dag 1:
rug: deadlift
t bar row
pull ups
one arm dumbell row
barbel shrug

voorarmen: reverse barbell preacher curls

Dag 2:

Borst: benchpress flat/decline/incline
flyes flat/decline/incline
triceps: weighted bench dips
lying dumbell tricep extension
tate press

dag 3:
benen: squat,
leg extensions
lying leg curls
standing barbell calf raises
biceps: preacher curl
barbell curl
concentration curl

Dag 4:
buik: http://www.youtube.com/watch?v=RYbCTQVusNk

schouders: barbell shoulder press;
dumbell lying lateral raise
dumbell raise

suggesties aub