- Lid geworden
- 26 jul 2015
- Berichten
- 4.610
- Waardering
- 10.871
- Lengte
- 1m85
- Massa
- 102kg
- Vetpercentage
- 8%
- Topic Starter
- #3.581
Pull
Incline db rows
15x16kg warmup
15x20kg warmup
8x30kg feeder
Werksets 1 normale all out, 1 cluster:
13x40kg
12x40kg (20 sec) 8x40kg (20 sec) 6x40kg
Plate loaded machine pulldowns
2-3 opwarmers
10x160kg
12x140kg
12x120kg
Deadlifts
3x60kg
3x100kg
3x140kg
3x180kg
1 cluster set: 5x200kg (20 sec) 3x200kg (20 sec) 2x200kg (heavy breathing )
Pullover machine
3x12x120kg
One arm plate loaded row
2x12x60kg
60 sec hang from chinup bar
Ez bar cable curls
15x20kg warmup
12x25kg warmup
12x32,5kg
12x32,5kg
10x32,5kg (20 sec) 8x32,5kg (20 sec) 6x32,5kg
Plate loaded preacher curl machine
3x10x25kg
Incline sit ups
4 sets tot failure
20 min fietsen
Lekkere training, morgen rustdag en vrijdag weer benen vlammen
Incline db rows
15x16kg warmup
15x20kg warmup
8x30kg feeder
Werksets 1 normale all out, 1 cluster:
13x40kg
12x40kg (20 sec) 8x40kg (20 sec) 6x40kg
Plate loaded machine pulldowns
2-3 opwarmers
10x160kg
12x140kg
12x120kg
Deadlifts
3x60kg
3x100kg
3x140kg
3x180kg
1 cluster set: 5x200kg (20 sec) 3x200kg (20 sec) 2x200kg (heavy breathing )
Pullover machine
3x12x120kg
One arm plate loaded row
2x12x60kg
60 sec hang from chinup bar
Ez bar cable curls
15x20kg warmup
12x25kg warmup
12x32,5kg
12x32,5kg
10x32,5kg (20 sec) 8x32,5kg (20 sec) 6x32,5kg
Plate loaded preacher curl machine
3x10x25kg
Incline sit ups
4 sets tot failure
20 min fietsen
Lekkere training, morgen rustdag en vrijdag weer benen vlammen