My road to build an incredible bench press

[pol0100]

reverse grip barbell rows
10xbar
10xbar
10x70
10x70
15x90
15x90
10x90

standing latpulldowns
12x30
12x35
12x35
10x35

barbell curls
12xbar
12x40
12x40
12x40

reverse barbell curls
12x20
12x20
16x20

 

[pol0100]

hipabuctie stuff met band

seated band legcurls
20x
20x
20x

squats
8xbar
8xbar
6x70
6x70
3x120
3x140
3x160
6x180
3x160
3x160

hatfield squats (narrow stance)
op de quads focussen
10x70
6x100
6x100

staand kuitheffen (5sec bovenin vasthouden)
6x100
6x150
6x150
5x150

 

[pol0100]

band pull aparts

bankdrukken
10xbar
10xbar
6x70
6x70
3x120
3x140
6x160
3x160
3x160
5x150
6x140

incline dumbbell press
slow uitgevoerd
20x15
15x25
12x25

JM press
12xbar
12x40
12x50
10x50

 

[pol0100]

bent over rows
10xbar
12x70
10x70
6x120
6x120
6x120
6x120

hammer grip pull-ups
4xbw
4x
4x
4x

standing latpulldowns
12x30
10x35
10x35

hammer dumbbell curls
6x25
6x25
8x25

 

[pol0100]

Tegenwoordig ook weer lid van een gym en nu ook boksen erbij als cardio

legextensions
3x15x35

hack squat machine
10xleeg
10x40
10x80
10x80
10x80

one leg leg press
8x40
8x61
8x61
8x61

seated calf raises
10x60
10x100
10x100

standing calf raise machine
10x45
10x45
10x45
10x45

lying legcurls
10x30
10x45
10x45
1045

hyper extensions
4x12xbw

 

[pol0100]

bankdrukken
10xbar
6x70
6x70
10x120
10x120
10x120
10x120

schuin dumbbell drukken
12x25
12x25
12x25
12x25

triceps pushdowns
20x35
20x35
20x35

side plate raises
10x10
10x10
8x10

 

[pol0100]

squat
10xbar
6x70
6x70
3x120
3x120
3x160
9x180 geloof vpr met dit gewicht
belt af
3x160
3x160

front squats
4x70
4x70
4x70
6x70

 

[pol0100]

Latpulldowns machine
12x40
12x80
10x100
10x100
8x100

seated row machine
12x35
10x63
10x63
10x63

Xtreme fatgripz hammer dumbbell curls
10x12
10x12
10x12

Xtreme fatgripz Zotmann curls
6x12
6x12
6x12

one arm preacher machine curls
6x25
6x25
6x25

afsluiting een uur lang boksen als cardio

 

[pol0100]

bankdrukken
8xbar
8xbar
6x70
6x70
5x120
5x120
1x160
4,75x170
vanaf hier geen pinky maar competition grip paused bench
6x120
6x120
6x120

schuin dumbbell press
20x25
15x25
17x25

plate side raises
15x5
15x5
15x5

french press
10x40
10x40
10x40
10x40

 

[pol0100]

legextensions
15x25
15x42
15x42
15x42

lying legcurls
12x30
12x50
12x60
12x60

paused squat (beltless)
6x60
6x60
6x100
3x140
3x140
3x140

hack squat machine (smal stance)
10x30
10x60
10x60
10x60

legpress one leg each time
10x
6x
6x
6x

calf raises legpress
12x
12x
12x
12x

hyperextensions
12x
12
12
12

 

[pol0100]

Latpulldown machine
12x60
10x80
10x110
10x120
10x120
8x120

pull-ups hammer grip
5x3xbw

one arm machine rows
8x
8x
8x
8x

one arm preacher curl machine
8x
6x
6x

Xtreme fat gripz zottman dumbbell curls
10x9
10x9
8x9

dumbbell curls
8x19
8x19
8x19

rear delt machine
20x
20x
10x
10x

 

[pol0100]

Na 12 dagen Ijsland maar weer eens gaan trainen
Begonnen met Westside barbell method voor RAW lifters
Rustig gestart

Speed bench press against bands
gewichten vermeld exclusief weerstand banden
9x3x80

incline dumbbell presses
3x20x25

lean back latpull downs
3x15x55

chest supported dumbbell rows
3x8x25

triceps pushdowns
20x35
20x35
15x35

hammer dumbbell curls
3x12x15

 

[pol0100]

seated band legcurls
3x12x

low box squats beltless
2x10xbar
2x5x70
3x120
1x140
1x160
1x180

paused squats
3x5x120

front squats
3x5x70

ghr
3x5xbw

 

[pol0100]

schuin bankdrukken
2x10xbar
2x5x60
2x3x80
3x100
1x120
1x130
3x6x60

bankdrukken
10x60
6x100
6x130
6x130

schuin dumbbell drukken
12x14
10x26
10x26

chin ups
4x4xbw

one arm barbell rows
10x20
8x30
8x30

landmine press
12x10
10x20
10x20

reverse machine flyes
3x8x49

one arm dubbell extensions
3x10x16

 

[pol0100]

seated band legcurls
3x13x

Speed squats against bands
10x2x100 (gewicht schijven)

front squats
3x3x100

speed deads
6x1x160 bovenhandse grip

 

[Hummer]

schuin bankdrukken
2x10xbar
2x5x60
2x3x80
3x100
1x120
1x130
3x6x60

bankdrukken
10x60
6x100
6x130
6x130

schuin dumbbell drukken
12x14
10x26
10x26

chin ups
4x4xbw

one arm barbell rows
10x20
8x30
8x30

landmine press
12x10
10x20
10x20

reverse machine flyes
3x8x49

one arm dubbell extensions
3x10x16

Klik om te verkleinen...

FLINKE TRAINING MAATJE!

 

[pol0100]

Speed bench press against bands
10x3x90 (haltergewicht)

schuin bandrukken
3x12x70

lean back latpull downs
15x60
3x6x80

triceps pushdowns
2x15x50
10x50

hammer dumbbell curls
3x15x15

 

[pol0100]

Paused squats (beltless)
2x10xbar
2x5x60
2x3x100
3x140
1x170
1x190
3x3x140

front squats
3x6x60

leg press (plate loaded)
3x10x130

lying leg curls
3x10x45

legextensions
3x20x

staand kuitheffen
3x10x60

 

[pol0100]

bankdrukken
2x10xbar
2x5x60
2x5x100
3x140
1x170
lichte slingshot om
1x180
slinger af
3x5x140

incline dumbbell press
3x8x34

standing landmine press
3x10x30 (gewicht exclusief barbell )

one arm barbell rows
3x6x40 (gewicht exclusief stang)

chin ups
6xbw
5x
4x
3x

lean back latpull downs
3x12x60

ez bar skull crushers
3x6x60

hammer dumbbell curls
3x6x24

rear delt machine
3x10x50

 

[pol0100]

opwarmen
3x20bw squats en 3x15xseated band legcurls

speed squats against bands (beltless)
10x2x120 (bar weight)

paused squats (beltless)
3x120
2x3x160

dumbbell lunges
3x8x15

glute ham raises
3x6xbw