Dieter82 trainingslog

[Dieter82]

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

 

[Dieter82]

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

 

[Dieter82]

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

 

[Dieter82]

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