Rug +benen( dag 1):
-3x12 squat
-2x12 Deadlift
-2x20 one leg calf raises
-2x12 pistols
-2x12 Glute Ham Raise
-2x5 pull ups
-2x12 dumbell row
-2x12 shurgs
-2x12 superman
Buik + borst (dag 2):
-2x12 bench press
-4x12 Dumby Press/ flies
-2x12 dips
-4x12 push ups
-3x12 sit ups
-3x12 hanging leg raises
-3x12 dumbell side bend
-3x12 leg raises ( liggend)
Armen+ schouders(dag 3) :
-3x12 militairy press
-3x12 Dumbell side raise
-3x12 Bent Over Raise
-3x12 Front raise
-3x12 Dumbell curl
-3x12 Tricep Bench Dips
-3x12 One Arm Triceps Extension