Burrito
Competitive Bodybuilder
- Lid geworden
- 27 jan 2020
- Berichten
- 1.649
- Waardering
- 3.299
- Lengte
- 1m90
- Massa
- 100kg
- Topic Starter
- #221
vrijdag 5 mrt. 2021
Fysio
Hip Airplane (10s hold)
Set 1: 5 reps
SUPERSET
Box Jump
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 5 reps
Set 5: 5 reps
Set 6: 5 reps
Set 7: 5 reps
Set 8: 5 reps
Trap Bar Deadlift
Set 1: 60 kg × 5
Set 2: 60 kg × 5
Set 3: 60 kg × 5
Set 4: 60 kg × 5
Set 5: 120 kg × 5
Set 6: 120 kg × 5
Set 7: 120 kg × 5
Set 8: 120 kg × 5
Scap Push Up
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps
Set 4: 10 reps
Set 5: 10 reps
Upside Down Kettlebell OHP
Set 1: 8 kg × 10
Set 2: 8 kg × 10
Set 3: 8 kg × 10
Set 4: 8 kg × 10
SUPERSET
Theraband W (10s hold)
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 5 reps
Overhead Press (Barbell)
Set 1: 20 kg × 10
Set 2: 20 kg × 10
Set 3: 30 kg × 10
Set 4: 30 kg × 10
Bent Over Row (Band)
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps
Set 4: 10 reps
Romanian Deadlift (Dumbbell)
Set 1: 50 kg × 10
Set 2: 50 kg × 10
Set 3: 50 kg × 10
Subscap
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps
Beetje zonder plan getraind. Veel schouder (p)rehab.
Vanaf komende week 5/3/1 weer oppakken. Bench sla ik vanwege schouder over en vervang ik voor wat extra OHP volume
Fysio
Hip Airplane (10s hold)
Set 1: 5 reps
SUPERSET
Box Jump
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 5 reps
Set 5: 5 reps
Set 6: 5 reps
Set 7: 5 reps
Set 8: 5 reps
Trap Bar Deadlift
Set 1: 60 kg × 5
Set 2: 60 kg × 5
Set 3: 60 kg × 5
Set 4: 60 kg × 5
Set 5: 120 kg × 5
Set 6: 120 kg × 5
Set 7: 120 kg × 5
Set 8: 120 kg × 5
Scap Push Up
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps
Set 4: 10 reps
Set 5: 10 reps
Upside Down Kettlebell OHP
Set 1: 8 kg × 10
Set 2: 8 kg × 10
Set 3: 8 kg × 10
Set 4: 8 kg × 10
SUPERSET
Theraband W (10s hold)
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 5 reps
Overhead Press (Barbell)
Set 1: 20 kg × 10
Set 2: 20 kg × 10
Set 3: 30 kg × 10
Set 4: 30 kg × 10
Bent Over Row (Band)
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps
Set 4: 10 reps
Romanian Deadlift (Dumbbell)
Set 1: 50 kg × 10
Set 2: 50 kg × 10
Set 3: 50 kg × 10
Subscap
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps
Beetje zonder plan getraind. Veel schouder (p)rehab.
Vanaf komende week 5/3/1 weer oppakken. Bench sla ik vanwege schouder over en vervang ik voor wat extra OHP volume