Strength Program

Intens Duration 36 minuten

Doelgebieden: Full Body

Uitrusting: Barbell, Dumbbells, Bench, Pull Up Bar, Stability Ball

Toegevoegd door Roger Sparrock

Perform 2-3 times a week.

Exercises

Set 1: 1 ronde

Barbell Back Loaded Squats

8 herhalingen

One Arm Dumbbell Rows

8 herhalingen

One Arm Dumbbell Rows

8 herhalingen

Rest

2 minuten

Set 2: 1 ronde

Barbell Back Loaded Squats

10 herhalingen

One Arm Dumbbell Rows

10 herhalingen

One Arm Dumbbell Rows

10 herhalingen

Set 3: 1 ronde

Rest

4 minuten

Set 4: 1 ronde

Barbell Bench Press

8 herhalingen

Trap Bar Deadlift

8 herhalingen

Rest

2 minuten

Set 5: 1 ronde

Barbell Bench Press

10 herhalingen

Trap Bar Deadlift

10 herhalingen

Set 6: 1 ronde

Rest

4 minuten

Set 7: 1 ronde

Dumbbell Overhead Presses

8 herhalingen

Pull-Ups

8 herhalingen

Rest

2 minuten

Set 8: 1 ronde

Dumbbell Overhead Presses

10 herhalingen

Pull-Ups

10 herhalingen

Set 9: 1 ronde

Rest

2 minuten

Set 10: 2 rondes

Dumbbell Tricep Extensions

10 herhalingen

Standing Barbell Calf Raise

15 herhalingen

Rest

40 seconden

Set 11: 2 rondes

Ez Bar Curl

12 herhalingen

Standing Barbell Calf Raise

20 herhalingen

Rest

40 seconden

Set 12: 2 rondes

Glute Bridge

15 herhalingen

Ab Wheel

10 herhalingen

Rest

40 seconden

Set 13: 2 rondes

Suitcase Carry

30 seconden

Suitcase Carry

30 seconden

Rest

30 seconden

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Strength Program

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Exercises

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