Week 2

Het berekenen van je onderhoudscalorieën

Y-raise cable D-handle

Y-raise cable cuffed

Split squat

Bicep cable hammer curl

Bicep curl cable D-handle

Overhead tricep cable extension

Rope cable pushdown

Butterfly raise

Cable Shrug

Cable hip abduction

D-handle cable pushdown

Dumbell hammer curl

Converging costal chest press

Dumbell shrug

EZ-bar cable curl

Facing away bicep curl

Facing away cable hammer curl

French press

Glute bridge (floor)

Landmine shoulder press

Landmine hipthrust

Overhead dumbell tricep extension

Overhead unilateral rope cable extension

Lat pulldown

Preacher curl

Rear delt cable crossover

Reverse lunge

Revers grip D-handle pushdown

Skull crushers

Reverse grip EZ-bar pushdown

Supinated dumbell curl

Skull over’s

Supinating dumbell curl

Tricep bar pushdown (cable)

Unilateral rope cable pushdown

Walking lunges

Weighted hip extension

45˚ hip extension hamstring focus

45˚ hip extension glute focus

Adductor machine

B-stance hipthrust

Banded romanian deadlift

Bent over barbell row

Seated barbell shoulder press

Calf raise unilateral dumbell

Laying hamstring curl dumbell

Conventional deadlift

Hamstring curl unilateral cable cuffed

Hack squat

Hex bar deadlift

Hip thrust machine

“kas” glute bridge

Hip thrust

Laying hamstring curl

Leg extension

Machine shoulder press

Military press

Legpress

Nordic hamstring curl

Reverse hack squat

Reverse V-squat

Seated calf raise

Romanian deadlift

Seated hamstring curl

Side raise machine

Smith machine shoulder press

Smith machine squat

Squats

Standing calf raise

Standing hamstring curl

Stiff legged deadlift

T-bar close grip row

Toe-press (legpress)

V-squat

Wide grip lat pulldown

Bilateral chest supported Illiac pulldown

Unilateral chest supported Illiac pulldown

Dumbell shoulder press

Y-raise facing in

Y-raise cuffed incline bench

Week 8

Week 7

Incline bench dumbell side raise

Close grip smith machine press

Neutral grip lat pulldown

cable side raise cuffed

Y-raise incline bench Dumbell

Side raise cable D-handle

Seated row unilateral D-handle

Seated rear delt row D-handle

Seated cable row wide grip/U-bar

Seated cable row supinated

Seated cable high row

Reverse pec deck machine

Rear delt high cable

Push ups

Pulldown machine supinated grip

Pull up