-
Volg het forum via Google Nieuws
Grudgie's Training Log
- Topic starter Grudgie
- Startdatum
- Recente activiteit Recente activiteit:
- Reacties 478
- Weergaven 38.450
- Volgers 11
-
- Tags
- log
- Kopieer link Kopieer link
Bezoekers in dit topic
OP
Grudgie
Dutch Bodybuilder
- Lid sinds
- 28 nov 2019
- Berichten
- 648
- Waardering
- 548
- Lengte
- 1m68
- Vetpercentage
- 15%
- Topic Starter
- #2
29 Mei
(Weighted) Pull Ups
5 x BW
5 x BW
5 x BW
3 x BW
Supported DB Row
10 x 8 kg
10 x 8 kg
10 x 8 kg
10 x 8 kg
Cable Row
10 x 30 kg
10 x 35 kg
10 x 35 kg
10 x 35 kg
Reverse Cable Fly
12 x 5 kg
12 x 5 kg
12 x 5 kg
12 x 5 kg
Standing Hammer Curl
12 x 8 kg
12 x 8 kg
Incline DB Curl
10 x 6 kg
10 x 6 kg
10 x 6 kg
(Weighted) Plank
1 min.
1 min.
1 min.
Woodchopper
15 x 10 kg
15 x 15 kg
15 x 15 kg
20 min loopband en nog gewandeld met de hond.
30 Mei
Vandaag rustdag, wat gelopen met de hond.
(Weighted) Pull Ups
5 x BW
5 x BW
5 x BW
3 x BW
Supported DB Row
10 x 8 kg
10 x 8 kg
10 x 8 kg
10 x 8 kg
Cable Row
10 x 30 kg
10 x 35 kg
10 x 35 kg
10 x 35 kg
Reverse Cable Fly
12 x 5 kg
12 x 5 kg
12 x 5 kg
12 x 5 kg
Standing Hammer Curl
12 x 8 kg
12 x 8 kg
Incline DB Curl
10 x 6 kg
10 x 6 kg
10 x 6 kg
(Weighted) Plank
1 min.
1 min.
1 min.
Woodchopper
15 x 10 kg
15 x 15 kg
15 x 15 kg
20 min loopband en nog gewandeld met de hond.
30 Mei
Vandaag rustdag, wat gelopen met de hond.
OP
Grudgie
Dutch Bodybuilder
- Lid sinds
- 28 nov 2019
- Berichten
- 648
- Waardering
- 548
- Lengte
- 1m68
- Vetpercentage
- 15%
- Topic Starter
- #3
Squat
5 x 40 kg
5 x 45 kg
5 x 50 kg
5 x 55 kg
5 x 60 kg
Bulgarian Split Squat
10 x 6 kg
10 x 6 kg
10 x 6 kg
Lying Leg Curl
12 x 2 kg
12 x 4 kg
12 x 4 kg
12 x 4 kg
Seated Calf Raise
15 x 10 kg
15 x 15 kg
15 x 15 kg
15 x 15 kg
15 x 15 kg
35 min op de loopband.
5 x 40 kg
5 x 45 kg
5 x 50 kg
5 x 55 kg
5 x 60 kg
Bulgarian Split Squat
10 x 6 kg
10 x 6 kg
10 x 6 kg
Lying Leg Curl
12 x 2 kg
12 x 4 kg
12 x 4 kg
12 x 4 kg
Seated Calf Raise
15 x 10 kg
15 x 15 kg
15 x 15 kg
15 x 15 kg
15 x 15 kg
35 min op de loopband.
OP
Grudgie
Dutch Bodybuilder
- Lid sinds
- 28 nov 2019
- Berichten
- 648
- Waardering
- 548
- Lengte
- 1m68
- Vetpercentage
- 15%
- Topic Starter
- #4
Overhead Press
5 x 22,5 kg
5 x 25 kg
5 x 25 kg
Incline DB Press
8 x 12 kg
8 x 12 kg
8 x 12 kg
Ring Push Up
12 x BW
12 x BW
DB Fly
12 x 6 kg
12 x 8 kg
12 x 8 kg
Standing Lateral Raise
15 x 4 kg
15 x 6 kg
Cable Pushdown
10 x 10 kg
10 x 15 kg
10 x 15 kg
Overhead Rope Extension
12 x 10 kg
12 x 15 kg
35 min op loopband.
