Push B (Chest, Delts & Triceps)
vrijdag 16 dec. 2022, 13:51
Seated Cable Crossover
Set 1: 7,5 kg × 10 [Warm-up]
Set 2: 18 kg × 13 [Failure]
Set 3: 15 kg × 10 [Failure]
Set 4: 18 kg × 8 [Failure]
Note: Focus op de diepe stretch
Incline Bench Press (Smith Machine)
Set 1: 60 kg × 10 [Warm-up]
Set 2: 80 kg × 5 [Warm-up]
Set 3: 100 kg × 11 [Failure]
Set 4: 100 kg × 10 [Failure]
Set 5: 100 kg × 8 [Failure]
Note: Wide grip
SUPERSET
Hex Press
Set 1: 26 kg × 11 [Failure]
Set 2: 24 kg × 9 [Failure]
Set 3: 24 kg × 7 [Failure]
Incline cable fly
Set 1: 10 kg × 11 [Failure]
Set 2: 10 kg × 5 [Failure]
Set 3: 7,5 kg × 9 [Failure]
Lateral Raise (Dumbbell)
Set 1: 20 kg × 22 [Failure]
Set 2: 20 kg × 19 [Failure]
Set 3: 20 kg × 14 [Failure]
Set 4: 18 kg × 16 [Drop Set]
SUPERSET
Skullcrusher (Dumbbell)
Set 1: 14 kg × 14 [Failure]
Set 2: 14 kg × 11 [Failure]
Set 3: 14 kg × 10 [Failure]
Set 4: 14 kg × 8 [Failure]
Crossed Tricep Extension (Cable)
Set 1: 6,25 kg × 12 [Failure]
Set 2: 5 kg × 8 [Failure]
Set 3: 5 kg × 7 [Failure]
Set 4: 5 kg × 9 [Failure]
Calf Press on Seated Leg Press
Set 1: 400 kg × 11 [Drop Set]
Set 2: 400 kg × 10 [Drop Set]
Set 3: 400 kg × 9 [Drop Set]
with Strong
