Warming up

10 min
Loopband
3 x 15 sec.
Hangen aan bar

Push

5-10 min
Bovenlichaam stretchen resistance band
4 x 10
Dumbell shoulder press
4 x 10
Bench press
4 x 10
Side raises

Schouders

5 x 10
Cable flies
4 x 10
Upright rows
4 x 10
Rope triceps
4 x 10
Single arm tricep pulldown