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187e workout:

Vrijdag (23-10-2015) heb ik borst/triceps gedaan:

Borst
Incline Dumbbell Press - 10x20kg, 10x22kg, 10x24kg, 10x24kg.
Dumbbell Press - 10x22kg,10x26kg, 8x28kg, 6x30kg.
Dumbbell Pullover - 10x22kg, 10x22kg, 10x24kg.
Chest Press Machine - 10x110kg, 10x120kg, 10x130kg, 6x150kg.
Machine Fly - 10x80kg, 10x90kg, 10x100kg.
Triceps
Skull Crushers - 10x5kg, 10x7,5kg, 10x10kg.
Overhead Cable Triceps Extension - 10x40kg, 10x50kg, 10x50kg.
Cable Triceps Pushdown - 10x40kg, 10x50kg, 10x50kg.


188e workout:

Zondag (25-10-2015) heb ik rug/biceps gedaan:

Rug
Lat Pull Down - 15x70, 8x90kg, 8x100kg, 8x110kg.
Close Grip Pull Down - 10x70kg, 10x80kg, 10x90kg, 10x100kg.
Straight Arm Pulldown - 10x50kg, 10x60kg, 10x70kg.
Dumbbell Row - 10x18kg, 10x20kg, 10x20kg.
Row Machine - 10x90kg, 10x100kg, 10x110kg.
Biceps
Wide Grip Barbell Curl - 10x5kg, 10x7,5kg, 10x10kg.
Close Grip Barbell Curl - 10x5kg, 10x7,5kg, 10x7,5kg.
Incline Dumbbell Curl - 10x9kg, 10x10kg, 8x12kg.
Reverse Curl - 10x30kg, 10x30kg, 10x40kg.
 
Laatst bewerkt:
189e workout:

Maandag (26-10-2015) heb ik borst/triceps gedaan:

Borst
Incline Bench Press - 20x20kg, 14x40kg, 8x50kg, 6x50kg.
Bench Press - 20x20kg,14x40kg, 10x50kg, 4x60kg.
Dumbbell Pullover - 10x22kg, 10x22kg, 10x24kg.
Chest Press Machine - 10x110kg, 10x120kg, 10x130kg, 6x150kg.
Machine Fly - 10x80kg, 10x90kg, 10x100kg.
Triceps
Skull Crushers - 10x5kg, 10x7,5kg, 10x10kg.
Overhead Cable Triceps Extension - 10x40kg, 10x50kg, 10x50kg.
Cable Triceps Pushdown - 10x40kg, 10x50kg, 10x50kg.
 
Laatst bewerkt:
190e workout:

Woensdag (28-10-2015) heb ik rug/biceps gedaan:

Rug
Lat Pull Down - 15x70, 8x90kg, 8x100kg, 8x110kg.
Close Grip Pull Down - 10x70kg, 10x80kg, 10x90kg, 10x100kg.
Straight Arm Pulldown - 10x50kg, 10x60kg, 10x70kg.
Dumbbell Row - 10x18kg, 10x20kg, 10x20kg.
Row Machine - 10x90kg, 10x100kg, 10x110kg.
Biceps
Wide Grip Barbell Curl - 10x5kg, 10x7,5kg, 10x10kg.
Close Grip Barbell Curl - 10x5kg, 10x7,5kg, 10x7,5kg.
Incline Dumbbell Curl - 10x9kg, 10x10kg, 8x12kg.
Reverse Curl - 10x30kg, 10x30kg, 10x40kg.
 
Laatst bewerkt:
191e workout:

Vrijdag (30-10-2015) heb ik borst/triceps gedaan:

Borst
Incline Bench Press - 20x20kg, 14x40kg, 8x50kg, 6x50kg.
Bench Press - 20x20kg,14x40kg, 10x50kg, 4x60kg.
Dumbbell Pullover - 10x22kg, 10x22kg, 10x24kg.
Chest Press Machine - 10x110kg, 10x120kg, 10x130kg, 6x150kg.
Machine Fly - 10x80kg, 10x90kg, 10x100kg.
Triceps
Skull Crushers - 10x5kg, 10x7,5kg, 10x10kg.
Overhead Cable Triceps Extension - 10x40kg, 10x50kg, 10x50kg.
Cable Triceps Pushdown - 10x40kg, 10x50kg, 10x50kg.
 
