Panda power

[Jake the snake]

12min loopband

seated dumbbell press 10x10kg 10x20kg
werkset 8x28kg

side lateral raise 8x8kg
werkset 10x12kg

low pulley raise werkset 15x10kg verhogen

reverse dumbbell flyes 10x6kg

triceps pushdown 10x25kg
werkset 15x40kg

lying triceps extension (gew excl bar) 15x20kg

seated tri extension 10x34kg

 

[Jake the snake]

dumbbell pullover :warm up: 2x10x14kg 10x22kg
workset : 10x34kg verhogen

close grip pulldown: warm up :12x55kg
workset 4xbw

one arm row : warm up :10x24kg
workset :10x34kg

wide grip cable row: warm up :10x40kg
workset 8x70kg

deadlift : warm up 10x70kg
-workset : 8x100kg

 

[Jake the snake]

snelle training

barbell press 10x 8x 6x 40kg
plate loaded incline press 10x40kg 8x60kg 6x80kg
machine bench 10x45kg 8x65kg 3x 85kg
incline dumbbell fly 2x10x8kg

 

[Jake the snake]

snelle training

wou squatten maar men broek was gescheurd

squat 8x20kg 8x40kg 8x60kg 5x80kg 5x100kg 2x120kg
leg extension 2x10x80kg
met vast houden vanboven 10x60kg 10x40kg 10x20kg
standing calf raise 10x100kg 10x125kg +10x50kg

 

[Jake the snake]

rack pull 2x6x140kg
dumbbell pullover 15x30kg
close grip pull up 5xbw + close grip pulldown 10x50kg
dumbbell row 10x34kg
wide grip cable row 15x60kg 5x80kg 5x100kg

biceps

preacher curl 10x15kg 10x30kg 4x50kg
barbell curl 10x25kg
seated dumbbell curl 10x10kg

 

[Jake the snake]

snelle borst training 20min

incline barbell press 6x80kg 8x70kg
barbell bench 8x80kg
dumbbell fly 12x6kg 10x12kg

 

[Jake the snake]

rack pull 5x150kg 2x150kg 8x120kg
barbell bor 12x70kg
v bar pull down 8x75kg + 7x50kg
dumbbell row 10x34kg

cable curl 15x30kg
concentration curl 8x12kg
preacher curl 6x20kg + 4x10kg (gew zonder ez bar)

 

[Jake the snake]

http://www.youtube.com/watch?v=XWLU76o5rEI

http://www.bodybuilding.com/fun/jeff1.htm



Monday: Chest, biceps
Bench press (free weights, barbell)3 sets6 reps(fast-twitch white muscle fibers)Incline press (free weights, barbell)2 sets10 reps(intermediate muscle fibers)Vertical bench press (machine)1 set20 reps(slow-twitch red muscle fibers)Barbell curls (shoulder wide grip)3 sets6 reps(fast-twitch white muscle fibers)Dumbbell curls (seated)2 sets 10 reps(intermediate muscle fibers)EZ-barbell curls (narrow grip)1 set20 reps(slow-twitch red muscle fibers)
Use Our PRINTABLE LOG For Monday's Workout!
Tuesday: Legs
Squats (free weights, barbell)3 sets6 reps(fast-twitch white muscle fibers)Leg press (machine)2 sets10 reps (intermediate muscle fibers)Hack squats (machine) 1 set20 reps(slow-twitch muscle fibers)
Use Our PRINTABLE LOG For Tuesday's Workout!
Wednesday: Off
Thursday: Shoulders, triceps
Behind the neck press (free weights, barbell)3 sets6 reps(fast-twitch white muscle fibers)Standing upright rows (free weights, EZ-barbell)2 sets10 reps(intermediate muscle fibers)Front overhead press (machine)1 set20 reps(slow-twitch red muscle fibers)Lying triceps press (free weights, EZ-barbell)3 sets6 reps(fast-twitch white muscle fibers)Overhead triceps press (free weights, EZ-barbell)2 sets10 reps(intermediate muscle fibers)Triceps pushdown (machine, cable)1 set20 reps(slow-twitch red muscle fibers)
Use Our PRINTABLE LOG For Thursday's Workout!
Friday: Back, calves Front latpulldown (machine, shoulder wide grip)3 sets6 reps(fast-twitch white muscle fibers)Seated cable rows (machine, narrow grip)2 sets10 reps(intermediate muscle fibers)Dumbbell rows (one arm at a time)1 set20 reps(slow-twitch red muscle fibers)Standing calf raises (machine)3 sets6 reps(fast-twitch white muscle fibers)Seated calf raises (machine)2 sets10 reps(intermediate muscle fibers)Bend-over calf raises (machine)1 set20 reps(slow-twitch red muscle fibers)

