Tepelbram's logje

[Tepelbram]

Pull

Deadlift 3x3

3x105
3x105
3x105
+
Chins 5x5(fat)

5x20
5x20
5x20
5x20
5x20
+
Db row 3x6-8

6x40
6x40
6x40
=
Pull ups medium 2x8-15

15xbw
15xbw
+
Face pulls 3x6-8

6x40
6x40
6x40
=
Db curl4x4-6

4x18
Ineens last van linker elleboog
=

 

[Tepelbram]

Legs

Ssb Squat 4x6

6x105
6x105
6x105
6x105
+

Ghr 5x4-8
(gewicht op borst)

4x5
4x5
4x5
4x5
4x5
+

Ssb calf raises 6x6-10
(one leg)

10x25
10x25
10x25

10x25
10x25
10x25
+

Leg Press 3x8-15

15x200
15x200
15x200
+

Abs

Ab wheel 3x6-10 paused

10xbw
10xbw
10xbw
+

 

[Tepelbram]

Push

Bench 5x5

5x107.5
5x107.5
5x107.5
5x107.5
5x107.5
=
Incline db bench 3x6-8
(30 graden)

6x36
Weer wat irritatie in linker elleboog, Preventief gestopt.

Cable cross 3x8-15

8x20
8x20
8x20
+

Side raises 4x6-8

6x14
6x14
6x14
6x14
+

 

[Tepelbram]

Pull

Deadlift 3x3

3x110
3x110
3x110
+

Chins 5x5(fat)

5x22.5
5x22.5
5x22.5
5x22.5
5x22.5
+

Db row 3x6-8

7x40
7x40
7x40
+

Pull ups medium 2x8-15

8x5
8x5
+

Face pulls 3x6-8

7x40
7x40
7x40
=

 

[Tepelbram]

Legs

Ssb Squat 4x6

6x110
6x110
5x110
5x110
-
Achteraf bedacht ik me dat 120 heb gedaan.

Ghr 5x4-8
(gewicht op borst)

5x5
5x5
5x5
5x5
5x5
+

Ssb calf raises 6x6-10
(one leg)

6x30
6x30
6x30

6x30
6x30
6x30
+

Leg Press 3x8-15

8x220
8x220
8x220
+

Abs

Ab wheel 3x6-10 paused

6x5
6x5
6x5
+

 

[Tepelbram]

Push

Bench 5x5

5x107.5
5x107.5
5x107.5
5x107.5
5x107.5
+

Incline db bench 3x6-8
(30 graden)

6x36
6x36
6x36
+

Cable cross 3x8-15

9x20
9x20
9x20
+

Side raises 4x6-8

7x14
7x14
7x14
7x14
+

Ez bar Push down 4x4-8

6x40
6x40
6x40
6x40
+

 

[Tepelbram]

Pull

Deadlift 3x3

3x115
3x115
3x115
+

Chins 5x5(fat)

5x25
5x25
5x25
5x25
5x25
=

Db row 3x6-8

8x40
8x40
8x40
+

Pull ups medium 2x8-15

9x5
9x5
=


Face pulls 3x6-8

7x40
7x40
7x40
=

Db curl4x4-6

4x18
4x18
4x18
4x18
+

 

[Tepelbram]

Legs

Ssb Squat 4x6

(6x110)
Met Opwarmen deed rug alweer lastig.

Pistol squat

6x25
6x25
4x25

Ghr 5x4-8
(gewicht op borst)

6x5
6x5
6x5
6x5
6x5
+

Ssb calf raises 6x6-10
(one leg)

7x30
7x30
7x30
7x30
7x30
7x30
+

Leg Press 3x8-15

9x220
9x220
+

Abs

Ab wheel 3x6-10 paused

7x5
7x5
7x5

 

[Tepelbram]

Push

Bench 4x4-6

4x110
4x110
4x110
4x110
+

Incline db bench 3x6-8
(30 graden)

7x36
7x36
7x36
+

Cable cross 3x8-15

10x20
10x20
9x20
=

Side raises 4x6-8

8x14
8x14
8x14
8x14
+

Ez bar Push down 4x4-8

7x40
7x40
7x40
7x40
+

 

