Hallo, mijn doel is massa. Wat vinden jullie hiervan?
alles doe ik 3x10

Dag1: borst-schouders-triceps
Dag2: rug-benen-biceps
Dag3: borst-schouder-triceps
Dag4: rug-benen-biceps

dag 1
Borst
Bench press
Seating fly
Incline bench press
Decline dumbell press

Schouders
Barbell press
Upright row
Cable rear lateral raise

Triceps
Glose grip bench press
Push down

dag 2
Rug
deadlift
Cable row
Pulldown
Shrugs

Benen
Squatt
Extension
Leg curl
calf raises

Biceps
Barbell curl
Dumbell curl

dag 3
Borst
Decline bench press
Cable crossover
Flat dumbell press
Incline dumbell press

Schouders
Arnold press
Upright row
Dumbell seated rear lateral raise

Triceps
Bench dip
Pull down

dag 4
Rug
deadlift
Cable row
Dumbell row
Shrugs

Benen
Squat
Extension
Leg curl
calf raises

Biceps
Preacher curl
Hammer curl