5 x 22,5 kg
5 x 25 kg
5 x 25 kg
Incline DB Press
8 x 12 kg
8 x 12 kg
8 x 12 kg
Ring Push Up
12 x BW
12 x BW
DB Fly
12 x 6 kg
12 x 8 kg
12 x 8 kg
Standing Lateral Raise
15 x 4 kg
15 x 6 kg
Cable Pushdown
10 x 10 kg
10 x 15 kg
10 x 15 kg
Overhead Rope Extension
12 x 10 kg
12 x 15 kg
35 min op loopband.
OP
Grudgie
Dutch Bodybuilder
- Lid sinds
- 28 nov 2019
- Berichten
- 648
- Waardering
- 548
- Lengte
- 1m68
- Vetpercentage
- 15%
- Topic Starter
- #5
Barbell Row
8 x 40 kg
8 x 45 kg
8 x 50 kg
8 x 52,5 kg
Lat Pulldown
10 x 40 kg
10 x 45 kg
10 x 45 kg
10 x 45 kg
Lat Prayer
12 x 20 kg
12 x 25 kg
12 x 25 kg
12 x 25 kg
Upright Row Cable
12 x 20 kg
12 x 25 kg
12 x 25 kg
12 x 25 kg
EZ-Bar Curl
10 x 15 kg
10 x 20 kg
10 x 20 kg
Reverse Cable Curl
12 x 10 kg
12 x 15 kg
Leg Raise
11
11
11
Cable Crunch
15 x 40 kg
15 x 45 kg
15 x 50 kg
30 min cardio op loopband.
8 x 40 kg
8 x 45 kg
8 x 50 kg
8 x 52,5 kg
Lat Pulldown
10 x 40 kg
10 x 45 kg
10 x 45 kg
10 x 45 kg
Lat Prayer
12 x 20 kg
12 x 25 kg
12 x 25 kg
12 x 25 kg
Upright Row Cable
12 x 20 kg
12 x 25 kg
12 x 25 kg
12 x 25 kg
EZ-Bar Curl
10 x 15 kg
10 x 20 kg
10 x 20 kg
Reverse Cable Curl
12 x 10 kg
12 x 15 kg
Leg Raise
11
11
11
Cable Crunch
15 x 40 kg
15 x 45 kg
15 x 50 kg
30 min cardio op loopband.
OP
Grudgie
Dutch Bodybuilder
- Lid sinds
- 28 nov 2019
- Berichten
- 648
- Waardering
- 548
- Lengte
- 1m68
- Vetpercentage
- 15%
- Topic Starter
- #7
Front Squat
8 x 30 kg
8 x 35 kg
8 x 37,5 kg
Romanian Deadlift
8 x 45 kg
8 x 50 kg
8 x 52,5 kg
One Legged Curl
12 x 10 kg
12 x 20 kg
12 x 20 kg
Leg Extensions
15 x 35 kg
15 x 35 kg
15 x 35 kg
Standing Calf Raise
15 x 40 kg
15 x 40 kg
15 x 40 kg
15 x 45 kg
30 x 10 kg
30 min loopband.
8 x 30 kg
8 x 35 kg
8 x 37,5 kg
Romanian Deadlift
8 x 45 kg
8 x 50 kg
8 x 52,5 kg
One Legged Curl
12 x 10 kg
12 x 20 kg
12 x 20 kg
Leg Extensions
15 x 35 kg
15 x 35 kg
15 x 35 kg
Standing Calf Raise
15 x 40 kg
15 x 40 kg
15 x 40 kg
15 x 45 kg
30 x 10 kg
30 min loopband.
