12 reps

Brede greep

Cable Row

Back

3 sets

8–12 reps

V-bar

T-Bar Row

Back

3 sets

8–10 reps

DB Row

Back

3 sets

10–12 reps

Per arm

Straight Arm Pulldown

Back

3 sets

12–15 reps

Lats isolatie

EZ Bar Curl

Biceps

3 sets

8–12 reps

Superset 1

Hammer Curl

Biceps

3 sets

10–12 reps

Superset met EZ curl

Superset 1

Shoulders + Arms

Friday · 8 exercises

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Machine Shoulder Press

Shoulders

3 sets

8–12 reps

DB Lateral Raise

Shoulders

4 sets

12–15 reps

Controlled, niet slingeren

Face Pull

Shoulders

3 sets

15–20 reps

Achterste delt + rotator

Reverse Pec Deck

Shoulders

3 sets

12–15 reps

Cable Curl

Biceps

3 sets

10–12 reps

Superset 1

Rope Pushdown

Triceps

3 sets

10–12 reps

Superset bi/tri

Superset 1

Incline DB Curl

Biceps

3 sets

10–12 reps

Superset 2

Overhead Rope Ext

Triceps

3 sets

10–12 reps

Superset bi/tri

Superset 2

Legs B

Saturday · 6 exercises

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Romanian Deadlift

Hamstrings

3 sets

8–10 reps

Hamstring focus

Hip Thrust

Glutes

3 sets

10–12 reps

Squeeze bovenaan

Bulgarian Split Squat

Quads

3 sets

10–12 reps

Per been

Hack Squat

Quads

3 sets

10–12 reps

Leg Curl

Hamstrings

3 sets

12–15 reps

Calf Raise

Calves

4 sets

15–20 reps

Langzaam negatief

Restricted Access

5-DAY SPLIT

Push

DB Flat Press

DB Incline Press

Cable Fly Mid

Cable Fly Low-High

Rope Pushdown

Overhead Rope Ext

Legs A

Barbell Squat

Leg Press

Leg Extension

Walking Lunges

Leg Curl

Calf Raise

Pull

Lat Pulldown

Cable Row

T-Bar Row

DB Row

Straight Arm Pulldown

EZ Bar Curl

Hammer Curl

Shoulders + Arms

Machine Shoulder Press

DB Lateral Raise

Face Pull

Reverse Pec Deck

Cable Curl

Rope Pushdown

Incline DB Curl

Overhead Rope Ext

Legs B

Romanian Deadlift

Hip Thrust

Bulgarian Split Squat

Hack Squat

Leg Curl

Calf Raise