Presses

Dumbell seated db arnold press, Targets all 3 heads, hoofdzakelijk front, mass 6
-10, definition 15-20
Dumbell shoulder press, targets all 3 heads, size 6-10, shape 12-15
Barbell front press, Targets all 3 heads, hoofdzakelijk front, size 6-10, shape
12-15
Barbell behind the neck press, targets all 3 heads, size 6-10, shape 12-15
Smithmachine behind the neck press , targets all 3 heads, size 6-10, definition
12+
Smithmachine front press, targets all 3 heads, hoofdzakelijk front, size 6-10, d
efinition 12+
Front delt
Dumbell seated front raise, size/definition front, size 6-10, definition 12-15-2
0
Dumbell front raise, size/definition front, size 6-10, definition 12-15-20
Dumbell incline front raise, size/definition front, size 6-10, definition 12-1520
Dumbell bent over front shoulder raise, size/definition front, mass 6-10, defini
tion 12-15-20
Barbell front raise, size/definition front, mass 6-10, definition 12-15
Cable front raise, size/definition front, size 6-10, definition 15-20
Standing front raise plate, size/definition front, size 6-10, definition 12-15-2
0
Side delt
Cable side lateral raise, side delt, size 6-10, definition 15-20
Db Lateral raise, thumb lower than pinky, side delt, size 6-10, definition 12-15
-20
Machine lateral raise, side delt, size 6-10, definition 12-15-20
Wide grip upright row, side delt width, boven armen parallel, low weight full ra
nge motion, 6-10
Rear delt
Standing Bent over db rear lateral raise, rear delt, mass 10, definition 15-20
Seated bent over db rear lateral raise, rear delt, arms slightly bend, size 6-8,
definition 15-20
Lying db rear lateral raise, rear delt, mass 10, definition 15-20
One arm cable rear lateral raise, rear delt, mass 10, definition 15-20
Rear delt pulls, rear delt, traps, finish, not mass, 10+
Trapezius
Db upright row, traps, Traps boven armen parallel, mass 6-10, definition 12-15
Standing EZ-bb upright row close grip, Traps boven armen parallel, mass 6-10, de
finition 12-15
Cable narrow grip curl bar upright row, Traps boven armen parallel, mass 6-10, d
efinition 12-15
Dumbell shrugs, traps, rear delts, mass 6-10, definition 12-15
Barbell reverse shrugs/row, traps, deltoid, v shape innerback, mass 6-10, shape
12-15
Barbell behind the back shrugs, traps, 6-10 reps, mass
Barbell shrugs, traps, 6-10 reps, mass
Close grip barbell shrugs, traps, 6-10 reps, mass
Wide grip barbell shrugs, traps, 6-10 reps, mass
Smithmachine shrugs, traps, 6-10 reps, mass
Machine shrugs, traps, 6-10 reps, mass
Upperchest
incline db benchpress, upperchest, mass 6-10, definition 15-20
Incline bb benchpress, upperchest, mass 6-10, definition 15-20

Machine incline chestpress, mass 6-10, definition 15-20

Incline smithmachine benchpress, upperchest, mass 6-10, definition 15-20
Midchest
Pecdecks, shape exersize, mass possible, mass 6-10, definition 15-20
Barbell benchpress, mass 6-10, definition 15-20
Dumbell benchpress, mass 6-10, definition 15-20
Smithmachine benchpress, mass 6-10, definition 15-20
Machine chestpress, mass 6-10, definition 15-20
Buitenkant borst
Db flyes, shape exersize, outside and inside, shape 15 reps
Incline db flyes, Upperchest inside and outside, shape exersize 15 reps
Onderkant borst
Decline db benchpress, mass 6-10, definition 15-20
Decline bb benchpress, mass 6-10, definition 15-20
Db pullover, finish exersize, mass heavy as possible 10 reps
Cable cross over (upward), lower chest arms in mass 6-10, definition/shape arms
out finish off 15-20
Dip voorover leunen, outside, more lower/inner chest when squeezed, shape exersi
ze,
end of workout, 12-15
Bicep
Dumbell incline reverse curls
Dumbell incline curls, fuller look, mass 6-10
Dumbell Seated alternate curl, warmup, both heads,
Dumbell standing alternate curl, both heads, mass 6-10
Dumbell preacher curl, both heads, mainly focus on lower bicep, 10+ reps
Dumbell concentration curl, higher peak, taller, stretch, both heads, finish, sh
ape, 10+ reps
Dumbell alternate hammer curls, bicep lower and outer, forearm, finsih, mass 6-1
0
Hammer preacher curls, both heads, mainly focus on lower bicep fuller and wider,
not a warm up, mass 6-10
Barbell spider curl, higher peak, both heads, finish,
Barbell curls, wide grip inner part bicep, close grip outter bart picep, mass 610
Barbell reverse curls, indirectly fore arm, side and lower bicep, finish, mass 6
-10
Ez-barbell curls, both heads, mass 6-10 reps, definition 15-20 reps
Ez-Barbell drag curls, isolates bicep, size excersize, mass 6-10
Ez-Barbell preacher curl, both heads, mainly focus on lower bicep, 10+ reps
Cable ez-bar curl, width grip inner bicep, inside grip outter bicep, mass 6-10,
shape 12-15
Cable rope hammer curls, outerbiceps, forearm, mass 6-10, shape 12-15
Preacher machine bicep curl, both heads, mainly focus on lower bicep, 10+ reps
Tricep
Close grip benchpress ez-bar inner curves elbows out, tricep all 3 heads, size 8
-12, definition 12-15
Cable rope overhead tricep extension, inside head, outside head when pushed out,
size 8-10, definition 10-12
Tricep v bar pushdown, warm up or finish, shape, elbows out inner tricep, elbows
in all three heads, size 6-10, definition 12-15
Tricep reverse grip cable pushdown, curve bar, finish, 15-20 reps
Cable one arm pushdown, all three heads, warm or finisher, low weight 12-15-20
Bent over cable extension, inside head, outside head when pushed out, size 8-10,