Laatst bewerkt:
192e workout:

Maandag (2-11-2015) heb ik rug/biceps gedaan:

Rug
Lat Pull Down - 15x70, 8x90kg, 8x100kg, 8x110kg.
Close Grip Pull Down - 10x70kg, 10x80kg, 10x90kg, 10x100kg.
Straight Arm Pulldown - 10x50kg, 10x60kg, 10x70kg.
Dumbbell Row - 10x18kg, 10x20kg, 10x20kg.
Row Machine - 10x90kg, 10x100kg, 10x110kg.
Biceps
Wide Grip Barbell Curl - 10x5kg, 10x7,5kg, 10x10kg.
Close Grip Barbell Curl - 10x5kg, 10x7,5kg, 10x7,5kg.
Incline Dumbbell Curl - 10x9kg, 10x10kg, 8x12kg.
Reverse Curl - 10x30kg, 10x30kg, 10x40kg.
 
193e workout:

Vrijdag (6-11-2015) heb ik borst/triceps gedaan:

Borst
Incline Bench Press - 20x20kg, 14x40kg, 8x50kg, 6x50kg.
Bench Press - 20x20kg,14x40kg, 10x50kg, 4x60kg.
Dumbbell Pullover - 10x22kg, 10x22kg, 10x24kg.
Chest Press Machine - 10x110kg, 10x120kg, 10x130kg, 6x150kg.
Machine Fly - 10x80kg, 10x90kg, 10x100kg.
Triceps
Skull Crushers - 10x5kg, 10x7,5kg, 10x10kg.
Overhead Cable Triceps Extension - 10x40kg, 10x50kg, 10x50kg.
Cable Triceps Pushdown - 10x40kg, 10x50kg, 10x50kg.


194e workout:

Zaterdag (7-11-2015) heb ik rug/biceps gedaan:

Rug
Lat Pull Down - 15x70, 8x90kg, 8x100kg, 8x110kg.
Close Grip Pull Down - 10x70kg, 10x80kg, 10x90kg, 10x100kg.
Straight Arm Pulldown - 10x50kg, 10x60kg, 10x70kg.
Dumbbell Row - 10x18kg, 10x20kg, 10x20kg.
Row Machine - 10x90kg, 10x100kg, 10x110kg.
Biceps
Wide Grip Barbell Curl - 10x5kg, 10x7,5kg, 10x10kg.
Close Grip Barbell Curl - 10x5kg, 10x7,5kg, 10x7,5kg.
Incline Dumbbell Curl - 10x9kg, 10x10kg, 8x12kg.
Reverse Curl - 10x30kg, 10x30kg, 10x40kg.
 
Laatst bewerkt:
195e workout:

Woensdag (11-11-2015) heb ik borst/triceps gedaan:

Borst
Incline Bench Press - 20x20kg, 14x40kg, 8x50kg, 6x50kg.
Bench Press - 20x20kg,14x40kg, 10x50kg, 4x60kg.
Dumbbell Pullover - 10x22kg, 10x22kg, 10x24kg.
Chest Press Machine - 10x110kg, 10x120kg, 10x130kg, 6x150kg.
Machine Fly - 10x80kg, 10x90kg, 10x100kg.
Triceps
Skull Crushers - 10x5kg, 10x7,5kg, 10x10kg.
Overhead Cable Triceps Extension - 10x40kg, 10x50kg, 10x50kg.
Cable Triceps Pushdown - 10x40kg, 10x50kg, 10x50kg.
 
