Dag A Trainings Schema

Rug: Mass Gaining

OefeningSetsReps

Pulldown to Front310-8-8

Seated Cable Row310-10-8

Good Morning210-10

Schouders: Mass Gaining

OefeningSetsReps

Seated Barbell Press412-10-8-6

Seated DB Press310-8-6

Front DB Raise210-10

DB Lateral Raise310-8-8

Armen: Biceps: Mass GainingOefeningSetsReps

Standing Barbell Curl510-10-8-6-6

EZ-Bar Preacher Curl310-8-6

Concentration Curl212-12

Hammer Curl310-10-8

Dag B Trainings Schema

Borst: Muscle Defining

OefeningSetsReps

Flat Bench DB Press412-12-10-8

Incline DB Press312-10-10

Incline DB Flye312-12-12

Pec Deck Flye315-15-15

Cable Cross Over212-12

Pull Over312-12-12

Armen: Triceps: Mass Gaining

OefeningSetsReps

Close Grip Bench Press510-10-8-6-6

Bench Dip310-10-10

Seated EZ-Bar French Press310-8-6

Rope Pressdown310-10-8

Benen: Mass Gaining

OefeningSetsReps

Seated Hip Adduction312-12-12

Seated Hip Abduction312-12-12

Leg Extension310-10-8

Lying Leg Curl212-10

Standing Calf Raise315-12-12