| Schema: | Total-body-1 |  |
| Trainer: | Begeleider-2 |
| Weken: | 12 |
| Dagen: | woensdag |
| Start: | 14 augustus 2021 | Eind | 06 november 2021 |
Rower fluid
 | S: | x | | | | | |
| T: | | | | | | |
| P: | | | | | | |
| G: | | | | | | |
Crosstrainer-2
 | I-1: | x | | | | | |
| Prog: | | | | | | |
| I-2: | | | | | | |
| I-3: | | | | | | |
Incline flyes
 | S: | 3 x 6-8 | | | | | |
| T: | 1 op 2 neer | | | | | |
| P: | 60 | | | | | |
| G: | | | | | | |
Incline dumbbell press
 | S: | 3 x 6-8 | | | | | |
| T: | 1 op 2 neer | | | | | |
| P: | 60 | | | | | |
| G: | | | | | | |
Lat pull down front-2
 | S: | 3 x 6-8 | | | | | |
| T: | 1 op 2 neer | | | | | |
| P: | 60 | | | | | |
| G: | | | | | | |
Squat front
 | S: | 3 x 6-8 | | | | | |
| T: | 1 op 2 neer | | | | | |
| P: | 60 | | | | | |
| G: | | | | | | |
Full deadlift barbell
 | S: | 3 x 6-8 | | | | | |
| T: | 1 op 2 neer | | | | | |
| P: | 60 | | | | | |
| G: | | | | | | |
Lateral dumbbells 04
 | S: | 3 x 6-8 | | | | | |
| T: | 1 op 2 neer | | | | | |
| P: | 60 | | | | | |
| G: | | | | | | |
Hex Deadlift
 | S: | 3 x 6-8 | | | | | |
| T: | 1 op 2 neer | | | | | |
| P: | 60 | | | | | |
| G: | | | | | | |
Swimming
 | I-1: | x | | | | | |
| Prog: | | | | | | |
| I-2: | | | | | | |
| I-3: | | | | | | |