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  • Training C
    Weighted accommodating dips:
    - BW + 31kg + groene weerstandsband 6x, 5x, 4x

    Inverted row:
    - BW + 20kg 3x8

    Lu side raise:
    - 4.5kg 2x15
    - 5kg 1x10
    superset met
    One arm BB shrug:
    - 30kg 3x15

    Snatch grip banded rack deadlift:
    - 60kg + blauw 2x6
    Superset met
    Lying DB reverse fly:
    - 18kg 15x, 12x

    DB curl:
    - 8kg 12x
    - 8kg 12x > dropset hammer curl 6x

    Tibia raise / leaning calf raise:
    - BW 25x / 25x L en R

    Comment


    • Training A
      Military press:
      - 45kg 6x
      - 35kg 2x10
      Paired met
      Weighted chin ups:
      - BW + 31kg 1x
      - BW + 21kg 5x
      - BW + 16kg 6x
      - BW + 11kg 4x

      Wide grip BB shrugs:
      - 130kg 3x8
      superset met
      Standing tempo calf raise:
      - BW + 50kg 3x10

      DB h-curl:
      - 16kg 6x, 5x

      Unilateral leg curl:
      - 15kg 15x, 12x

      F-walk:
      - 65kg p.k. poging gedaan, nu uitbouwen naar de 10 seconden.

      Comment


      • Training B

        Zercher squat:
        - 50kg 5x
        - 42.5kg 8x
        - 37.5kg 10x

        Incline BP:
        - 62.5kg 6x
        - 53kg 11x
        - 53kg 10x

        Uni lat pulldown:
        - 23kg 10x
        - 20kg 12x
        - 20kg 10x
        Superset met
        DB side raise: 11kg 15x, 13x, 13x

        RDL:
        - 82.5kg 6x
        - 82.5kg 8x

        DB rolling triceps extension:
        - 4.5kg 2x20
        superset met
        Incline DB curl:
        - 4.5kg 2x20

        L-sit 2x30 seconden
        Banded crunch 2x15 (blauw)

        Comment


        • Training C
          Weighted dips:
          - BW + 31kg + groene band 7x
          - BW + 26kg + groene band 8x
          - BW + 23.25kg + groene band 7x

          Inverted row:
          - BW + 20kg 3x8

          BSS:
          - BW 2x12

          Lu side raise:
          - 4.75kg 18x
          - 4.75kg 15x
          - 4.75kg 15x
          superset met one arm BB shrugs 32.5kg 3x15 (met straps)

          Wide grip banded rack deadlift:
          - 60kg + blauuw 2x8

          DB curl:
          - 8.25kg 15x
          - 8.25kg 12x > dropset hammer curl 5x

          Comment


          • Training A (van gister)
            Weighted dips:
            - BW + 50kg 1x @ RPE 8.5
            - BW + 42.5kg 3x
            - BW + 37.5kg 4x
            Paired met
            Weighted chin ups:
            - BW + 32.5kg 1x
            - BW + 22.5kg 3x
            - BW + 12.5kg 5x

            Wide grip BB shrugs:
            - 140kg 3x6
            Superset met
            Tempo standing calf raise:
            - BW + 50kg 4x12

            DB h-curl:
            - 16kg 7x
            - 16kg 5x

            Unilateral leg curl:
            - 16kg 2x10

            f-walk:
            -65kg p.k. 10 seconden

            Comment


            • Training B

              RDL:
              - 83kg 3x6

              Incline BP:
              - 63kg 8x
              - 53.5kg 2x10

              Pull ups:
              - BW + 2.5kg 3x6
              paired met DB side raise: 11kg 15x, 15x, 12x

              DB rolling triceps extension:
              - 4.75kg 2x20
              superset met
              Incline DB curl:
              - 4.75kg 2x20

              L-sit 2x10 reps
              superset met
              Banded crunch 2x20 (blauw)

              Comment

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