Laatst bewerkt:
196e workout:

Vrijdag (13-11-2015) heb ik rug/biceps gedaan:

Rug
Lat Pull Down - 15x70, 8x90kg, 8x100kg, 8x110kg.
Close Grip Pull Down - 10x70kg, 10x80kg, 10x90kg, 10x100kg.
Straight Arm Pulldown - 10x50kg, 10x60kg, 10x70kg.
Dumbbell Row - 10x20kg, 10x20kg, 10x22kg.
Row Machine - 10x90kg, 10x100kg, 10x110kg.
Biceps
Wide Grip Barbell Curl - 10x5kg, 10x7,5kg, 10x10kg.
Close Grip Barbell Curl - 10x5kg, 10x7,5kg, 10x7,5kg.
Incline Dumbbell Curl - 10x9kg, 10x10kg, 8x12kg.
Reverse Curl - 10x30kg, 10x30kg, 10x40kg.



197e workout:

Zondag (15-11-2015) heb ik borst/triceps gedaan:

Borst
Incline Bench Press - 20x20kg, 14x40kg, 8x50kg, 6x50kg.
Bench Press - 20x20kg,14x40kg, 10x50kg, 4x60kg.
Dumbbell Pullover - 10x22kg, 10x22kg, 10x24kg.
Chest Press Machine - 10x110kg, 10x120kg, 10x130kg, 6x150kg.
Machine Fly - 10x80kg, 10x90kg, 10x100kg.
Triceps
Skull Crushers - 10x5kg, 10x7,5kg, 10x10kg.
Overhead Cable Triceps Extension - 10x40kg, 10x50kg, 10x50kg.
Cable Triceps Pushdown - 10x40kg, 10x50kg, 10x50kg.
 
Laatst bewerkt:
198e workout:

Maandag (16-11-2015) heb ik rug/biceps gedaan:

Rug
Lat Pull Down - 15x70, 8x90kg, 8x100kg, 8x110kg.
Close Grip Pull Down - 10x70kg, 10x80kg, 10x90kg, 10x100kg.
Straight Arm Pulldown - 10x50kg, 10x60kg, 10x70kg.
Dumbbell Row - 10x20kg, 10x20kg, 10x22kg.
Row Machine - 10x90kg, 10x100kg, 10x110kg.
Biceps
Wide Grip Barbell Curl - 10x5kg, 10x7,5kg, 10x10kg.
Close Grip Barbell Curl - 10x5kg, 10x7,5kg, 10x7,5kg.
Incline Dumbbell Curl - 10x9kg, 10x10kg, 8x12kg.
Reverse Curl - 10x30kg, 10x30kg, 10x40kg.
 
199e workout:

Vrijdag (20-11-2015) heb ik rug/biceps gedaan:

Rug
Lat Pull Down - 15x70, 8x90kg, 8x100kg, 8x110kg.
Close Grip Pull Down - 10x70kg, 10x80kg, 10x90kg, 10x100kg.
Straight Arm Pulldown - 10x50kg, 10x60kg, 10x70kg.
Dumbbell Row - 10x20kg, 10x20kg, 10x22kg.
Row Machine - 10x90kg, 10x100kg, 10x110kg.
Biceps
Wide Grip Barbell Curl - 10x5kg, 10x7,5kg, 10x10kg.
Close Grip Barbell Curl - 10x5kg, 10x7,5kg, 10x7,5kg.
Incline Dumbbell Curl - 10x9kg, 10x10kg, 8x12kg.
Reverse Curl (machine) - 10x30kg, 10x30kg, 10x40kg.
Hammer Curl - 10x10kg, 10x12kg, 10x14kg.



