Full Gym Schedule

• Day 1: Chest/Shoulders/Biceps
  • Barbell Bench - 3 sets
  • Incline Smith Machine - 2 sets
  • Dips - 2 sets
  • Dumbell Lateral Raise (chest supported) - 3 sets
  • Incline Dumbell Curl - 3 sets
  • Cable Curl - 2 sets
• Day 2: Back/Triceps
  • Lat Pulldown - 3 sets
  • Close Grip Pulldown - 2 sets
  • Cable Row - 2 sets
  • Reverse Pec Deck - 3 sets
  • Dumbell Skullcrushers - 3 sets
  • Rope Overhead Extensions - 2 sets
• Day 3: Legs(Quads)
  • Squats - 3 sets
  • Leg Press - 2 sets
  • Leg Extension - 2 sets
  • Seated Hamstring Curl - 3 sets
  • Leg Raises - 3 sets
• Day 4: Chest/Shoulders/Biceps
  • Barbell Bench - 3 sets
  • Incline Smith Machine - 2 sets
  • Military Press (afmaken met push press) - 3 sets
  • Dumbell Lateral Raise (Chest Supported) - 3 sets
  • Incline Dumbell Curl - 3 sets
  • Cable Curl - 2 sets
• Day 5: Back/Triceps
  • Neutral Grip Pulldown - 3 sets
  • Incline Dumbbell Row - 2 sets
  • Dumbell Row - 2 sets
  • Cable Wrist Curl - 3 sets
  • Reverse Cable Curl - 3 sets
  • Dumbell Skullcrushers - 3 sets
  • Rope Overhead Extensions - 2 sets
• Day 6: Legs(Hams)
  • Squats - 2 sets
  • SLDLs - 3 sets
  • Seated Calf Raise - 3 sets
  • Sissy Squats - 2 sets
  • Seated Hamstring Curl - 2 sets
  • Leg Raise - 2 sets