OP
Grudgie
Dutch Bodybuilder
- Lid sinds
- 28 nov 2019
- Berichten
- 648
- Waardering
- 548
- Lengte
- 1m68
- Vetpercentage
- 15%
- Topic Starter
- #8
Paused Bench Press
5 x 47,5 kg
5 x 50 kg
5 x 52,5 kg
Incline Bench Press
10 x 30 kg
10 x 32,5 kg
10 x 32,5 kg
One Arm Seated DB Press
10 x 8 kg
10 x 8 kg
10 x 10 kg
Peck Deck of Cable Fly
12 x 20 kg
12 x 25 kg
Seated Lateral Raise
12 x 6 kg
12 x 4 kg (dropset)
DB Skullcrusher
10 x 8 kg
10 x 8 kg
10 x 8 kg
Overhead DB Extension
12 x 10 kg
12 x 10 kg
wandelen met de hond
30 min. loopband
5 x 47,5 kg
5 x 50 kg
5 x 52,5 kg
Incline Bench Press
10 x 30 kg
10 x 32,5 kg
10 x 32,5 kg
One Arm Seated DB Press
10 x 8 kg
10 x 8 kg
10 x 10 kg
Peck Deck of Cable Fly
12 x 20 kg
12 x 25 kg
Seated Lateral Raise
12 x 6 kg
12 x 4 kg (dropset)
DB Skullcrusher
10 x 8 kg
10 x 8 kg
10 x 8 kg
Overhead DB Extension
12 x 10 kg
12 x 10 kg
wandelen met de hond
30 min. loopband
OP
Grudgie
Dutch Bodybuilder
- Lid sinds
- 28 nov 2019
- Berichten
- 648
- Waardering
- 548
- Lengte
- 1m68
- Vetpercentage
- 15%
- Topic Starter
- #9
(Weighted) Pull Ups
5 x BW
5 x BW
5 x BW
5 x BW
Supported DB Row
10 x 10 kg
10 x 10 kg
10 x 10 kg
10 x 12 kg
Cable Row
10 x 35 kg
10 x 40 kg
10 x 40 kg
10 x 45 kg
Reverse Cable Fly
12 x 5 kg
12 x 5 kg
10 x 10 kg
10 x 10 kg
Standing Hammer Curl
12 x 10 kg
12 x 10 kg
Incline DB Curl
10 x 6 kg
10 x 8 kg
10 x 8 kg
(Weighted) Plank
1 min.
1 min.
1 min.
Woodchopper
15 x 15 kg
15 x 15 kg
15 x 15 kg
30 min loopband.
Wandelen met de hond.
5 x BW
5 x BW
5 x BW
5 x BW
Supported DB Row
10 x 10 kg
10 x 10 kg
10 x 10 kg
10 x 12 kg
Cable Row
10 x 35 kg
10 x 40 kg
10 x 40 kg
10 x 45 kg
Reverse Cable Fly
12 x 5 kg
12 x 5 kg
10 x 10 kg
10 x 10 kg
Standing Hammer Curl
12 x 10 kg
12 x 10 kg
Incline DB Curl
10 x 6 kg
10 x 8 kg
10 x 8 kg
(Weighted) Plank
1 min.
1 min.
1 min.
Woodchopper
15 x 15 kg
15 x 15 kg
15 x 15 kg
30 min loopband.
Wandelen met de hond.
OP
Grudgie
Dutch Bodybuilder
- Lid sinds
- 28 nov 2019
- Berichten
- 648
- Waardering
- 548
- Lengte
- 1m68
- Vetpercentage
- 15%
- Topic Starter
- #11
Omdat alle racks bezet waren kon ik daar helaas niet squaten, heb ik maar de squat gedaan in de smith machine.
Squat
5 x 60 kg
5 x 65 kg
5 x 70 kg
5 x 75 kg
5 x 80 kg
Bulgarian Split Squat
10 x 6 kg
10 x 8 kg
10 x 8 kg
Lying Leg Curl
12 x 4 kg
12 x 4 kg
12 x 4 kg
12 x 6 kg
Seated Calf Raise
15 x 15 kg
15 x 20 kg
15 x 20 kg
15 x 20 kg
15 x 0 kg
30 min op de loopband.
Gewandeld met de hond.
Squat
5 x 60 kg
5 x 65 kg
5 x 70 kg
5 x 75 kg
5 x 80 kg
Bulgarian Split Squat
10 x 6 kg
10 x 8 kg
10 x 8 kg
Lying Leg Curl
12 x 4 kg
12 x 4 kg
12 x 4 kg
12 x 6 kg
Seated Calf Raise
15 x 15 kg
15 x 20 kg
15 x 20 kg
15 x 20 kg
15 x 0 kg
30 min op de loopband.
Gewandeld met de hond.
OP
Grudgie
Dutch Bodybuilder
- Lid sinds
- 28 nov 2019
- Berichten
- 648
- Waardering
- 548
- Lengte
- 1m68
- Vetpercentage
- 15%
- Topic Starter
- #12
Overhead Press
5 x 25 kg
5 x 25 kg
5 x 27,5 kg
Incline DB Press
8 x 12 kg
8 x 14 kg
8 x 14 kg
Ring Push Up
12 x BW
12 x BW
DB Fly
12 x 8 kg
12 x 10 kg
12 x 10 kg
Standing Lateral Raise
15 x 6 kg
15 x 6 kg
Cable Pushdown
10 x 15 kg
10 x 15 kg
10 x 15 kg
Overhead Rope Extension
12 x 15 kg
12 x 20 kg
30 min loopband.