200e workout:

Zondag (22-11-2015) heb ik borst/triceps gedaan:

Borst
Incline Bench Press - 20x20kg, 14x40kg, 8x50kg, 6x50kg.
Bench Press - 20x20kg,14x40kg, 10x50kg, 4x60kg.
Dumbbell Pullover - 10x22kg, 10x22kg, 10x24kg.
Chest Press Machine - 10x110kg, 10x120kg, 10x130kg, 6x150kg.
Machine Fly - 10x80kg, 10x90kg, 10x100kg.
Triceps
Reverse Grip Triceps Pushdown - 10x50kg, 10x60kg, 10x70kg.
Cable Triceps Extension With V-Bar - 10x60kg, 10x70kg, 10x80kg.
Cable Triceps Pushdown - 10x40kg, 10x50kg, 10x50kg.
One Arm Cable Extension - 10x10kg, 10x20kg, 10x20kg.
 
Laatst bewerkt:
201e workout:

Woensdag (25-11-2015) heb ik rug/biceps gedaan:

Rug
Lat Pull Down - 15x70, 8x90kg, 8x100kg, 8x110kg.
Close Grip Pull Down - 10x70kg, 10x80kg, 10x90kg, 10x100kg.
Straight Arm Pulldown - 10x50kg, 10x60kg, 10x70kg.
Dumbbell Row - 10x20kg, 10x20kg, 10x22kg.
Row Machine - 10x90kg, 10x100kg, 10x110kg.
Biceps
Wide Grip Barbell Curl - 10x5kg, 10x7,5kg, 10x10kg.
Close Grip Barbell Curl - 10x5kg, 10x7,5kg, 10x7,5kg.
Incline Dumbbell Curl - 10x9kg, 10x10kg, 8x12kg.
Reverse Curl (machine) - 10x30kg, 10x30kg, 10x40kg.
Hammer Curl - 10x10kg, 10x12kg, 10x14kg.
 
202e workout:

Vrijdag (27-11-2015) heb ik borst/triceps gedaan:

Borst
Incline Bench Press - 20x20kg, 14x40kg, 8x50kg, 6x50kg.
Bench Press - 20x20kg,14x40kg, 10x50kg, 4x60kg.
Dumbbell Pullover - 10x22kg, 10x22kg, 10x24kg.
Chest Press Machine - 10x110kg, 10x120kg, 10x130kg, 6x150kg.
Machine Fly - 10x80kg, 10x90kg, 10x100kg.
Triceps
Reverse Grip Triceps Pushdown - 10x50kg, 10x60kg, 10x70kg.
Cable Triceps Extension With V-Bar - 10x60kg, 10x70kg, 10x80kg.
Cable Triceps Pushdown - 10x40kg, 10x50kg, 10x50kg.
One Arm Cable Extension - 10x10kg, 10x20kg, 10x20kg.



203e workout:

Zondag (29-11-2015) heb ik rug/biceps gedaan:

Rug
Lat Pull Down - 15x70, 8x90kg, 8x100kg, 8x110kg.
Close Grip Pull Down - 10x70kg, 10x80kg, 10x90kg, 10x100kg.
Straight Arm Pulldown - 10x50kg, 10x60kg, 10x70kg.
Dumbbell Row - 10x20kg, 10x20kg, 10x22kg.
Row Machine - 10x90kg, 10x100kg, 10x110kg.
Biceps
Wide Grip Barbell Curl - 10x5kg, 10x7,5kg, 10x10kg.
Close Grip Barbell Curl - 10x5kg, 10x7,5kg, 10x7,5kg.
Incline Dumbbell Curl - 10x9kg, 10x10kg, 8x12kg.
Reverse Curl (machine) - 10x30kg, 10x30kg, 10x40kg.
Hammer Curl - 10x10kg, 10x12kg, 10x14kg.
 
Laatst bewerkt:
204e workout:

Maandag (30-11-2015) heb ik borst/triceps gedaan:

Borst
Incline Bench Press - 20x20kg, 14x40kg, 8x50kg, 6x50kg.
Bench Press - 20x20kg,14x40kg, 10x50kg, 4x60kg.
Dumbbell Pullover - 10x22kg, 10x22kg, 10x24kg.
Chest Press Machine - 10x110kg, 10x120kg, 10x130kg, 6x150kg.
Machine Fly - 10x80kg, 10x90kg, 10x100kg.
Triceps
Reverse Grip Triceps Pushdown - 10x50kg, 10x60kg, 10x70kg.
Cable Triceps Extension With V-Bar - 10x60kg, 10x70kg, 10x80kg.
Cable Triceps Pushdown - 10x40kg, 10x50kg, 10x50kg.
One Arm Cable Extension - 10x10kg, 10x20kg, 10x20kg.
 
