THE KILLER PROGRAM

Good balance between time and energy
1,5 hour workout.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

Week 17

Week 18

Chest Fly (Machine)

Chest Press (Machine)

Incline Bench Press (Dumbbell)

Shoulder Press (Machine)

Rear Delt Fly (Cable)

Bayesian Curl

Hammer Curl (Dumbbell)

Chest shoulder bicep

Wide Grip Lat Pulldown

Barbell Row

Face Pull

Overhead Tricep Extension (Cable)

Tricep Extension (Cable)

Cable Crunch

Abs Crunch (Machine)

Back tricep abs

Deadlift (Barbell)

Hip Adductor (Machine)

Hip Abductor (Machine)

Leg Extension

Lying Leg Curl

Standing Calf Raise

Leg day

Incline Bench Press (Smith Machine)

Chest Fly (Cable)

Dip (Bodyweight)

Pull-Up (Bodyweight)

Seated Row (Cable)

Die Ene Voor Je Lats Met Een Straight Bar Bij De Cables En Dan Trek Je Hem Van Boven Naar Onder Schuin

Chest rug abs

Bicep Curl (Dumbbell)

Preacher Curl (EZ Bar)

Single Arm Rear Delt Cable Fly

Seated Shoulder Press (Dumbbell)

Lateral Raise (Dumbbell)

Armen shoulder

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