- Lid geworden
- 20 apr 2008
- Berichten
- 4.102
- Waardering
- 338
- Lengte
- 1m71
- Massa
- 90kg
- Topic Starter
- #521
Terug beginnen van week 1.
Dynamic / repetition effort UB - Week 1
Speed chinups
10 x 2 x bw
Speed benchpress
8 x 3 x 70 kg
Benchpress
3 x 12 x 85 kg
11 x 85 kg (12 fail)
Pullups
10 x bw + 5 kg (hammergrip)
10 x bw + 5 kg (smalle hammergrip)
9 x bw + 5 kg (normale grip)
9 x bw + 5 kg (pronated grip)
Incline db presses
12 x 32 kg
12 x 36 kg
11 x 36 kg
Cable row
3 x 15 x 90 kg
Dips
15 x bw + 10 kg
13 x bw + 15 kg
12 x bw + 15 kg
Lateral rear raises op incline bankje
3 x 12 x 12 kg
Db curl
3 x 12 x 15 kg
Conditioning
18 km fietsen
Dynamic / repetition effort UB - Week 1
Speed chinups
10 x 2 x bw
Speed benchpress
8 x 3 x 70 kg
Benchpress
3 x 12 x 85 kg
11 x 85 kg (12 fail)
Pullups
10 x bw + 5 kg (hammergrip)
10 x bw + 5 kg (smalle hammergrip)
9 x bw + 5 kg (normale grip)
9 x bw + 5 kg (pronated grip)
Incline db presses
12 x 32 kg
12 x 36 kg
11 x 36 kg
Cable row
3 x 15 x 90 kg
Dips
15 x bw + 10 kg
13 x bw + 15 kg
12 x bw + 15 kg
Lateral rear raises op incline bankje
3 x 12 x 12 kg
Db curl
3 x 12 x 15 kg
Conditioning
18 km fietsen