Laatst bewerkt:
205e workout:

Vrijdag (4-12-2015) heb ik schouder/biceps gedaan:


Schouders

Dumbbell Shoulder Press - 10x18kg, 10x18kg, 10x20kg, 8x20kg.
Dumbbell Front Raise - 10x8kg, 10x9kg, 10x9kg, 8x10kg.
Bent Over Raise - 10x6kg, 10x6kg, 10x7kg, 8x7kg.
Cable Side Raise - 10x10kg, 10x10kg, 10x20kg, 8x20gk.
Dumbbell Shrugs - 10x22kg, 10x24kg, 8x26.

Biceps
Wide Grip Barbell Curl - 10x5kg, 10x7,5kg, 10x10kg.
Close Grip Barbell Curl - 10x5kg, 10x7,5kg, 10x7,5kg.
Incline Dumbbell Curl - 10x9kg, 10x10kg, 8x12kg.
Reverse Curl (machine) - 10x30kg, 10x30kg, 10x40kg.
Hammer Curl - 10x10kg, 10x12kg, 10x14kg.
 
206e workout:

Woensdag (9-12-2015) heb ik rug/biceps gedaan:

Rug
Lat Pull Down - 10x80, 10x90kg, 10x100kg, 10x110kg.
Lat Pull Down Behind The Neck - 10x80, 10x80kg, 10x90kg, 10x100kg.
V-Bar Pull Down - 10x70kg, 10x80kg, 10x90kg, 10x100kg.
Straight Arm Pull Down - 10x50kg, 10x60kg, 10x70kg.
Dumbbell Row - 10x20kg, 10x22kg, 10x22kg.
Row Machine - 10x90kg, 10x100kg, 10x110kg.
Biceps
Wide Grip Barbell Curl - 10x5kg, 10x7,5kg, 10x10kg.
Close Grip Barbell Curl - 10x5kg, 10x7,5kg, 10x7,5kg.
Incline Dumbbell Curl - 10x9kg, 10x10kg, 8x12kg.
Reverse Curl (machine) - 10x30kg, 10x30kg, 10x40kg.
Hammer Curl - 10x10kg, 10x12kg, 10x14kg.
 
Laatst bewerkt:
207e workout:

Vrijdag (11-12-2015) heb ik borst/triceps gedaan:

Borst
Incline Bench Press - 20x20kg, 14x40kg, 8x50kg, 6x50kg.
Bench Press - 20x20kg,14x40kg, 10x50kg, 4x60kg.
Dumbbell Pullover - 10x22kg, 10x22kg, 10x24kg.
Chest Press Machine - 10x110kg, 10x120kg, 10x130kg, 6x150kg.
Machine Fly - 10x80kg, 10x90kg, 10x100kg.
Triceps
Reverse Grip Triceps Pushdown - 10x50kg, 10x60kg, 10x70kg.
Cable Triceps Extension With V-Bar - 10x60kg, 10x70kg, 10x80kg.
Cable Triceps Pushdown - 10x40kg, 10x50kg, 10x50kg.
One Arm Cable Extension - 10x10kg, 10x20kg, 10x20kg.



