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  • Training A

    Weighted dips:
    - BW + 25kg 3x8
    Paired met
    Weighted pull ups:
    - BW + 10kg 2x6
    - BW + 10kg 1x4
    BW 2x6

    Tempo one legged standing calf raise:
    - BW + 25kg 3x10
    superset met
    Rear delt shoulder pulls:
    - 45kg 3x6

    DB h-curl:
    - 12kg 20x
    - 12kg 15x
    superset met
    Banded pushdown:
    - blauw 30x, 21x

    One legged leg extension:
    - 3.5kg 2x25

    Comment


    • Training B

      RDL:
      - 95kg 3x10

      Push press:
      - 61kg 1x
      - 51kg 5x
      - 51kg 3x
      Paired met
      Paused weighted neutral grip chin ups:
      - BW + 5kg 4x4

      Triset:
      Heel elevated zercher squat:
      - 20kg 3x10
      DB pullover:
      - 18kg 2x18
      - 18kg 1x10
      DB side raise:
      - 6kg 3x25

      Incline DB curl:
      - 4.25kg 25x

      Comment


      • Training C

        Banded deadlift:
        - 110kg + groene band 5x2
        - 110kg + groene band 1x6

        Bench press:
        - 82.5kg 3x2

        Chin ups: (light)
        - BW + 5kg 4x6

        BSS:
        - BW + 8kg 2x12

        Triset:
        Neutral grip DB shoulder press:
        - 8.5kg 2x15
        DB side raise:
        8.5kg 2x15
        Y-raise:
        - 8.5kg 15x, 10x

        DB curl:
        - 12kg 12x, 10x
        superset met
        Rope pushdown:
        - 15kg 15x, 10x

        Comment


        • Training A

          Weighted dips:
          - BW + 35kg 3x4
          Paired met
          Weighted pull ups:
          - BW + 12.5kg 3x4
          - BW 10x, 5x

          One legged standing calf raise:
          - BW + 25kg 8x (tempo)
          - BW + 25kg 15x, 12x
          superset met
          Paused face pulls:
          - 30kg 3x12

          DB h-curl:
          - 14kg 2x12
          superset met
          Banded pushdown:
          - blauw 31x
          - blauw 21x

          One legged leg extension:
          - 5kg 2x15

          Comment


          • Training B

            RDL:
            - 100kg 3x10

            Push press:
            - 62.5kg 0x
            - 52.5kg 3x1, 1x4
            Paired met
            Paused weighted neutral grip chin ups:
            - BW + 7.5kg 4x4

            Heel elevated zercher squat:
            - 20kg 3x12
            superset met
            DB side raise:
            - 8kg 3x12

            Banded one arm curl:
            - groen 2x20

            Comment


            • Training C

              Banded deadlift:
              - 120kg + groene band 2x1
              - 120kg + groene band 1x2

              Bench press:
              - 87.5kg 1x
              - 75kg 6x
              - 75kg 4x

              Chin ups:
              - BW + 7.5kg 4x6

              BSS:
              - BW + 10kg 2x12

              Triset:
              Neutral grip DB shoulder press:
              - 9kg 2x15
              DB side raise:
              - 9kg 15x, 12x
              Y-raise:
              - 9kg 15x
              - 9kg 8x

              Incline DB curl:
              - 4.25kg 2x25
              - 4.25kg 1x15
              superset met
              Rope pushdown:
              - 15kg 15x, 12x

              Comment


              • Training A

                Weighted dips:
                - BW + 50kg 2x
                - BW + 40kg 3x, 2x
                Paired met
                Weighted pull ups:
                - BW + 13.5kg 3x4
                - BW 8x
                - BW 7x

                One legged standing calf raise:
                - BW + 25kg 15x, 12x, 12x
                superset met
                Paused rear delt pulls:
                - 30kg 3x13

                DB h-curl:
                - 14kg 12x, 10x
                superset met
                Band pushdowns:
                - Blauw + rood 2x10

                One legged leg extension:
                - 5kg 2x20

                Comment


                • Training B

                  RDL:
                  - 105kg 3x6

                  Push press:
                  - 52.5kg 2x4
                  - 52.5kg 2x2
                  Paired met
                  Paused weighted neutral grip chin ups:
                  - BW + 8kg 4x4

                  Heel elevated zercher squat:
                  - BW + 22.5kg 3x12
                  superset met
                  DB side raise:
                  - 8kg 3x15

                  Standing calf raise:
                  - BW + 25kg 8x8 > 15 sec rust tussen elke set in