Gewandeld met de hond.
5 x 25 kg
5 x 25 kg
5 x 27,5 kg
Incline DB Press
8 x 12 kg
8 x 14 kg
8 x 14 kg
Ring Push Up
12 x BW
12 x BW
DB Fly
12 x 8 kg
12 x 10 kg
12 x 10 kg
Standing Lateral Raise
15 x 6 kg
15 x 6 kg
Cable Pushdown
10 x 15 kg
10 x 15 kg
10 x 15 kg
Overhead Rope Extension
12 x 15 kg
12 x 20 kg
30 min loopband.
Gewandeld met de hond.
OP
Grudgie
Dutch Bodybuilder
- Lid sinds
- 28 nov 2019
- Berichten
- 648
- Waardering
- 548
- Lengte
- 1m68
- Vetpercentage
- 15%
- Topic Starter
- #13
Barbell Row
8 x 52,5 kg
8 x 55 kg
8 x 55 kg
8 x 55 kg
Lat Pulldown
10 x 45 kg
10 x 45 kg
10 x 50 kg
10 x 50 kg
Lat Prayer
12 x 25 kg
12 x 25 kg
12 x 25 kg
12 x 25 kg
Upright Row Cable
12 x 25 kg
12 x 30 kg
12 x 30 kg
12 x 30 kg
EZ-Bar Curl
10 x 20 kg
10 x 20 kg
10 x 20 kg
Reverse Cable Curl
12 x 10 kg
12 x 15 kg
Leg Raise
12
12
12
Cable Crunch
15 x 50 kg
15 x 50 kg
15 x 50 kg
20 min cardio op loopband.
Gewandeld met de hond.
8 x 52,5 kg
8 x 55 kg
8 x 55 kg
8 x 55 kg
Lat Pulldown
10 x 45 kg
10 x 45 kg
10 x 50 kg
10 x 50 kg
Lat Prayer
12 x 25 kg
12 x 25 kg
12 x 25 kg
12 x 25 kg
Upright Row Cable
12 x 25 kg
12 x 30 kg
12 x 30 kg
12 x 30 kg
EZ-Bar Curl
10 x 20 kg
10 x 20 kg
10 x 20 kg
Reverse Cable Curl
12 x 10 kg
12 x 15 kg
Leg Raise
12
12
12
Cable Crunch
15 x 50 kg
15 x 50 kg
15 x 50 kg
20 min cardio op loopband.
Gewandeld met de hond.
OP
Grudgie
Dutch Bodybuilder
- Lid sinds
- 28 nov 2019
- Berichten
- 648
- Waardering
- 548
- Lengte
- 1m68
- Vetpercentage
- 15%
- Topic Starter
- #15
Incline Barbell Bench Press
12 x 20 kg
12 x 25 kg
12 x 30 kg
12 x 32.5 kg
12 x 32.5 kg
Dumbbell Bench Press
12 x 16 kg
9 x 16 kg
9 x 16 kg
Pull Ups
6 x BW
5 x BW
3 x BW
Bent Over Barbell Row
12 x 40 kg
12 x 42.5 kg
12 x 42.5 kg
Dumbbell Shoulder Press
12 x 8 kg
12 x 8 kg
12 x 8 kg
Lateral Dumbbell Raise
12 x 6 kg
12 x 6 kg
12 x 6 kg
12 x 6 kg
Crunches
20x
17x
9x
12 x 20 kg
12 x 25 kg
12 x 30 kg
12 x 32.5 kg
12 x 32.5 kg
Dumbbell Bench Press
12 x 16 kg
9 x 16 kg
9 x 16 kg
Pull Ups
6 x BW
5 x BW
3 x BW
Bent Over Barbell Row
12 x 40 kg
12 x 42.5 kg
12 x 42.5 kg
Dumbbell Shoulder Press
12 x 8 kg
12 x 8 kg
12 x 8 kg
Lateral Dumbbell Raise
12 x 6 kg
12 x 6 kg
12 x 6 kg
12 x 6 kg
Crunches
20x
17x
9x
OP
Grudgie
Dutch Bodybuilder
- Lid sinds
- 28 nov 2019
- Berichten
- 648
- Waardering
- 548
- Lengte
- 1m68
- Vetpercentage
- 15%
- Topic Starter
- #16
Ben toch vanaf vandaag een UB/LB schema gaan volgen. Kon geen deftige FB schema vinden voor 4 dagen.
