Kilcred's log

[Kilcred]

Donderdag
Benen
+Leg Press
+Leg Curl
+Leg Extension
+Kuiten

Leg Press
12,12,12,12

12x 200 KG
12x 200 KG
12x 200 KG
12x 200 KG

Leg Curl
12,10,8,6

12x 50 KG
10x 55 KG
8x 60 KG
7x 65 KG

Leg extension
12,10,8,6

12x 55 KG
10x 60 KG
8x 65 KG
8x 70 KG

Kuiten
12,10,8,6

12x 40 KG
10x 45 KG
8x 50 KG
6x 55 KG

 

[Kilcred]

Vrijdag
Schouders
+Military Press
+Shrugs
+Standing Lateral Raises
+Barbell Upright Row
+Shoulder Press Machine

Military Press
12,10,8,6

12x 30 KG
10x 35 KG
7x 40 KG
6x 35 KG

Barbell Upright Row
12,10,8,6

12x 30 KG
10x 35 KG
8x 40 KG
6x 45 KG

Shrugs
12,10,8,6

12x 22 KG
10x 24 KG
8x 26 KG
6x 30 KG

Standing Lateral Raises
12,10,8,6

12x 8 KG
10x 10/8 KG (6x 10, 4x 8)
8x 8 KG
6x 8 KG

Shoulder Press Machine
12,10,8,6

12x 25
10x 30
8x 35
6x 35

 

[Kilcred]

Cardio

+Crosstrainer: 20minuten
+Loopband: 22minuten

 

[Kilcred]

Cardio

+Loopband: 25minuten
+Squash: 45minuten

 

[Kilcred]

Maandag
Rug
+T-bar Pull Up 4x6
+Deadlift 4x6
+Pull Up 4x6
+Cable seated row 4x6

Deadlift
12,10,8,6

12x 45 KG
10x 55 KG
8x 80 KG
6x 90 KG

T-bar Pull Up
12,10,8,6

12x 45 KG
10x 55 KG
8x 65 KG
6x 67.50 KG

Pull Up
10,12,8,6

12x 50 KG
10x 55 KG
8x 60 KG
6x 60 KG

Cable seated row
12,10,8,6

12x 30 KG
10x 35 KG
8x 40 KG
6x 45 KG

 

[Kilcred]

Cardio

+Squash: 30minuten

 

[Kilcred]

Dinsdag
Borst
+Bench Press
+Incline Bench Press
+Incline Dumbbell Flyes
+Incline Dumbbell Bench Press

Bench Press
12,10,8,6

12x 40 KG
10x 50 KG
4x 60 KG
10x 40 KG

Incline Bench Press
12,10,8,6

12x 30 KG
10x 40 KG
8x 45 KG
6x 45 KG

Incline Dumbbell Bench Press
12,10,8,6

12x 14 KG
10x 16 KG
6x 18 KG
6x 16 KG

Incline Dumbbell Flyes
12,10,8,6

12x 10 KG
10x 10 KG
10x 10 KG
6x 12 KG

 

[Kilcred]

Armen
+Barbell Preacher Curls
+Pull down
+Barbell Curl
+Skull Crushers

Barbell Preacher Curls
12,10,8,6

12x 15 KG
10x 17,50 KG
8x 20 KG
6x 20 KG

Pull down + Rope Extensions achter elkaar aan.
12,10,8,6

12x 15 KG
12+12x 10 KG
10+10x 10 KG
8+8x 15 KG


Barbell Curl

20 KG (5x Boven - 5x heel - 5x onder - 5x heel)
20 KG (5x Boven - 5x heel - 5x onder - 5x heel)
25 KG (5x Boven - 5x heel - 5x onder - 5x heel)
20 KG (5x Boven - 5x heel - 5x onder - 5x heel)

Skull Crushers

12 x 15 KG
10 x 15 KG
8 x 20 KG
6 x 25 KG

Cardio

+Loopband: 25minuten

 

[Kilcred]

Maandag
Rug/Benen/Triceps

-T-Bar Row 35/40/50/55
-Deadlift 50/60/70/80
-Pull Up 55/55/50/50
-Cable Seated Row 30/35/40/45

-Leg Press 200/200/200/200
-Leg Curl 40/45/50/55
-Leg Extensions 45/50/55/60

-Cable Extensions 10/15/15/15 (Extension & pull down achter elkaar)
-Pull down 10/15/15/15
-Pushdown 15/20/25/32.50

 

[RicoStico]

Nice!

 

[marcyesh]

Gaat lekker man