OP
- Lid geworden
- 1 feb 2012
- Berichten
- 1.189
- Waardering
- 834
- Topic Starter
- #1.181
Incline dumbbell bench:
40 kg x 9,7
32 kg x 12
Chin up:
BW+40 kg x 5
BW+30 kg x 5
Neutral grip pull up:
BW+20 kg x 8
BW x 10
Side raise:
16 kg x 9
12 kg x 14
10 kg x 12
8 kg x 10
Pendlay row:
62.5 kg x 8,8,8
Barbell curl:
20 kg x 11,10
Dumbbell wrist curl:
16 kg x 12,12,9
Dumbbell wrist extension:
6 kg x 12,12,12
Pec deck:
265 lbs x 7
175 lbs x 7
130 lbs x 8
85 lbs x 8
Reverse grip cable curl:
60 lbs x 12,11,10
Machine dip:
130 lbs x 8
100 lbs x 8
80 lbs x 8
Tricep push down (touw):
110 lbs x 6
80 lbs x 8
60 lbs x 8
40 kg x 9,7
32 kg x 12
Chin up:
BW+40 kg x 5
BW+30 kg x 5
Neutral grip pull up:
BW+20 kg x 8
BW x 10
Side raise:
16 kg x 9
12 kg x 14
10 kg x 12
8 kg x 10
Pendlay row:
62.5 kg x 8,8,8
Barbell curl:
20 kg x 11,10
Dumbbell wrist curl:
16 kg x 12,12,9
Dumbbell wrist extension:
6 kg x 12,12,12
Pec deck:
265 lbs x 7
175 lbs x 7
130 lbs x 8
85 lbs x 8
Reverse grip cable curl:
60 lbs x 12,11,10
Machine dip:
130 lbs x 8
100 lbs x 8
80 lbs x 8
Tricep push down (touw):
110 lbs x 6
80 lbs x 8
60 lbs x 8