OEFENINGEN MET

LOSSE HALTERS

1

1. BICEPS

2. TRICEPS

3. SCHOUDERS

4. BORST

5. RUG

6. BENEN

7. BUIK

2

1

BICEPS

3

BICEPS

1. Dumbell Curl

2. Hammer Curl

3. Cable Curl

4. Barbell Curl

5. Scott Curl

4

1. DUMBELL CURL

5

2. HAMMER CURL

6

3. CABLE CURL

7

4. BARBELL CURL

8

5. SCOTT CURL

9

2

TRICEPS

10

TRICEPS

1. Triceps PushDown

2. Lying Triceps Extension

3. Lying Dumbell Triceps Extension

4. One Arm Triceps Extension

5. Dumbell Triceps Extension

6. Triceps Kickback

11

1. TRICEPS PUSHDOWN

12

2. LYING TRICEPS EXTENSION

13

3. LYING DUMBELL TRICEPS EXTENSION

14

4. ONE ARM TRICEPS EXTENSION

15

5. DUMBELL TRICEPS EXTENSION

16

6. TRICEPS KICKBACK

17

3

SCHOUDERS

18

SCHOUDERS

1. Front Press

2. Dumbell Press

3. Lateral Raise

4. Front Raise

5. Upright Row

19

1. FRONT PRESS

20

2. DUMBELL PRESS

21

3. LATERAL RAISE

22

4. FRONT RAISE

23

5. UPRIGHT ROW

24

4

BORST

25

BORST

1. Bench Press

2. Incline Bench Press

3. Decline Bench Press

4. Push Up

5. Dips

6. Lying Dumbell Press

7. Fly

8. Incline Dumbell Press

9. Incline Fly

10.Cable Crossover

11.Dumbell Pullover

12.Barbell Pullover

26

1. BENCH PRESS

27

2. INCLINE BENCH PRESS

28

3. DECLINE BENCH PRESS

29

4. PUSH UP

30

5. DIPS

31

6. LYING DUMBELL PRESS

32

7. FLY

33

8. INCLINE DUMBELL PRESS

34

9. INCLINE FLY

35

10.CABLE CROSS OVER

36

11. DUMBELL PULLOVER

37

12.BARBELL PULLOVER

38

5

RUG

39

RUG

1. Chin Up

2. Close Grip Chin Up

3. Dumbell Row

4. Barbell Row

5. Upright Row

40

1. CHIN UP

41

2. CLOSE GRIP CHIN UP

42

3. DUMBELL ROW

43

4. BARBELL ROW

44

6

BENEN

45

BENEN

1. Dumbell Squat

2. Squat

3. Lunges

4. Calf Raise

46

1. DUMBELL SQUAT

47

2. SQUAT

48

3. LUNGES

49

4. CALF RAISE

50

7

BUIK

51

BUIK

1. Crunches

2. Sit Up

52

1. CRUNCHES

53

2. SIT UP

54