Barbell Bench Press
5 x 50 kg
5 x 50 kg
5 x 50 kg
5 x 50 kg
Incline Dumbbell Bench Press
10 x 14 kg
10 x 14 kg
10 x 14 kg
10 x 16 kg
Bent Over Barbell Row
5 x 50 kg
5 x 50 kg
5 x 50 kg
5 x 50 kg
Wide Grip Lat Pull Down
10 x 40 kg
10 x 45 kg
10 x 45 kg
10 x 45 kg
Standing Barbell Military Press
8 x 20 kg
8 x 20 kg
8 x 20 kg
Barbell Bicep Curl
10 x 20 kg
10 x 20 kg
10 x 20 kg
Lying Barbell Triceps Press
10 x 10 kg
10 x 10 kg
10 x 12 kg
Barbell Bench Press
5 x 50 kg
5 x 50 kg
5 x 50 kg
5 x 50 kg
Incline Dumbbell Bench Press
10 x 14 kg
10 x 14 kg
10 x 14 kg
10 x 16 kg
Bent Over Barbell Row
5 x 50 kg
5 x 50 kg
5 x 50 kg
5 x 50 kg
Wide Grip Lat Pull Down
10 x 40 kg
10 x 45 kg
10 x 45 kg
10 x 45 kg
Standing Barbell Military Press
8 x 20 kg
8 x 20 kg
8 x 20 kg
Barbell Bicep Curl
10 x 20 kg
10 x 20 kg
10 x 20 kg
Lying Barbell Triceps Press
10 x 10 kg
10 x 10 kg
10 x 12 kg
OP
Grudgie
Dutch Bodybuilder
- Lid sinds
- 28 nov 2019
- Berichten
- 648
- Waardering
- 548
- Lengte
- 1m68
- Vetpercentage
- 15%
- Topic Starter
- #17
Barbell Squat
5 x 50 kg
5 x 52,5 kg
5 x 55 kg
5 x 57,5 kg
Barbell Deadlift
5 x 60 kg
5 x 65 kg
5 x 70 kg
5 x 75 kg
Leg Press
15 x 40 kg
15 x 50 kg
15 x 54 kg
15 x 58 kg
Lying Leg Curl ipv Seated Leg Curl
10 x 2 kg
10 x 4 kg
10 x 4 kg
10 x 6 kg
Seated Calf Raise Machine
10 x 20 kg
10 x 22 kg
10 x 24 kg
10 x 26 kg
5 x 50 kg
5 x 52,5 kg
5 x 55 kg
5 x 57,5 kg
Barbell Deadlift
5 x 60 kg
5 x 65 kg
5 x 70 kg
5 x 75 kg
Leg Press
15 x 40 kg
15 x 50 kg
15 x 54 kg
15 x 58 kg
Lying Leg Curl ipv Seated Leg Curl
10 x 2 kg
10 x 4 kg
10 x 4 kg
10 x 6 kg
Seated Calf Raise Machine
10 x 20 kg
10 x 22 kg
10 x 24 kg
10 x 26 kg
OP
Grudgie
Dutch Bodybuilder
- Lid sinds
- 28 nov 2019
- Berichten
- 648
- Waardering
- 548
- Lengte
- 1m68
- Vetpercentage
- 15%
- Topic Starter
- #18
Incline Barbell Bench Press
12 x 35 kg
12 x 37,5 kg
10 x 37,5 kg
8 x 37,5 kg
Dumbbell Fly
12 x 10 kg
12 x 12 kg
11 x 14 kg
8 x 14 kg
Seated Cable Rows
12 x 40 kg
12 x 45 kg
12 x 50 kg
9 x 50 kg
One Arm Dumbbell Row
12 x 10 kg
12 x 12 kg
12 x 14 kg
12 x 16 kg
Lateral Dumbbell Raises
12 x 6 kg
12 x 8 kg
12 x 8 kg
12 x 8 kg
Incline Dumbbell Bicep Curl
12 x 8 kg
8 x 10 kg
12 x 8 kg
11 x 8 kg
Cable Triceps Pushdown
12 x 10 kg
12 x 15 kg
10 x 20 kg
7 x 20 kg
12 x 35 kg
12 x 37,5 kg
10 x 37,5 kg
8 x 37,5 kg
Dumbbell Fly
