- Lid geworden
- 26 jul 2015
- Berichten
- 4.610
- Waardering
- 10.871
- Lengte
- 1m85
- Massa
- 102kg
- Vetpercentage
- 8%
- Topic Starter
- #3.601
Pushday
Flat hammer strenght press
20x30kg
15x60kg
4x90kg
4x100kg
Werksets:
3x8x130kg (1 set meer + alle reps op 8 reps gehaald dit keer)
Hammer strenght machine incline press
4x40kg
4x80kg
4x100kg
Werksets:
8x120kg (1 rep meer tov vorige week)
6x120kg
Hammer strenght machine chest press
2x6x80kg
Clusterset: 6x80kg (20 sec) 4x80kg (20 sec) 3x80kg
Low cable flye
2x10x15kg
Cluster set: 8x17,5kg .... 7x17,5kg .... 6x17,5kg
Rear delt band pull
3x25 reps (rooie band)
Hmmer strenght machine shoulder press
8x40kg
8x80kg
Werksets:
8x110kg
2x7x110kg
Db incline front raise
3x15x10kg
Rope pushdowns
1 opwarm set
12x31,5kg
10x31,5kg
Cluster set: 10x31,5kg ... 7x31,5kg ... 6x31,5kg
Deadstop lying db extensions
2x12x18kg
Cluster set: 10x18kg ... 7x18kg ... 6x18kg
20 min fietsen
Flat hammer strenght press
20x30kg
15x60kg
4x90kg
4x100kg
Werksets:
3x8x130kg (1 set meer + alle reps op 8 reps gehaald dit keer)
Hammer strenght machine incline press
4x40kg
4x80kg
4x100kg
Werksets:
8x120kg (1 rep meer tov vorige week)
6x120kg
Hammer strenght machine chest press
2x6x80kg
Clusterset: 6x80kg (20 sec) 4x80kg (20 sec) 3x80kg
Low cable flye
2x10x15kg
Cluster set: 8x17,5kg .... 7x17,5kg .... 6x17,5kg
Rear delt band pull
3x25 reps (rooie band)
Hmmer strenght machine shoulder press
8x40kg
8x80kg
Werksets:
8x110kg
2x7x110kg
Db incline front raise
3x15x10kg
Rope pushdowns
1 opwarm set
12x31,5kg
10x31,5kg
Cluster set: 10x31,5kg ... 7x31,5kg ... 6x31,5kg
Deadstop lying db extensions
2x12x18kg
Cluster set: 10x18kg ... 7x18kg ... 6x18kg
20 min fietsen
Laatst bewerkt: