Holiday training

Example:

Dag 1. Upperbody
-Military press or db press (something for shoulders) 3x12
-Db incline press 3x15
-Upperback, Lat pulldowns or db rows, machine rows...3x15
-Rear shoulders, scarecrows or face pulls 3x15
-Side raises with db or cables 3x15
-Triceps, cable extensions or bar extensions 3x20
-Biceps db curls or cable curls.. etc.etc. 3x15

Dag 2. Lowerbody
-Squat/Leg press 3x10
-Split squats or lunges 3x12
-Back extensions, Pulltrhough's 3x12
-Leg ext. 3x15
-Abs.....

Dag 3.
Benchpress/Incline bench/Flat dumbbell press etc. 3x12
Db flyes (chest), cable flyes, Incline db press 3x15
Machine rows 3x15
Side raises 3x15
Triceps cable extension 3x15
Biceps cable curls 3x15

Dag 4.
Deadlift/box deadlift 3x10
Pull trhoughs/back extensions 3x15
Leg extensions 3x15
Leg curls 3x15
Abs

Overzicht:
Dag 1. Military press + assistance
Dag 2. Squat + assistance
Dag 3 Benchpress + assistance
Dag 4 Deadlift + assistance



Voor de upperbody dagen, dus na je military press of benchpress kun je kiezen uit:

Borst (5x10-20)- DB benchpress, DB incline,Incline press barbell, Dips, push ups.
Lats/boven rug (5x10-20)- DB rows, bent over rows, Optrekken, Lat pulldowns, Seated rows.
Schouders (3x15) Side raises db, side raises cable, leaning side raises, front raises cable of db, db seated press, db single arm standing press.
Triceps (3x15) cable extensions stang of touw, overhead cable extensions, single arm extensions.
Biceps (3x15) DB curls, DB hammer curls, rope curls, barbell curls.

Voor de deadlift dag :

Hamstrings (5x10-20) Leg curls seated, leg curls standing.
Quads (5x10-20) Leg press, hack squat, leg extensions, lunges, split squats.
Abs (5x10-20) Sit ups, hanging leg raises, db side bend, V-ups, sprinter ups, plate side twist, cable crunch, standing rope crunch.

Voor de squat dag veranderd alleen de Hamstring oefening in lowerback oefening:

Lowerback (5x10-20) 45graden back extensions, pull through, good morning ssb.
Quads (5x10-20) Leg press, hack squat, leg extensions, lunges, split squats.
Abs (5x10-20) Sit ups, hanging leg raises, db side bend, V-ups, sprinter ups, plate side twist, cable crunch, standing rope crunch.