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Dieter82 trainingslog (1 bezoeker)

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Training van woensdag:

Military press
7x30
5x35
5x35
5x35
5x35

Dead stop row to T
10x14
10x14
10x14

Superset 2 exercises

Chin-up
9xBW
8xBW
8xBW
7xBW

Foam roller bench press
14x60
8x70
8x70
5x75

Superset 3 exercises

One-arm dumbbell row 1 sec. hold at top
10x24 per arm
9x24 per arm
6x24 per arm

Dips
8xBW
8xBW
7xBW


Alternate hammer curl
8x17 per arm
7x17 per arm
5x17 per arm
 
Training van vrijdag:

Day4: Lower body

Deadlift
8x40
8x60
5x80
5x90
5x100
5x105
5x110
3x115

Barbell step-ups
10x60
8x65
8x65
5x70

Superset 3 exercises

Peterson step-up

15xBW
15xBW
15xBW

Standing calf raises
17x90
14x90
14x90


Ab roller
10xBW
10xBW
10xBW
 
Training van zondag:

Day 1: upper body

Bench press
10x40
8x50
6x60
5x70
5x75
5x78
8x60 Deload

Dumbbell flyes
10x16
10x16
10x16

Incline Bench dumbbell row
10x18
10x20
10x20

Superset 2 exercises

Pull ups

8xBW
7xBW
5xBW
4xBW

triceps pushdown

9x58
7x58
7x58
5x58

Superset 2 exercises

Barbell curl

8x36
7x36
5x36
6x30

Band pull apart

15
15
15
15
 
Training van maandag

Lower body

Squat
5x40
5x60
5x80
5x90
5x90
5x95
5x100
3x100

Reverse lunge
8x40
8x45
5x40

Superset 3 exercises

Band pull through

12x36
12x36
12x36

Janda sit-up
20 reps
18 reps
17 reps

Calf raises with pinch grip plates
30x30
27x30
20x30
 
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