XXL Nutrition

Zemmer's aanklooien (1 bezoeker)

Bezoekers in dit topic

6-5 PUSH

Overhead press
5x5x35

Bench press
3x12x50

Lateral raises
1x25x4
2x12x6
1x12x6+15x4

Incline dumbbell press
1x12x18
2x10x18

Ss: skull crushers & close bp (ez bar)
3x15x20 & 3x10x20

Delt press machine
2x12x15
1x10x15
 
7-5 PULL

Pull up
3x6

Bent over row
3x12x50

High row machine single arm
3x12x40

Dumbbell pullover
3x15x20

Ez bar curl
1x15x25
2x12x25

Lying rear delt fly
3x15x10

Hammer curl
3x15x10
 
7-5 RUN

4x1.5km tempo 4:50
 
10-5 LEGS

Squat
5x5x77.5

RDL
3x12x75

Leg extensions
5x12x20

Hamstring curls
3x12x10

Abductors + calf raises
 
11-5 RUN

4x1.75km tempo 5:40
 
12-5 PUSH 1

Bench press
5x5x62.5

Overhead press
3x12x26

Incline dumbbell press
3x10x18

Lateral raises
1x25x4
2x12x6
1x12x6 + 1x15x4

Skull crushers
3x15x20
 
14-5 RUN

4x1.75km tempo 5:50

Toppie, helemaal geen pijn
 
16-5 RUN

4x1.75km tempo 5:25

Ook weer lekker, weer geen pijn. Gaat de goede kant op
 
17-5 PUSH 2

Overhead press
5x5x36

Incline dumbbell press
3x9x20

Lateral raises
1x25x4
2x12x6
1x12x6+15x4

Bench press
2x12x52.5
1x11x52.5

Ez bar skull crushers
2x15x20
1x12x20

Delt press machine
2x12x15
1x11x15
 
19-5 RUN

2x2km
1x2.25km
tempo 5:25

geen eens knievermoeidheid
 
20-5 LEGS

Squat
5x5x80

RDL
3x10x80

Leg extensions (cable)
4x12x45
12x45-12x35-12x25 (dropset)

Seated hamstring curls
1x15x35
3x15x40

Calf raises (cable leg press)
10x110-10x90-10x70
10x100-10x80-10x60

Adductor machine
3x15x40


Heerlijk weer binnen, ben toch wel echt fan van makkelijk dropsets kunnen doen in je eentje
 
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Gaat de goede kant op!
 
21-5 PUSH 1

Bench press
5x5x65

Overhead press
2x12x27
1x11x27

Incline dumbbell press
3x10x18

Lateral raises
1x25x4
2x15x6
1x15x6 + 1x15x4

Tricep pushdown
20x35
16x40
12x45
12x45-12x35-12x25

Cable crossover high
3x15x17.5

Overhead tricep extension (cable)
1x15x20
2x12x25
 
22-5 PULL

Pull up
3x6

Bent over row
1x12x50
2x12x52.5

Pull down
3x10x55

Landmine row
1x12x30
2x15x30

Ez bar curl
3x12x25

Facepulls
3x15x40

Hammer curl + alternating bicep curl
3x 8x12 + 8x8

Abs
 
23-5 RUN

3x2km tempo 5:15
1x1km

Flinke irritatie derde set helaas
 
24-5 RUN

1x1.3km
2x0.7km

Fuck, zat er niet in vandaag, had ook gewoon rust moeten pakken.
 
PUSH 25-5

Overhead press
2x4x37.5
3x6x35

Bench press
2x12x52.5
1x13x52.5

Lateral raises
1x25x4
2x12x6
1x12x6+15x4

Incline dumbbell press
2x12x18
1x10x18

Tricep pushdown
20x35
16x40
12x45
12x45-12x35-12x25

Cable crossover high
3x15x17.5

Delt press machine
3x10x15

Single arm pushdown
3x15x10
 
26-5 LEGS 2

Deadlift
5x60
5x80
5x90
5x100
5x105
5x110
2x115

Leg press
3x15x80

Seated hamstring curls
3x15x42.5

Leg extensions (cable)
4x12x47.5
12x47.5-12x37.5-12x27.5 (dropset)

Calf raises (cable leg press)
10x110-10x90-10x70
10x100-10x80-10x60

Adductor machine
3x15x40
 
27-5 PULL

Pull up
5x5

Bent over row
3x12x52.5

Pull down
3x12x55

Horizontal pull
3x12x50

Ez bar curl
3x12x25

Facepulls
3x15x45

Hammer curl + bicep curl
3x 8x12 + 8x8
 
28-5 PUSH 1

Bench press
5x5x67.5

Overhead press
3x12x27

Tricep pushdown
3x16x40

Incline dumbbell press
2x12x18
1x10x18

Cable crossover high
1x15x17.5
3x12x20

Overhead tricep extension (cable)
3x20x22.5

heerlijke training
 
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