My road to build an incredible bench press

[pol0100]

incline bench press (paused)
10xbar
2x5x60
3x80
5x100
8x120

incline dumbbell press (30 degrees)
2x12x40
8x40 leeg

hammer grip pull-ups
3x6xbw

T-bar rows
gewichten vermeld exclusief stang en handgreep
10x20
10x40
2x10x60

ez curls
10x27,5
2x10x47,5

tricep pushdowns
3x10x27

superset (dumbbell side, front and rear delt raise)
Elke oefening 10x met 6kg zonder rust, totaal 2 rondes

 

[pol0100]

training 29-3-2023

higbar squats (beltless)
2x10xbar
2x5x70
3x120
1x160
5x185

sumo deads
2x5x70
3x120
1x160
2x3x180

 

[pol0100]

Larsen press (paused)
2x10xbar
2x5x70
3x120
1x140
1x160
2x5x170
vanaf hier Titan RAM slinger added
1x190
1x205

hammer grip pull-ups
5xbw
2x7x

bent over rows
10x70
10x90
2x10x100

superset side raises met front raises
2 rondes en elke oefening 10 reps

 

[HardcoreMachine]

sterk hoor! ga zo door!

 

[pol0100]

training 4-4-2023

incline bench press (paused)
10xbar
2x8x60
5x100
10x120

chest press machine, close grip
10x36
10x60
10x93
8x109 fullstack

dumbbell flyes
10x14
2x10x18

hammergrip pull-ups
5xbw
8x
6x

T-bar rows
gewichten vermeld exclusief stang en handgreep
10x20
10x40
10x60
10x70

triceps pushdowns
10x?
10x?
2x8x41

rope cable curls
4x10x?

superset side raises met front raises
2 rondes en elke oefening 10 reps met 8 kg

 

[pol0100]

higbar box squats (beltless)
2x10xbar
2x5x70
3x120
1x150
1x170
5x187,5
back off sets, slow uitgevoerd qua rep tempo
2x5x120

rack pulls below the knee
2x5x70
5x120
5x170
vanaf hier mixed grip
2x3x200

standing calf raises (ss bar)
10xbar
10x70
3x10x100

 

[pol0100]

larsen press (paused)
2x10xbar
2x5x70
3x120
1x140
1x160
4,75x172,5. net geen 5x helaas

close grip bench press
10x70
6x120
18x120

pull-ups
5x
2x6x
5x

preacher dumbbell curl
10x10
10x20

reverse barbell curl
2x20xbar

 

[Hummer]

larsen press (paused)
2x10xbar
2x5x70
3x120
1x140
1x160
4,75x172,5. net geen 5x helaas

close grip bench press
10x70
6x120
18x120

pull-ups
5x
2x6x
5x

preacher dumbbell curl
10x10
10x20

reverse barbell curl
2x20xbar

Klik om te verkleinen...

18x120 CGBP..(?)!!!! 💪🏻💯

 

[pol0100]

incline bench press (paused)
10xbar
2x5x60
5x100
3x120
5x130 bij 10x pas weer verhogen

flat dumbbell press
12x30
15x40
10x40

machine rows (plate loaded)
10x80
2x10x120

latpulldowns
10x
10x
20x
20x

dumbbell curls
8x16
2x8x20

triceps pushdown
10x
10x
2x8x41

superset side raises met front raises
2 rondes en elke oefening 10 reps met 10 kg

 

[Hummer]

Goed bezig maat. 💪🏻

 

[pol0100]

highbar squats
2x10xbar
2x5x70
3x120
1x160
1x180
5x190
Merkte wel dat ik de dag ervoor het bovenlichaam had getraind, maja target gehaald

sumo deads
2x5x70
3x120
3x160
3x190
1x190

bulgarian dumbbell split squats
10x20
9x
8x

 

[Hummer]

Lekker. 💪🏻

 

[pol0100]

training 18-4-2023

larsen press (paused)
2x10xbar
2x5x70
3x120
1x140
1x160
4x175

hammergrip pull-ups
3x6xbw

plate side raises
12x5
2x12x10

seated ez curls
10xbar
6x37,5
6x57,5
4x67,5
20x37,5

standing dumbbell tricep extension
2x10x20 per arm

 

[pol0100]

Vandaag niet een geweldige dag, geen spierspanning in het lichaam en bijna voorover vallen in de squat

highbar squats
2x10xbar
2x5x70
3x120
1x160
3x180 was echt max vandaag
3x160

deadlift
5x70
5x120
3x170
5x190

 

[pol0100]

incline bench press (paused)
10xbar
2x5x60
5x100
3x120
6x130

incline dumbbell press (30 degrees)
2x12x40

hammergrip pull-ups
5xbw
2x8x

machine rows
10x36
10x64
8x96

preacher dumbbell curls
10x10
2x8x16

triceps pushdowns
10x23
10x36
10x41

military press
10xbar
2x6x60

 

[Henk123456]

Hoe doe je de dumbell press ?

 

[pol0100]

Hoe doe je de dumbell press ?

Klik om te verkleinen...

Met een bankje en 2 dumbbells

 

[pol0100]

training 24-4-2023

low bar squats
2x10xbar
2x6x70
6x100
5x120
5x140
2x5x160

ss-bar goodmornings
10xbar
3x10x70

standing ss-bar calf raises
10x70
3x10x100

 

[pol0100]

larsen press (paused)
2x10xbar
2x5x70
3x120
1x140
1x160
3x177,5
3,75x177,5

close grip bench press
10x70
16x120

pull-ups
4x5xbw

seated ez curls
10xbar
10x37,5
25x37,5

standing dumbbell tricep extension
2x12x20 per arm

 

[Henk123456]

Met een bankje en 2 dumbbells

Klik om te verkleinen...

Ik bedoel qua vorm. Hoe diep zakken elke keer stil leggen op de borst etc