Jmml
Dutch Bodybuilder
- Lid geworden
- 5 mrt 2015
- Berichten
- 411
- Waardering
- 99
- Lengte
- 1m77
- Massa
- 77kg
- Vetpercentage
- 11%
- Topic Starter
- #81
216e workout:
Donderdag (7-1-2016) heb ik schouders/traps/biceps gedaan:
Schouders & Trapezius
Biceps
Donderdag (7-1-2016) heb ik schouders/traps/biceps gedaan:
Schouders & Trapezius
Dumbbell Shoulder Press - 10x18kg, 10x18kg, 6x22kg, 6x22kg.
Cable Front Raise Neutral Grip - 10x20kg, 10x30kg, 10x40kg, 8x40kg.
Bent Over Raise - 10x6kg, 10x6kg, 10x7kg, 8x7kg.
Cable Side Raise - 10x10kg, 10x10kg, 10x20kg, 8x20gk.
Dumbbell Shrugs - 10x22kg, 10x24kg, 10x26kg, 8x30kg.
Cable Shrugs - 10x50kg, 10x60kg, 10x70kg, 10x80kg
Cable Front Raise Neutral Grip - 10x20kg, 10x30kg, 10x40kg, 8x40kg.
Bent Over Raise - 10x6kg, 10x6kg, 10x7kg, 8x7kg.
Cable Side Raise - 10x10kg, 10x10kg, 10x20kg, 8x20gk.
Dumbbell Shrugs - 10x22kg, 10x24kg, 10x26kg, 8x30kg.
Cable Shrugs - 10x50kg, 10x60kg, 10x70kg, 10x80kg
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.
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.