208e workout:

Zondag (13-12-2015) heb ik rug/biceps gedaan:


Rug
Lat Pull Down - 10x80, 10x90kg, 10x100kg, 10x110kg.
Lat Pull Down Behind The Neck - 10x80, 10x80kg, 10x90kg, 10x100kg.
V-Bar Pull Down - 10x70kg, 10x80kg, 10x90kg, 10x100kg.
Straight Arm Pull Down - 10x50kg, 10x60kg, 10x70kg.
Dumbbell Row - 10x20kg, 10x22kg, 10x22kg.
Row Machine - 10x90kg, 10x100kg, 10x110kg.
Biceps
Wide Grip Barbell Curl - 10x5kg, 10x7,5kg, 10x10kg.
Close Grip Barbell Curl - 10x5kg, 10x7,5kg, 10x7,5kg.
Incline Dumbbell Curl - 10x9kg, 10x10kg, 8x12kg.
Reverse Curl (machine) - 10x30kg, 10x30kg, 10x40kg.
Hammer Curl - 10x10kg, 10x12kg, 10x14kg.
Buik

Abdominal Air Bike - 20, 15, 15, 10.
Sit up - 20, 15, 15, 10.
Reverse Crunch - 15, 10, 10, 5.
 
Laatst bewerkt:
209e workout:

Maandag (14-12-2015) heb ik borst/triceps gedaan:

Borst
Incline Bench Press - 20x20kg, 14x40kg, 8x50kg, 6x50kg.
Bench Press - 20x20kg,14x40kg, 10x50kg, 4x60kg.
Dumbbell Pullover - 10x22kg, 10x22kg, 10x24kg.
Chest Press Machine - 10x110kg, 10x120kg, 10x130kg, 6x150kg.
Machine Fly - 10x80kg, 10x90kg, 10x100kg.
Triceps
Reverse Grip Triceps Pushdown - 10x50kg, 10x60kg, 10x70kg.
Cable Triceps Extension With V-Bar - 10x60kg, 10x70kg, 10x80kg.
Cable Triceps Pushdown - 10x40kg, 10x50kg, 10x50kg.
One Arm Cable Extension - 10x10kg, 10x20kg, 10x20kg.
 
Laatst bewerkt:
210e workout:

Woensdag (23-12-2015) heb ik rug/biceps gedaan:


Rug
Lat Pull Down - 10x80, 10x90kg, 10x100kg, 10x110kg.
Lat Pull Down Behind The Neck - 10x80, 10x80kg, 10x90kg, 10x100kg.
V-Bar Pull Down - 10x70kg, 10x80kg, 10x90kg, 10x100kg.
Straight Arm Pull Down - 10x50kg, 10x60kg, 10x70kg.
Dumbbell Row - 10x20kg, 10x22kg, 10x22kg.
Row Machine - 10x90kg, 10x100kg, 10x110kg.
Biceps
Wide Grip Barbell Curl - 10x5kg, 10x7,5kg, 10x10kg.
Close Grip Barbell Curl - 10x5kg, 10x7,5kg, 10x7,5kg.
Incline Dumbbell Curl - 10x9kg, 10x10kg, 8x12kg.
Reverse Curl (machine) - 10x30kg, 10x30kg, 10x40kg.
Hammer Curl - 10x10kg, 10x12kg, 10x14kg.



211e workout:

Donderdag (24-12-2015) heb ik borst/triceps gedaan:

Borst
Incline Bench Press - 20x20kg, 14x40kg, 8x50kg, 6x50kg.
Bench Press - 20x20kg,14x40kg, 10x50kg, 4x60kg.
Dumbbell Pullover - 10x22kg, 10x22kg, 10x24kg.
Chest Press Machine - 10x110kg, 10x120kg, 10x130kg, 6x150kg.
Machine Fly - 10x80kg, 10x90kg, 10x100kg.
Triceps
Reverse Grip Triceps Pushdown - 10x50kg, 10x60kg, 10x70kg.
Cable Triceps Extension With V-Bar - 10x60kg, 10x70kg, 10x80kg.
Cable Triceps Pushdown - 10x40kg, 10x50kg, 10x50kg.
One Arm Cable Extension - 10x10kg, 10x20kg, 10x20kg.



