Iraj
Cool Novice
- Lid geworden
- 28 jan 2018
- Berichten
- 243
- Waardering
- 45
- Lengte
- 1m85
- Massa
- 105kg
- Vetpercentage
- 20%
maandag, borst/triceps
Incline bench press 5x5
Flat bench press 4x8-12
Decline bench press 4x8-12
Cable crossover 4x8-15
Close grip Bench press 4x8-12
Skullcrushers 4x8-12
Dinsdag rug/biceps
Rackpulls 4x8-12
T-bar row 4x8-12
Pull ups 4x8-12
Lat pulldown 4x8-12
Cable row 4x8-12
Bent over row 4x8-12
Preacher curl 4x8-12
Hammer curl 4x8-12
Woensdag benen
Squat 4x8-12
Leg press 4x8-12
Leg curl (quads) 4x8-15
Leg Curl (hamstrings) 4x8-15
Lunges 4x8-12 per been
Donderdag schouders
Bench press 5x5
Millitary press 5x5
Side raises 4x8-12
Rear raises 4x-8-12
Shrugs 4x-8-12
vrijdag Bicep/triceps
Skullcrushers Incline 4x-12
Dumbell seated overhead extension 4x-12
Tricep cable pulldown 4x8-15
dumbell skullcrushers flat 4x8-12
Dumbell curl 4x8-12
Ez bar curl standing 4x8-12
Concentrated curls 4x8-12
Incline bench press 5x5
Flat bench press 4x8-12
Decline bench press 4x8-12
Cable crossover 4x8-15
Close grip Bench press 4x8-12
Skullcrushers 4x8-12
Dinsdag rug/biceps
Rackpulls 4x8-12
T-bar row 4x8-12
Pull ups 4x8-12
Lat pulldown 4x8-12
Cable row 4x8-12
Bent over row 4x8-12
Preacher curl 4x8-12
Hammer curl 4x8-12
Woensdag benen
Squat 4x8-12
Leg press 4x8-12
Leg curl (quads) 4x8-15
Leg Curl (hamstrings) 4x8-15
Lunges 4x8-12 per been
Donderdag schouders
Bench press 5x5
Millitary press 5x5
Side raises 4x8-12
Rear raises 4x-8-12
Shrugs 4x-8-12
vrijdag Bicep/triceps
Skullcrushers Incline 4x-12
Dumbell seated overhead extension 4x-12
Tricep cable pulldown 4x8-15
dumbell skullcrushers flat 4x8-12
Dumbell curl 4x8-12
Ez bar curl standing 4x8-12
Concentrated curls 4x8-12