DAG 1 BORST, SCHOUDERS & TRICEPS

Bench press

Incline dumbbell press

Dumbbell shoulder press

Front dumbbell raise

Dumbbell flyes

Tricep pushdown

DAG 2 BENEN, RUG & BICEPS

Deadlift

Leg press

Pull ups

Single arm dumbbell row

Leg extension

Barbell curls

DAG 3 BORST, SCHOUDERS & TRICEPS

Incline bench press

Flat dumbbell press

Dumbbell shoulder press

Lateral dumbbell raise

Dumbbell flyes

Tricep pushdown

DAG 4 BENEN, RUG & BICEPS

Squats

Leg curls

Pull ups

Single arm dumbbell row

Cable face pull

Barbell curls