Nief schema nief muziekske

incline dumbbell bench press 3x6x34kg
barbell bench press 10x80kg 6x80kg + 45x60kg
dip 6xbw
incline machine bench press 11x60kg +5x40kg + 5x20kg

barbell curl 3x6x30kg
dumbbell curl 2x10x16kg (bij laatste set 6reps gegooid)
cable curl narrow grip 20x25kg

 

[Jake the snake]

deadlift 3x6x120kg verhogen
45° leg press 2x10x120kg verhogen
squat 1x18x80kg
leg extension 1x20x40kg verhogen


http://www.youtube.com/watch?v=0yJRVgIjYvI

 

[Jake the snake]

opwarmen
dumbbell lateral raise 10x8kg

barbell press 3x6x50kg
ez bar upright row 2x10x30kg (zonder ez bar) verhogen
smith behind the neck press 1x20x10kg (zonder smith) verhogen

dumbbell lying triceps press 3x6x14kg verhogen
cable overhead tri press 2x10x25kg verhogen
cable pressdown 1x20x50kg verhogen

nog eentje http://www.youtube.com/watch?v=UMkzT-W0zoc

 

[Jake the snake]

pull up 3x5xbw(=98kg)
Seated cable rows narrow grip 2x10x70kg
dumbbell row 1x20x34kg ( zwaar afgezien heb vooral links enkele sec moeten rusten tussen de reps)
mini barbell pullover 1x10x20kg

 

[Jake the snake]

incline(stand 2) dumbbell bench press 3x6x38kg verhogen
barbell bench press 2x10x80kg (2de set 3 laatste maar half)
smith incline(stand 3) bench press 10x30kg + 10x15kg

barbell curl 3x6x40kg verhogen
seated dumbbell curl 2x10x16kg
cable curl narrow grip 20x30kg verhogen

 

[Jake the snake]

deadlift 2x6x125kg kreeg kramp in bovenrug
45° leg press 2x10x130kg verhogen
squat 1x20x80kg eindelijk verhogen
leg extension 12x60kg + 4x35kg +4x20kg

+ buik

 

[Jake the snake]

opwarmen 10min joggen

dumbbell lateral raise 10x8kg

barbell press 3x6x50kg verhogen
dumbbell upright row 2x10x20kg
smith behind the neck press 1x20x15kg (zonder smith) verhogen

dumbbell lying triceps press 3x6x16kg verhogen
cable overhead tri press 2x10x30kg verhogen
cable pressdown 1x20x55kg verhogen

 

[Jake the snake]

deadlift 5x130kg 1x150kg pijnscheuten in bovenrug
pull up 3x5xbw
dumbbell row L4 x R5x 50kg
barbell bor 2x10x70kg vanaf 6de rep meeveren
close grip pulldown 1x20x50kg verhogen

standig calf raise 3x10x45kg

 

[Marter]

Mooie eenvoudige trainingen met veel basisoefeningen, top.

 

[Jake the snake]

Vandaag rippetoe

squat 5x120kg 1x140kg PR 1x120kg
dumbbell incline bench press 3x5x42kg
deadlift 5x50kg 5x80kg 5x110kg 2x130kg
dip 2x10xbw + 1x7xbw op 5min

 

[Jake the snake]

barbell press 1x5x55kg 3x60kg
dumbbell upright row 2x6x20kg
smith behind neck press 20x20kg(gewicht exclusief smith)

dumbbell row 2x L3x R5x 50kg
cable row 10x70kg 6x80kg 3x90kg 5x100kg
pulldown 2x10x60kg

dumbbell rear lateral raise 10x8kg

 

[Jake the snake]

incline(stand 2) dumbbell bench press 3x6x42kg
barbell bench press 2x10x80kg (2de set 2 laatste 5sec rust)
dip 10xbw + 10x bw-40kg

barbell curl 3x6x40kg verhogen
seated dumbbell curl 2x10x16kg
preacher curl machine 10x40kg +5x30kg +5x20kg


Volgende keer bench en incline bench wisselen

 

[Jake the snake]

squat 2x6x110kg 1x5x110kg viel naar voren tijdens laatste rep
45° leg press 2x10x120kg
seated leg press 20x120kg afzien

ben terug wat bijgekomen 102kg