- Lid geworden
- 3 feb 2010
- Berichten
- 7.424
- Waardering
- 890
- Lengte
- 1m64
- Massa
- 66kg
- Topic Starter
- #5.481
WEEK 1 - CYCLE 1
UB1 09/07/2018
BENCH PRESS 3x3x [70%/80%/90% @ 130 1RM]
3x95
3x107.5
3x117.5
MILITARY PRESS 3x3x [90% @ 80 1RM]
3x3x67.5
PENDLAY ROW
3x6x70
ALTERNATE LAT PULLDOWN
3x20x45
DUMBBELL LATERAL RAISE
3x20x10
FACE PULLS
3x20x30
TRICEP ROPE PULLDOWN
3x20x30
WEEK 1 - CYCLE 1
LB1 11/07/2018
SQUAT 3x3x [70%/80%/90% @ 170 1RM]
3x125
3x140
3x152.5
DEADLIFT 3x3x [90% @ 210 1RM]
3x3x175
LEG PRESS
3x20x180
LYING LEG CURLS
3x20x35
LEG EXTENSIONS
3x20x55
SLDL
3x20x70
UB1 09/07/2018
BENCH PRESS 3x3x [70%/80%/90% @ 130 1RM]
3x95
3x107.5
3x117.5
MILITARY PRESS 3x3x [90% @ 80 1RM]
3x3x67.5
PENDLAY ROW
3x6x70
ALTERNATE LAT PULLDOWN
3x20x45
DUMBBELL LATERAL RAISE
3x20x10
FACE PULLS
3x20x30
TRICEP ROPE PULLDOWN
3x20x30
WEEK 1 - CYCLE 1
LB1 11/07/2018
SQUAT 3x3x [70%/80%/90% @ 170 1RM]
3x125
3x140
3x152.5
DEADLIFT 3x3x [90% @ 210 1RM]
3x3x175
LEG PRESS
3x20x180
LYING LEG CURLS
3x20x35
LEG EXTENSIONS
3x20x55
SLDL
3x20x70
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