Workout Routine

full body

by rkbd12

5 kilo omhoog benen, 2,5 rug en borst. Alleen als je deze max reps haalt Als je vast loop dus niet meer omhoog gaat 5 kilo omlaag rug en borst. 10 kilo met benen

Workouts

Workout 1

squat machine

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

180 sec

2

–

–

8

180 sec

3

–

–

8

180 sec

romanian deadlift

Set

Intensity

Weight

Reps

Rest time

1

–

–

10

120 sec

2

–

–

10

120 sec

3

–

–

10

120 sec

leg press

Set

Intensity

Weight

Reps

Rest time

1

–

–

12

120 sec

2

–

–

12

120 sec

3

–

–

12

120 sec

leg curl

Set

Intensity

Weight

Reps

Rest time

1

–

–

15

120 sec

2

–

–

15

120 sec

3

–

–

15

120 sec

calf raise standing

Set

Intensity

Weight

Reps

Rest time

1

–

–

12

90 sec

2

–

–

12

90 sec

3

–

–

12

90 sec

hanging leg raises

Set

Reps

Rest time

1

15

90 sec

2

15

90 sec

3

15

90 sec

Workout 2

bench press

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

180 sec

2

–

–

8

180 sec

3

–

–

8

180 sec

barbell row

Set

Intensity

Weight

Reps

Rest time

1

–

–

10

120 sec

2

–

–

10

120 sec

3

–

–

10

120 sec

incline bench press

Set

Intensity

Weight

Reps

Rest time

1

–

–

12

120 sec

2

–

–

12

120 sec

3

–

–

12

120 sec

lat pulldown

Set

Intensity

Weight

Reps

Rest time

1

–

–

12

120 sec

2

–

–

12

120 sec

3

–

–

12

120 sec

tricep pushdown

Set

Intensity

Weight

Reps

Rest time

1

–

–

12

60 sec

2

–

–

12

60 sec

3

–

–

12

60 sec

curl

Set

Intensity

Weight

Reps

Rest time

1

–

–

12

60 sec

2

–

–

12

60 sec

3

–

–

12

60 sec

side lateral raise

Set

Intensity

Weight

Reps

Rest time

1

–

–

15

60 sec

2

–

–

15

60 sec

3

–

–

15

60 sec

Workout 3

deadlift

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

240 sec

2

–

–

5

240 sec

3

–

–

5

240 sec

4

–

–

5

240 sec

5

–

–

5

240 sec

leg press

Set

Intensity

Weight

Reps

Rest time

1

–

–

12

120 sec

2

–

–

12

120 sec

3

–

–

12

120 sec

4

–

–

12

120 sec

leg curl

Set

Intensity

Weight

Reps

Rest time

1

–

–

15

120 sec

2

–

–

15

120 sec

3

–

–

15

120 sec

4

–

–

15

120 sec

calf raise standing

Set

Intensity

Weight

Reps

Rest time

1

–

–

12

90 sec

2

–

–

12

90 sec

3

–

–

12

90 sec

hanging leg raises

Set

Reps

Rest time

1

15

90 sec

2

15

90 sec

3

15

90 sec

Workout 4

bench press

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

120 sec

2

–

–

8

120 sec

3

–

–

8

120 sec

barbell row

Set

Intensity

Weight

Reps

Rest time

1

–

–

10

120 sec

2

–

–

10

120 sec

3

–

–

10

120 sec

seated shoulder press

Set

Intensity

Weight

Reps

Rest time

1

–

–

12

120 sec

2

–

–

12

120 sec

3

–

–

12

120 sec

4

–

–

12

120 sec

lat pulldown

Set

Intensity

Weight

Reps

Rest time

1

–

–

12

120 sec

2

–

–

12

120 sec

3

–

–

12

120 sec

tricep pushdown

Set

Intensity

Weight

Reps

Rest time

1

–

–

12

60 sec

2

–

–

12

60 sec

3

–

–

12

60 sec

seated curl

Set

Intensity

Weight

Reps

Rest time

1

–

–

12

60 sec

2

–

–

12

60 sec

3

–

–

12

60 sec

rear fly machine

Set

Intensity

Weight

Reps

Rest time

1

–

–

15

60 sec

2

–

–

15

60 sec

3

–

–

15

60 sec