Benen Alternate Day
Squat Front Squat
Leg Press Lunges
Leg Curl Leg Extension
Kuiten Alternate Day
Calf Raises Calf Raises
Biceps Alternate Day
EZ-Curl ( Close ) EZ Curl ( Wide )
Dumbell Curl
Triceps Alternate Day
Behind The Head extension Dips
Skull Crushers Triceps Pulldown
Shouders Alternate Day
Military Press Neck Press
Upright Row Dumbell Press
Borst Alternate Day
Bench Press Cable Crossover
Dumbell Flyes Incline Bench/DB Press
Rug Alternate Day
Close Grip Pulldown Chin-Ups
Dumbell Row Wide Grip Pulldown
Deadlift Deadlift
Traps Alternate Day
Front Shrugs Back Shrugs
Buik Alternate Day
Crunches Side Crunches