Full body - dumbbells
Full Body 1 (maandag)
Warm Up
1 set
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Goblet Squat
3 sets
·
10 reps
Bench Press (Dumbbell)
3 sets
·
10 reps
Dumbbell Row
3 sets
·
10 reps
Lateral Raise (Dumbbell)
3 sets
·
10 reps
Bicep Curl (Dumbbell)
4 sets
·
10 reps
Full Body 2 (donderdag)
Warm Up
1 set
Romanian Deadlift (Dumbbell)
3 sets
·
10 reps
Standing Calf Raise (Dumbbell)
3 sets
·
15 reps
Incline Bench Press (Dumbbell)
3 sets
·
10 reps
Shrug (Dumbbell)
3 sets
·
10 reps
Pullover (Dumbbell)
3 sets
·
10 reps
Chest Supported Reverse Fly (Dumbbell)
3 sets
·
10 reps
Full Body 3 (zaterdag)
Warm Up
1 set
Goblet Squat
3 sets
·
10 reps
Chest Fly (Dumbbell)
3 sets
·
10 reps
Arnold Press (Dumbbell)
3 sets
·
10 reps
_Upper-Arms_thumbnail@3x.jpg)
Hammer Curl (Dumbbell)
3 sets
·
10 reps
Triceps Extension (Dumbbell)
3 sets
·
12 reps
Bent Over Row (Dumbbell)
3 sets
·
10 reps