- Lid geworden
- 12 jan 2006
- Berichten
- 1.213
- Waardering
- 73
- Lengte
- 1m78
Status: Cleanbulk
Doel: VP tussen de 8% - 10%
Trainingsschema's
1) 4 Day split
2) UB/LB
Foto's & video's
Vids
Pics
Doel: VP tussen de 8% - 10%
Trainingsschema's
1) 4 Day split
Dag 1
Borst
- Dumbbell Press
- Dumbbell Flyes
- Incline Dumbbell Press
- Incline Dumbbell Flyes
Dag 2
Benen
- Squat
- Seated Leg Extensions
- Lever Kneeling Leg Curl (1 been)
- Lever 45° Calf Raise (plate loaded)
Biceps
- Incline Dumbbell Curl
- Dumbbell Preacher Curl
- Front Double Biceps Cable Curl
- Hammer Curl
Dag 3
Voorkant schouders
- Military Press
- Shoulder Press (smith)
- Arnold Press
Zijkant schouders
- Barbell Upright Row
- Dumbbell Lateral Raises
- One Arm Cable Lateral Raises
Triceps
- Cable Pushdown (rechte greep)
- Cable Pushdown (Paddenstoel greep)
- Skullcrusher
Dag 4
Rug
- Deadlift
- Bent Over Barbell Rows
- T-bar row
- Wide-Grip Pulldown
- Close Grip Pulldown
Achterkant Schouders
- Dumbbell Bent Over Lateral Raise
- Dumbbell Incline Rear Lateral Raise
- Lever Seated Reverse Fly
Borst
- Dumbbell Press
- Dumbbell Flyes
- Incline Dumbbell Press
- Incline Dumbbell Flyes
Dag 2
Benen
- Squat
- Seated Leg Extensions
- Lever Kneeling Leg Curl (1 been)
- Lever 45° Calf Raise (plate loaded)
Biceps
- Incline Dumbbell Curl
- Dumbbell Preacher Curl
- Front Double Biceps Cable Curl
- Hammer Curl
Dag 3
Voorkant schouders
- Military Press
- Shoulder Press (smith)
- Arnold Press
Zijkant schouders
- Barbell Upright Row
- Dumbbell Lateral Raises
- One Arm Cable Lateral Raises
Triceps
- Cable Pushdown (rechte greep)
- Cable Pushdown (Paddenstoel greep)
- Skullcrusher
Dag 4
Rug
- Deadlift
- Bent Over Barbell Rows
- T-bar row
- Wide-Grip Pulldown
- Close Grip Pulldown
Achterkant Schouders
- Dumbbell Bent Over Lateral Raise
- Dumbbell Incline Rear Lateral Raise
- Lever Seated Reverse Fly
Dag 1
UB1
- Dumbbell Incline bench
- Military press
- Standing Cable Flyes
- Close Grip Bench Press
- T-Bar row
- Barbell Curl
Dag 2
LB1
- Squat
- Goodmornings
- Leg extensions
- Seated Calf Raise
- Crunches
Dag 3
UB2
- Wide Grip Pull Down
- Barbell Bent-over Row
- Dumbbell Bench Press
- Incline Dumbbell Curl
- Skullcrushers
- Dumbbell Lateral Raise
Dag 4
LB2
- Deadlift
- Squat
- Lever Lying Leg Curl
- Lever 45° Calf Raise (plate loaded)
- Buikspier apparaat..
UB1
- Dumbbell Incline bench
- Military press
- Standing Cable Flyes
- Close Grip Bench Press
- T-Bar row
- Barbell Curl
Dag 2
LB1
- Squat
- Goodmornings
- Leg extensions
- Seated Calf Raise
- Crunches
Dag 3
UB2
- Wide Grip Pull Down
- Barbell Bent-over Row
- Dumbbell Bench Press
- Incline Dumbbell Curl
- Skullcrushers
- Dumbbell Lateral Raise
Dag 4
LB2
- Deadlift
- Squat
- Lever Lying Leg Curl
- Lever 45° Calf Raise (plate loaded)
- Buikspier apparaat..
Foto's & video's
Vids
Pics
Let niet op de poses want die zijn allemaal verrot
10.01.2012 Starting Cut ---> weight 102.2 kg
[Afbeelding niet meer beschikbaar]
03.04.2012
10.01.2012 Starting Cut ---> weight 102.2 kg
[Afbeelding niet meer beschikbaar]
03.04.2012