[Tepelbram]

Pull

Deadlift 3x3

3x120
3x120
3x120
+

Chins 4x4-6(fat)

4x25
4x25
4x25
4x25
+

Pull ups medium 2x8-15

9x5
9x5
+

Db row 3x6-8

6x42
6x42
6x42
=

Face pulls 3x6-8

7x40
7x40
7x40
+

Db curl4x4-6

5x18
5x18
5x18
5x18
+

( Cable shrugs 3x6-12)

8x45
8x45
8x45
+

 

[Tepelbram]

Legs

Ssb Squat 4x4-6

(6x110)

Pistol squat

4x25
4x25
4x25
3x25
=

Ghr 5x4-8
(gewicht op borst)

5x5
5x5
5x5
5x5
5x5
+

Ssb calf raises 6x6-10
(one leg)

8x30
8x30
8x30

8x30
8x30
8x30
+

Leg Press 3x8-15

9x220
9x220
+

Abs

Ab wheel 3x6-10 paused

7x5
7x5
+

 

[Tepelbram]

Push

Bench 4x4-6

5x110
5x110
5x110
5x110
+

Incline db bench 3x6-8
(30 graden)

8x36


Cable cross 3x8-15

10x20
10x20
10x20
+

Side raises 4x6-8

6x16
6x16
6x16
=

Ez bar Push down 4x4-8

8x40
8x40
8x40
+

 

[Tepelbram]

Pull

Deadlift 3x3

3x125
3x125
3x125
+

Chins 4x4-6(fat)

5x25
5x25
5x25
5x25
+

Pull ups medium 2x8-15

10x5
10x5
+

Db row 3x6-8

6x42
6x42
6x42
+

Face pulls 3x6-8

8x40
8x40
8x40
=

Db curl4x4-6

6x18
6x18
6x18
6x18
+

 

[Tepelbram]

Legs

Ssb Squat 4x4-6

(6x110)

Pistol squat

4x25
4x25
4x25
4x25
=

Ghr 5x4-8
(gewicht op borst)

6x5
6x5
6x5
5x5

Ssb calf raises 6x6-10
(one leg)

8x30
8x30
8x30

8x30
8x30
7x30
=

Leg Press 2x8-15

10x220
10x220
=

Abs

Ab wheel 3x6-10 paused

8x5
8x5
8x5
+

 

[Tepelbram]

Push

Bench 4x4-6

6x110
6x110
6x110
6x110
+

Incline db bench 3x6-8
(30 graden)

8x36
7x36
7x36
=

Cable cross 3x8-15

11x20
10x20
9x20
=

Side raises 4x6-8

6x16
6x16
6x16
6x16
=

Ez bar Push down 4x4-8

4x45
4x45
4x45
4x45
+

 

[Tepelbram]

Chins 4x4-6(fat)

6x25
5x25
5x25
4x25
-
Pull ups medium 2x8-15

11x5
11x5
+

Db row 3x6-8

7x42
7x42
7x42
+

Face pulls 3x6-8

8x40
8x40
8x40
+

Db curl4x4-6

4x20
4x20
4x20
4x20
=

 

[IronWarfare]

Sterke kerel ben je. In!

 

[Tepelbram]

Chins 4x4-6(fat)

6x25
5x25
5x25
4x25
-
Pull ups medium 2x8-15

11x5
11x5
+

Db row 3x6-8

7x42
7x42
7x42
+

Face pulls 3x6-8

8x40
8x40
8x40
+

Db curl4x4-6

4x20
4x20
4x20
4x20
=

 

[Tepelbram]

Legs

Ssb Squat 4x4-6

(6x110)

Pistol squat

4x25
4x25
4x25
4x25
=

Ghr 5x4-8
(gewicht op borst)

6x5
6x5
6x5
6x5
6x5

Ssb calf raises 6x6-10
(one leg)

8x30
8x30
8x30

8x30
8x30
8x30

 

[Tepelbram]

Sterke kerel ben je. In!

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Thanks man, welkom