CRD W4 - Woensdag - Push
woensdag 26 apr. 2023, 13:22
Incline Bench Press (Dumbbell)
Set 1: 42,5 kg × 12
Set 2: 42,5 kg × 11
Set 3: 42,5 kg × 7
Set 4: 42,5 kg × 7
Chest Press (Machine)
Set 1: 40 kg × 8
Set 2: 80 kg × 8
Set 3: 100 kg × 8
Set 4: 120 kg × 7 [Failure]
Note: Opbouwen met sets van 8,wanneer ik geen 8 reps meer red is dat mn laatste set
Hex Press
Set 1: 32 kg × 8 @ 10.0 [Failure]
Set 2: 32 kg × 6 @ 10.0 [Failure]
Set 3: 32 kg × 5 @ 10.0 [Failure]
Note: Clusterset 45s
Cable Crossover
Set 1: 20 kg × 11 @ 9.0
Set 2: 20 kg × 7 @ 9.0
Set 3: 15 kg × 13 @ 9.0
Note: 30s stretch hold
Bent over raises
Set 1: 12 kg × 34 @ 10.0 [Failure]
Set 2: 12 kg × 28 @ 10.0 [Failure]
Set 3: 12 kg × 25 @ 10.0 [Failure]
Set 4: 12 kg × 20 @ 10.0 [Failure]
Lateral Raise (Machine)
Set 1: 50 kg × 18 [Failure]
Set 2: 50 kg × 17 [Failure]
Set 3: 50 kg × 13 [Failure]
Set 4: 50 kg × 11 [Drop Set]
Unilateral Tricep Extension
Set 1: 15 kg × 22 @ 9.0
Set 2: 15 kg × 18 @ 9.0
Set 3: 10 kg × 19 @ 9.0
with Strong
