Dag 1: heavy bench en assistance
Bench press paused:
2 x 3 x 50 kg
2 x 3 x 70 kg
2 x 3 x 90 kg
2 x 100 kg
1 x 110 kg
10 x 2 x 120 kg
High incline shoulder press paused:
2 x 82,5 kg
2 x 82,5 kg
2 x 82,5 kg
2 x 82,5 kg
2 x 82,5 kg
Chins wide:
6 x BW + 5 kg
6 x BW + 5 kg
6 x BW + 5 kg
6 x BW + 5 kg
Flat dumbell press:
9 x 34 kg
9 x 34 kg
9 x 34 kg
9 x 34 kg
Seated rows wide grip:
11 x 57 kg
11 x 57 kg
11 x 57 kg
11 x 57 kg
Dumbell fly's:
8 x 12 kg
8 x 12 kg
8 x 12 kg
8 x 12 kg
Standing curls:
8 x 18 kg
8 x 18 kg
8 x 18 kg
8 x 18 kg
Bent over raises:
9 x 10 kg
9 x 10 kg
9 x 10 kg
9 x 10 kg
Stretches, foamrolls, massages en sauna