Dylan valentijn
Novice
- Lid geworden
- 21 dec 2018
- Berichten
- 3
- Waardering
- 0
- Lengte
- 1m76
- Massa
- 65kg
- Vetpercentage
- 10%
Notes Data
Dumbbell Incline press 4 Pyramid 45 secs Both Arms
Dumbbell Incline press 2 Pyramid 45 secs Alternating
Chest Flys with Dumbbells 4 Pyramid 45 secs Flat Bench
Dumbbell Bench press 4 Pyramid 45 secs Both Arms
Dumbbell Bench press 2 Pyramid 45 secs Alternating
Seated Overhead Press 4 Pyramid 45 secs Dumbbells
Dumbbell Front Raises 4 Pyramid 45 secs
Dumbbell Side Raises 4 Pyramid 45 secs
Bent-Over Lateral Raises 4 Pyramid 45 secs
Cable Flys 4 Failure 00 secs Superset SSet #1
Dips Until Failure 4 Failure 45 secs Superset SSet #2
Monday – Chest & Shoulder Day
Tuesday Workout:
Exercise Sets Reps Rest Notes
Seated Leg Presses 4 Pyramid 45 secs
Lying Leg Curls 4 Pyramid 45 secs
Smith Machine Lunges 4 Pyramid 45 secs
Stiff-Legged Deadlifts 4 Pyramid 45 secs
Box Jumps 3 20 45 secs
Calf raises 3 20 45 secs
Dumbbell Rows 4 Pyramid 45 secs
Lat pull-downs 4 Pyramid 45 secs Wide Grip
Lat pull-downs #2 4 Pyramid 45 secs Narrow Grip
Seated Pulley Rows 4 Pyramid 45 secs
Barbell Shrugs 3 8-10 45 secs
Heavy DB
Wednesday Workout:
Exercise Sets Reps Rest Notes Data
Triceps Push-downs 3-4 8-12 45 secs Normal Grip Get the Pump
Triceps Push-downs 3-4 8-12 45 secs Narrow Grip Get the Pump
Lying Tricep Skullcrushers 3-4 8-12 45 secs Get the Pump
Barbell Bicep Curls 3-4 8-12 45 secs Get the Pump
Preacher Curls 3-4 8-12 45 secs machine Get the Pump
Dumbbell Hammer Curls 3-4 8-12 45 secs alternating Get the Pump
Double Crunches 3 25 45 secs
Bicycle Crunches 3 25 45 secs
Reverse
Dumbbell Incline press 4 Pyramid 45 secs Both Arms
Dumbbell Incline press 2 Pyramid 45 secs Alternating
Chest Flys with Dumbbells 4 Pyramid 45 secs Flat Bench
Dumbbell Bench press 4 Pyramid 45 secs Both Arms
Dumbbell Bench press 2 Pyramid 45 secs Alternating
Seated Overhead Press 4 Pyramid 45 secs Dumbbells
Dumbbell Front Raises 4 Pyramid 45 secs
Dumbbell Side Raises 4 Pyramid 45 secs
Bent-Over Lateral Raises 4 Pyramid 45 secs
Cable Flys 4 Failure 00 secs Superset SSet #1
Dips Until Failure 4 Failure 45 secs Superset SSet #2
Monday – Chest & Shoulder Day
Tuesday Workout:
Exercise Sets Reps Rest Notes
Seated Leg Presses 4 Pyramid 45 secs
Lying Leg Curls 4 Pyramid 45 secs
Smith Machine Lunges 4 Pyramid 45 secs
Stiff-Legged Deadlifts 4 Pyramid 45 secs
Box Jumps 3 20 45 secs
Calf raises 3 20 45 secs
Dumbbell Rows 4 Pyramid 45 secs
Lat pull-downs 4 Pyramid 45 secs Wide Grip
Lat pull-downs #2 4 Pyramid 45 secs Narrow Grip
Seated Pulley Rows 4 Pyramid 45 secs
Barbell Shrugs 3 8-10 45 secs
Heavy DB
Wednesday Workout:
Exercise Sets Reps Rest Notes Data
Triceps Push-downs 3-4 8-12 45 secs Normal Grip Get the Pump
Triceps Push-downs 3-4 8-12 45 secs Narrow Grip Get the Pump
Lying Tricep Skullcrushers 3-4 8-12 45 secs Get the Pump
Barbell Bicep Curls 3-4 8-12 45 secs Get the Pump
Preacher Curls 3-4 8-12 45 secs machine Get the Pump
Dumbbell Hammer Curls 3-4 8-12 45 secs alternating Get the Pump
Double Crunches 3 25 45 secs
Bicycle Crunches 3 25 45 secs
Reverse