body { font-family: 'Arial', sans-serif; background-color: #000; color: #fff; margin: 0; padding: 20px; display: flex; justify-content: center; } .container { max-width: 800px; width: 100%; } .day { background: linear-gradient(135deg, #ff7300, #ff9b00); padding: 15px; margin: 10px 0; border-radius: 10px; cursor: pointer; font-size: 20px; font-weight: bold; text-align: center; transition: 0.3s; } .day:hover { background: linear-gradient(135deg, #ff9b00, #ff7300); } .exercises { display: none; padding: 15px; background-color: rgba(255, 255, 255, 0.1); border-radius: 8px; margin-top: 5px; box-shadow: 0px 4px 10px rgba(255, 115, 0, 0.3); } .exercise { padding: 10px 0; border-bottom: 1px solid rgba(255, 255, 255, 0.2); font-size: 16px; } .exercise:last-child { border-bottom: none; }

Maandag

Bankdrukken - 3x8

Incline dumbbell press - 3x8

Chest fly (machine) - 3x12

Triceps skull crushers - 3x8

Triceps pushdowns - 3x12

Lat Pulldown - 3x10

Barbell row - 3x8

Seated rows machine - 3x10

Barbell curls - 3x21

Hammer curls machine - 3x12

Cardio: Helling rennen

Woensdag

Squats - 4x6

Deadlift - 4x6-8

Hamstring curls - 3x12

Leg extension - 3x10

Schouders press - 3x8

Rear delts - 3x8

Cardio: Spinnen

Vrijdag

Bankdrukken - 3x8

Incline dumbbell press - 3x8

Chest fly (machine) - 3x12

Triceps skull crushers - 3x8

Triceps pushdowns - 3x12

Lat Pulldown - 3x10

Barbell row - 3x8

Seated rows machine - 3x10

Barbell curls - 3x21

Hammer curls machine - 3x12

Cardio: Roeien

Zondag

Squats - 4x6

Deadlift - 4x6-8

Hamstring curls - 3x12

Leg extension - 3x10

Schouders press - 3x8

Rear delts - 3x8

Cardio: Spinnen

function toggleExercises(day) { var element = document.getElementById(day); if (element.style.display === "block") { element.style.display = "none"; } else { element.style.display = "block"; } }