212e workout:

Zondag (27-12-2015) heb ik rug/biceps gedaan:


Rug
Lat Pull Down - 10x80, 10x90kg, 10x100kg, 10x110kg.
Lat Pull Down Behind The Neck - 10x80, 10x80kg, 10x90kg, 10x100kg.
V-Bar Pull Down - 10x70kg, 10x80kg, 10x90kg, 10x100kg.
Straight Arm Pull Down - 10x50kg, 10x60kg, 10x70kg.
Dumbbell Row - 10x20kg, 10x22kg, 10x22kg.
Row Machine - 10x90kg, 10x100kg, 10x110kg.
Biceps
Wide Grip Barbell Curl - 10x5kg, 10x7,5kg, 10x10kg.
Close Grip Barbell Curl - 10x5kg, 10x7,5kg, 10x7,5kg.
Incline Dumbbell Curl - 10x9kg, 10x10kg, 8x12kg.
Reverse Curl (machine) - 10x30kg, 10x30kg, 10x40kg.
Hammer Curl - 10x10kg, 10x12kg, 10x14kg.



213e workout:

Donderdag (31-12-2015) heb ik borst/triceps gedaan:

Borst
Incline Bench Press - 20x20kg, 14x40kg, 8x50kg, 6x50kg.
Bench Press - 20x20kg,14x40kg, 10x50kg, 4x60kg.
Dumbbell Pullover - 10x22kg, 10x22kg, 10x24kg.
Chest Press Machine - 10x110kg, 10x120kg, 10x130kg, 6x150kg.
Machine Fly - 10x80kg, 10x90kg, 10x100kg.
Triceps
Reverse Grip Triceps Pushdown - 10x50kg, 10x60kg, 10x70kg.
Cable Triceps Extension With V-Bar - 10x60kg, 10x70kg, 10x80kg.
Cable Triceps Pushdown - 10x40kg, 10x50kg, 10x50kg.
One Arm Cable Extension - 10x10kg, 10x20kg, 10x20kg.
 
Laatst bewerkt:
214e workout:

Dinsdag (5-1-2016) heb ik rug/biceps gedaan:


Rug
Lat Pull Down - 10x80, 10x90kg, 10x100kg, 10x110kg.
Lat Pull Down Behind The Neck - 10x80, 10x80kg, 10x90kg, 10x100kg.
V-Bar Pull Down - 10x70kg, 10x80kg, 10x90kg, 10x100kg.
Straight Arm Pull Down - 10x50kg, 10x60kg, 10x70kg.
Dumbbell Row - 10x20kg, 10x22kg, 10x22kg.
Row Machine - 10x90kg, 10x100kg, 10x110kg.
Biceps
Wide Grip Barbell Curl - 10x5kg, 10x7,5kg, 10x10kg.
Close Grip Barbell Curl - 10x5kg, 10x7,5kg, 10x7,5kg.
Incline Dumbbell Curl - 10x9kg, 10x10kg, 8x12kg.
Reverse Curl (machine) - 10x30kg, 10x30kg, 10x40kg.
Hammer Curl - 10x10kg, 10x12kg, 10x14kg.
 
Laatst bewerkt:
215e workout:

Woensdag (6-1-2016) heb ik borst/triceps gedaan:

Borst
Incline Bench Press - 20x20kg, 14x40kg, 8x50kg, 6x50kg.
Bench Press - 20x20kg,14x40kg, 10x50kg, 4x60kg.
Dumbbell Pullover - 10x22kg, 10x22kg, 10x24kg.
Chest Press Machine - 10x110kg, 10x120kg, 10x130kg, 6x150kg.
Machine Fly - 10x80, 10x90, 10x100.
Triceps
Reverse Grip Triceps Pushdown - 10x50kg, 10x60kg, 10x70kg.
Cable Triceps Extension With V-Bar - 10x60kg, 10x70kg, 10x80kg.
Cable Triceps Pushdown - 10x40kg, 10x50kg, 10x50kg.
One Arm Cable Extension - 10x10kg, 10x20kg, 10x20kg.
 
Laatst bewerkt:
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