Tepelbram's logje

[Tepelbram]

Push

Bench 4x4-6

4x112.5
4x112.5
4x112.5
4x112.5
+

Incline db bench 3x6-8
(30 graden)

8x36
8x36
8x36
+

Cable cross 3x8-15

11x20
11x20
11x20
+

Side raises 4x6-8

6x16
6x16
6x16
6x16
=

Ez bar Push down 4x4-8

5x45
5x45
5x45
5x45
+

Legs

 

[Tepelbram]

Push

Bench 4x4-6

4x112.5
4x112.5
4x112.5
4x112.5
+

Incline db bench 3x6-8
(30 graden)

8x36
8x36
8x36
+

Cable cross 3x8-15

11x20
11x20
11x20
+

Side raises 4x6-8

6x16
6x16
6x16
6x16
=

Ez bar Push down 4x4-8

5x45
5x45
5x45
5x45
+

 

[Tepelbram]

Pull

Deadlift 3x3

3x130
3x130
3x130
+

Chins 4x4-6(fat)

5x25
5x25
5x25
5x25
5x25
+

Pull ups medium 2x8-15

12x5
12x5
=


Db curl4x4-6

4x20
4x20
4x20
4x20
=

 

[Tepelbram]

Legs

Ssb Squat 4x4-6

(6x110)

Pistol squat

4x25
4x25
4x25
4x25
+

Ghr 4x4-8
(gewicht op borst)

6x5
6x5
6x5
6x5
=

Ssb calf raises 6x6-10
(one leg)

8x30
6x30
6x30

6x30
6x30
6x30
=

Leg Press 2x8-15

10x220
10x220
+

Abs

Ab wheel 3x6-10 paused

9x5
9x5
9x5
+

 

[Tepelbram]

Push

Bench 4x4-6

5x112.5
5x112.5
5x112.5
5x112.5
+

Incline db bench 3x4-8
(30 graden)

4x38
4x38
4x38
4x38
+

Cable cross 3x8-15

12x20
11x20
9x20
=

Side raises 4x4-8

5x16
5x16
5x16
5x16
=

Ez bar Push down 4x4-8

6x45
6x45
6x45
6x45
6x45
+

 

[Tepelbram]

Chins 4x4-6(fat)

6x25
6x25
6x25
6x25
+

Pull ups medium 2x8-15

12x5
12x5
+

Db row 3x6-8

8x42
8x42
8x42
+

Face pulls 3x6-8

6x45
6x45
6x45
=
Db curl4x4-6

4x20
4x20
4x20
4x20
=

 

[Tepelbram]

Legs

Ssb Squat 4x4-6

(6x110)

Pistol squat

5x25
5x25
5x25
5x25
=

Ghr 4x4-8
(gewicht op borst)

6x5
6x5
6x5
6x5
=

Ssb calf raises 6x6-10
(one leg)

8x30
8x30
8x30

8x30
8x30
8x30
+

Leg Press 2x8-15

11x220
11x220
+

Abs

Ab wheel 3x6-10 paused

10x5
10x5
10x5
+

 

[Tepelbram]

Push

Bench 4x4-6

6x112.5
6x112.5
6x112.5
6x112.5
+

Incline db bench 3x4-8
(30 graden)

5x38
5x38
5x38

Cable cross 3x8-15

12x20
12x20
12x20
+

Side raises 4x4-8

5x16
5x16
5x16
5x16
+

Ez bar Push down 4x4-8

7x45
7x45
7x45
7x45
+

 

[Tepelbram]

Pull

Deadlift 3x3

3x135 onderrug ging weer Zeuren

Chins 4x4-6(fat)

4x30
4x30
4x30
4x30
+

Pull ups medium 2x8-15

13x5
13x5
+

Db row 3x6-8

6x44
Rug weer.

