Zaterdag:
Warm up:
Side plank, rechts 12x 12x 12x
Side plank, links 12x 12x 12x
Training:
Deadlift half - BB:
12 x 80kg
10 x 90kg
10 x 90kg
10 x 90kg
One arm row, links + rechts - DB:
16 x 24,5kg
16 x 24,5kg
16 x 24,5kg
Concentration curl, rechts + links:
12 x 17,5kg
12 x 17,5kg
11 x 17,5kg
9 x 17,5kg
Triceps extension, rechts + links - Cable:
10x 15kg
12x 15kg
12x 15kg
12x 15kg
Lying leg raise:
20x
20x
20x
Single leg calf raise standing links + rechts - DB:
14 x 45kg
14 x 45kg
14 x 45kg
Standing calf raise zonder gewichten:
52x