                  Comment


                  • Training C

                    Banded deadlift:
                    - 125kg + groene band 4x1

                    Bench press:
                    - 73.5kg 6x
                    - 73.5kg 2x5

                    Chin ups:
                    - BW + 8.5kg 4x6

                    BSS:
                    - BW + 12kg 2x12

                    Triset:
                    Neutral grip DB shoulder press:
                    - 10kg 12x
                    - 10kg 15x
                    DB side raise;
                    - 10kg 12x
                    - 10kg 10x
                    Y-raise:
                    - 10kg 12x
                    - 10kg 10x

                    Incline DB curl:
                    - 4.5kg 2x25
                    superset met
                    Rope pushdown:
                    - 15kg 15x, 13x
                    Last edited by Naruto rulezz; 20-05-2022, 10:55.

                    Comment


                    • Training A
                      Weighted dips:
                      - BW + 26.25kg 8x
                      - BW + 26.25kg 2x6
                      Paired met
                      Weighted pull ups:
                      - BW + 15kg 3x3
                      - BW 8x (AMRAP)

                      One legged standing calf raise:
                      - BW + 25kg 16x
                      - BW + 25kg 2x13
                      superset met
                      Rear delt shoulder pull:
                      - 32.5kg 3x12

                      DB h-curl:
                      - 14kg 13x
                      - 14kg 10x
                      superset met
                      Band pushdowns:
                      - blauw + licht rood 11x, 10x

                      One legged leg extension:
                      - 6kg 25x, 20x

                      Comment


                      • Training B

                        RDL:
                        - 105kg 2x10
                        - 105kg 1x6

                        Push press:
                        - 55kg 4x2
                        Paired met
                        Weighted neutral grip chin ups:
                        - BW + 10kg 4x4 @ easy

                        Heel elevated zercher squat:
                        - BW + 25kg 3x10
                        superset met
                        DB side raise:
                        - 8kg 3x20

                        Standing calf raise:
                        - BW + 30kg 8x8 met 15 sec rust

                        Comment


                        • Training C

                          Banded deadlift:
                          - 130kg + groene band 2x1
                          - 130kg + groene band 1x2

                          Bench press:
                          - 83.5kg 2x2
                          - 83.5kg 1x1

                          Chin ups:
                          - BW + 10kg 4x6

                          BSS:
                          - BW + 16kg 2x12

                          Triset:
                          Neutral grip DB shoulder press:
                          - 10.5kg 2x15
                          DB side raise:
                          - 10.5kg 10x, 8x
                          DB Y-raise:
                          - 10kg 2x10

                          Incline DB curl:
                          - 4.75kg 2x20
                          superset met
                          Rope pushdown:
                          - 15kg 2x16

                          Comment


                          • Training A

                            Weighted dips:
                            - BW + 37.5kg 3x4
                            Paired met
                            Weighted pull ups:
                            - BW + 15kg 2x4
                            - BW + 15kg 1x3
                            - BW 8x

                            One legged standing calf raise:
                            - BW + 25kg 1x17
                            - BW + 25kg 2x14
                            superset met
                            Paused rear delt shoulder pull:
                            - 35kg 3x8

                            DB h-curl:
                            - 16kg 2x8
                            superset met
                            Band pushdowns:
                            - blauw + rood 14x
                            - blauw + rood 12x

                            One legged leg extension:
                            - 7.5kg 20x, 15x

                            Comment


                            • Training B

                              RDL:
                              - 110kg 3x8

                              Push press:
                              - 55kg 2x1
                              - 56kg 2x1
                              Paired met
                              Weighted neutral grip chin ups:
                              - BW + 12.5kg 4x4

                              Heel elevated zercher squat:
                              - BW + 30kg 3x8
                              superset met:
                              DB side raise:
                              - 10kg 3x12

                              Standing calf raise:
                              - BW + 40kg 8x8 15 sec rust tussen sets in

                              Comment


                              • Training C
                                Banded deadlift:
                                - 132.5kg + groene band 2x1
                                - 132.5kg + groene band 1x2

                                Bench press:
                                - 88.5kg 0x
                                - 76kg 2x2

                                Chin ups:
                                - BW + 11kg 4x6

                                3 sec paused bulgarian split squat:
                                - BW 2x8

                                Triset:
                                Neutral grip DB shoulder press:
                                - 12kg 15x
                                - 12kg 12x
                                DB side raise:
                                - 8kg 2x12
                                Y-raise:
                                - 8kg 2x12

                                Incline DB curl:
                                - 5kg 2x20
                                superset met
                                Rope pushdown:
                                - 16kg 2x12

                                Comment

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