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Weekly Fitness Program Overview

The document outlines a training program split across 5 days per week. It includes exercises for back and biceps on Mondays, chest and triceps on Tuesdays, legs and abs on Wednesdays, and back and biceps again on Thursdays, with Fridays reserved for rest. Saturday and Sunday involve home exercises or rest. The back, chest, legs, and abs/core sections provide 4-5 exercises each and specify sets and reps for each one.

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KARL VV
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7 views2 pages

Weekly Fitness Program Overview

The document outlines a training program split across 5 days per week. It includes exercises for back and biceps on Mondays, chest and triceps on Tuesdays, legs and abs on Wednesdays, and back and biceps again on Thursdays, with Fridays reserved for rest. Saturday and Sunday involve home exercises or rest. The back, chest, legs, and abs/core sections provide 4-5 exercises each and specify sets and reps for each one.

Uploaded by

KARL VV
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd

Trainingprogramma

Split
Maandag Dinsdag Woensdag Donderdag Vrijdag Zaterdag Zondag
Back & Biceps Chest & Triceps Legs & Abs Back & Biceps Rest Thuis Thuis
oefening/Rest oefening/Rest

Back: Pullup (6x8-10 -> 3x wide, 3x close grip) – Pendlay row (5x5) – one arm dumbbell row (3x8) – cable pullover (3x10) – barbell deadlift
(3x12)
Biceps: Barbell curl (3x12) – Inclined bench dumbbell curl (3x10) – Hammer curl (3x10) – Preacher curl (3x12)

Chest: Barbell bench press (4x15/12/10/8) – incline bench press (4x15/12/10/8) – incline dumbbell flyes (4x10-12) – cable crossover (4x15) –
pushups (1 set to failure)
Triceps: Single arm cross body extension (4x10-15) – standing dumbbell triceps extension (4x10-15) – Cable one arm tricep extension (4x10-15)
– Dip machine (4x10-15) – triceps overhead cable extension with rope (4x10-15) – bench dips (4x failure)

Legs: Barbell squat (4x12) – Leg press w high foot placement (3x12) – deadlift (4x10) – Hamstring curl (3x12) – Quad contradiction (3x10) – calf
extension (5x12)
Abs: Hanging leg raise + Rope crunch (4x12 each) – Reverse crunch + Weighted sit-ups (4x12 each) – Seated barbell twist (3x30) + side plank
(3x3sec each side) – ab roller (4x15) + decline reverse crunch (4x15)

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