Face pulls 3x6-8

6x45
6x45
6x45
+

Db curl4x4-6

4x20
4x20
4x20
4x20
+

 

[Tepelbram]

Legs



Pistol squat

5x25
5x25
5x25
5x25
=

Ghr 4x4-8
(gewicht op borst)

6x5
6x5
6x5
6x5
6x5
=

Ssb calf raises 6x6-10
(one leg)

9x30
9x30
9x30

9x30
9x30
9x30
+

Leg Press 2x8-15

12x220
12x220
+



Abs

Ab wheel 3x6-10 paused

6x10
6x10
6x10
+

 

[Tepelbram]

Push

Bench 4x4-6

4x115
4x115
4x115
4x115
=

Incline db bench 3x4-8
(30 graden)

5x38
5x38
5x38
+

Cable cross 3x8-15

13x20
13x20
13x20
+

Side raises 4x4-8

6x16
6x16
6x16
6x16
=

Ez bar Push down 4x4-8

8x45
8x45
8x45
8x45
=

 

[Tepelbram]

Pull

Hyperextensions 3x8-12

10x5
10x5
10x5
+

Chins 4x4-6(fat)

5x30
5x30
4x30
4x30
=

Pull ups medium 2x8-15

14x5
14x5
+

Db row 3x6-8

6x44
6x44
6x44
=

Face pulls 3x6-8

7x45
7x45
6x45
=

Db curl4x4-6

5x20
5x20
5x20
5x20

 

[Tepelbram]

Legs

Pistol squat

5x25
5x25
5x25
5x25
=

Ghr 4x4-8
(gewicht op borst)

5x5
5x5
5x5
5x5
=

Ssb calf raises 6x6-10
(one leg)

10x30
9x30
8x30

8x30
8x30
8x30
=

Leg Press 2x8-15

13x220
13x220
=

Abs

Ab wheel 3x6-10 paused

7x10
7x10
7x10
=

 

[Tepelbram]

Push

Bench 4x4-6

4x115
4x115
4x115
4x115
+

Incline db bench 3x4-8
(30 graden)

6x38
6x38
6x38
+

Cable cross 3x8-15

14x20
14x20
14x20
+

Side raises 4x4-8

6x16
6x16
6x16
6x16
+

Ez bar Push down 4x4-8

8x45
8x45
8x45
7x45
=

 

[Tepelbram]

Pull

Hyperextensions 3x8-12

11x5


Chins 4x4-6(fat)

5x30
5x30
5x30
5x30
+

Pull ups medium 2x8-15

15x5
15x5
+

Db row 3x6-8

6x44
6x44
6x44
+

Face pulls 3x6-8

7x45
7x45
7x45
+

Db curl4x4-6

5x20
5x20
5x20
5x20
+

 

[Tepelbram]

Push

Bench 4x4-6

4x115
4x115
4x115
4x115
+

Incline db bench 3x4-8
(30 graden)

6x38
6x38
6x38
+

Cable cross 3x8-15

14x20
14x20
14x20
+

Side raises 4x4-8

6x16
6x16
6x16
6x16
=

Ez bar Push down 4x4-10

7x45
7x45
7x45
7x45
=

 

[Tepelbram]

Chins 4x4-6(fat)

5x30
4x30
4x30
3x30
-

Pull ups medium 2x8-15

8x10
6x10
=

Db row 3x6-8

6x44
6x44
6x44
=

Face pulls 3x6-8

7x45
6x45
6x45
-

Db curl4x4-6

6x18
6x18
6x18
6x18
+

 

[Tepelbram]

Legs

Pistol squat 4x4-8

8xbw
8xbw
6xbw
6xbw
=

Ghr 4x4-8
(gewicht op borst)

5xbw
5xbw
5xbw
5xbw
=

Ssb calf raises 6x6-10
(one leg)

8x25
8x25
8x25

8x25
6x25
6x25
=

Leg Press 2x8-15

8x220
8x220
+

Abs

Ab wheel 3x6-10 paused

7x10
7x10
7x10
+

 

[Tepelbram]

Push

Bench 4x4-6

5x115
5x115
5x115
4x115
=

Incline db bench 3x4-8
(30 graden)

6x38
6x38
4x38
=

Cable cross 3x8-15

15x20
10x20
8x20
=

Side raises 4x4-8

6x16
6x16
6x16
6x16
=

Ez bar Push down 4x4-10

6x40
6x40
6x40
6x40
+

 

[Tepelbram]

Push

Bench 4x4-6

5x115
5x115
5x115
5x115
=

Incline db bench 3x4-8
(30 graden)

6x38
6x38
5x38
=

Cable cross 3x8-15

15x20
11x20
9x20
=

Side raises 4x4-8

6x16
5x16
5x16
5x16
=

Ez bar Push down 4x4-10

7x40
7x40
7x40
7x40
+