12 x 10 kg
12 x 12 kg
11 x 14 kg
8 x 14 kg
Seated Cable Rows
12 x 40 kg
12 x 45 kg
12 x 50 kg
9 x 50 kg
One Arm Dumbbell Row
12 x 10 kg
12 x 12 kg
12 x 14 kg
12 x 16 kg
Lateral Dumbbell Raises
12 x 6 kg
12 x 8 kg
12 x 8 kg
12 x 8 kg
Incline Dumbbell Bicep Curl
12 x 8 kg
8 x 10 kg
12 x 8 kg
11 x 8 kg
Cable Triceps Pushdown
12 x 10 kg
12 x 15 kg
10 x 20 kg
7 x 20 kg
OP
Grudgie
Dutch Bodybuilder
- Lid sinds
- 28 nov 2019
- Berichten
- 648
- Waardering
- 548
- Lengte
- 1m68
- Vetpercentage
- 15%
- Topic Starter
- #19
Barbell Front Squat
12 x 37,5 kg
12 x 40 kg
12 x 40 kg
12 x 40 kg
Barbell Lunges
12 x 20 kg
12 x 22,5 kg
12 x 22,5 kg
12 x 22,5 kg
Leg Extensions
15 x 35 kg
15 x 35 kg
15 x 35 kg
15 x 35 kg
Seated Leg Curl
15 x 20 kg
15 x 25 kg
15 x 30 kg
15 x 35 kg
Seated Calf Raise Machine
12 x 26 kg
12 x 28 kg
12 x 30 kg
12 x 32 kg
Calf Press On Leg Press
12 x 10 kg
12 x 14 kg
12 x 18 kg
12 x 22 kg
12 x 37,5 kg
12 x 40 kg
12 x 40 kg
12 x 40 kg
Barbell Lunges
12 x 20 kg
12 x 22,5 kg
12 x 22,5 kg
12 x 22,5 kg
Leg Extensions
15 x 35 kg
15 x 35 kg
15 x 35 kg
15 x 35 kg
Seated Leg Curl
15 x 20 kg
15 x 25 kg
15 x 30 kg
15 x 35 kg
Seated Calf Raise Machine
12 x 26 kg
12 x 28 kg
12 x 30 kg
12 x 32 kg
Calf Press On Leg Press
12 x 10 kg
12 x 14 kg
12 x 18 kg
12 x 22 kg
OP
Grudgie
Dutch Bodybuilder
- Lid sinds
- 28 nov 2019
- Berichten
- 648
- Waardering
- 548
- Lengte
- 1m68
- Vetpercentage
- 15%
- Topic Starter
- #20
Barbell Bench Press
5 x 50 kg
5 x 52,5 kg
5 x 55 kg
5 x 57,5 kg
Incline Dumbbell Bench Press
10 x 14 kg
10 x 16 kg
10 x 16 kg
10 x 16 kg
Bent Over Barbell Row
5 x 50 kg
5 x 52,5 kg
5 x 55 kg
5 x 57,5 kg
Wide Grip Lat Pull Down
10 x 45 kg
10 x 50 kg
10 x 50 kg
10 x 50 kg
Standing Barbell Military Press
8 x 20 kg
8 x 22,5 kg
8 x 25 kg
Barbell Bicep Curl
10 x 20 kg
10 x 22,5 kg
9 x 25 kg
Lying Barbell Triceps Press
10 x 10 kg
10 x 12 kg
10 x 14 kg
5 x 50 kg
5 x 52,5 kg
5 x 55 kg
5 x 57,5 kg
Incline Dumbbell Bench Press
10 x 14 kg
10 x 16 kg
10 x 16 kg
10 x 16 kg
Bent Over Barbell Row
5 x 50 kg
5 x 52,5 kg
5 x 55 kg
5 x 57,5 kg
Wide Grip Lat Pull Down
10 x 45 kg
10 x 50 kg
10 x 50 kg
10 x 50 kg
Standing Barbell Military Press
8 x 20 kg
8 x 22,5 kg
8 x 25 kg
Barbell Bicep Curl
10 x 20 kg
10 x 22,5 kg
9 x 25 kg
Lying Barbell Triceps Press
10 x 10 kg
10 x 12 kg
10 x 14 kg