definition 10-12
Seated dumbell tricep extension 2hand, inner tricep Definition 2-4 sets 15-20 re
ps, Mass 3-4 sets 8-12 reps
Seated dumbell tricep extension 1hand, inner tricep, Definition 2-4 sets 15-20 r
eps, Mass 3-4 sets 8-12 reps
Lying dumbell tricep extension, inner head Definition 2-4 sets 15-20 reps, mass
3-4 sets 8-12 reps
Seated barbell extension, inner head, 2-4 sets 15-20 reps, mass 3-4 sets 8-12 re
ps
Lying barbell extension, Definition 2-4 sets 15-20 reps, mass 3-4 sets 8-12 reps
Dumbell kickback, shape excersize, low weight, outer head, 15-20 reps
Onderarmen
Dumbell wrist curls, innerpart forearm, mass excersize, 6-10 reps
Barbell seated reverse wristcurls, forearms on legs -> no bicep,
Barbell standing behind the back wristcurls, mass 6-10
Barbell wrist curls, innerpart forearm, mass excersize, 6-10 reps
Ez-barbell reverse preacher curls, forearm, mass 6-10
Back, always arch in lower back
Pulldowns width, Rows thickness
Rear pulldown, width of lats, mass 10, definition 15-20
Front pulldown, Width of lats, mass 10, definition 15-20
Underhand pulldown, width lowerlats, mass 6-10, definition 15-20
Chin Ups pulldown grip, NR1 excersize backwidth, mass 10 reps, definition 15-20
One arm dumbell rows, stretch, latWidth and thickness, Mass 10, definition 15-20
Bent over barbell row, thickness midback, Reps +- 10
T-bar row, thickness midback, reps +-10
Dumbell 45bench rows palms in, lowerlats, thickness middleback, heavy weight, 1020 reps
Dumbell 45bench rows palms out, thickness upperback, rear delts, traps, romboid,
heavy weight, 10-20 reps
Seated machine rows vertical grip, thickness wholeback, Mass 10, definition 1520
Seated machine rows horizontal grip, thickness upperback, Mass 10, definition 15
-20
Lower cable pull bar atachment,warmup or finish, wholeback, mass 8-10 10-12, def
inition 12-15 15-20
Standing bent over rope pull down, thickness and widthness of lats, finish, 10+
reps
Partial deadlifts smithmachine, mass, lowerback, harmstrings, glutes, met warmup
s, dan 6-10 reps
Seated cable rows, thickness, romboids, midback, +-10 reps
Smithmachine barbell rows, thickness upperback,
Smithmachine barbell row narrow grip, thickness lower lat, met warmups,
Hammer strenght rows, thickness lats,
Close grip pulldown triangle attachment, lowerlats thickness,
Hammer pulldowns, witdh, lower weight, less rest,
Lowerback
Backextensions, 10-20 reps
Barbell deadlift, lowerback, hips, legs, lats, mass and thickness, 10-12-15 reps
, later minder reps
Benen
Dumbell
Barbell
Dumbell
reps
Dumbell

lunges, quads, harmstrings, glutes, 10-12 reps

Stiff legged deadlift, harmstrings, shape excersize, 15-20reps
stiff legged deadlift, upperharmstring, glutes, warmup or finish, 15-20
stiff legged deadlift heels on plates, lowerharmstrings, warmup or finis

h, 15-20 reps
Barbell squat, harmstringes, glutes, quads,
Seated 45Leg press, outside leg feet closer, inside leg feet wider,
Leg extensions, quads, shape, size, warm-up excersize, outerpart turn feet in, i
nner part turn feet out,
overall part feet straight, 12-20 reps
Hack squat, quads, size, shape, mass 6-10, definition 15-20
Single leg hack squat, quads, size, shape, mass 6-10, definition 15-20
Kuiten, toe's out works inside, toe's in works outside, toe's straight complete
Seated calf raise, mass/definition 15-20 reps
Standing calf raise, mass/definition 15-20 reps
Barbell seated calf raise, mass/definition 15-20 reps
Machine seated calf raise, mass/definition 15-20 reps
One legged dumbbel calf raise, foot db side on plate, mass/definition 15-20 reps