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  • Training A

    Weighted dips:
    - BW + 40kg 2x
    - BW + 30kg 7x
    - BW 12x
    Paired met
    Weighted neutral grip chin ups:
    - BW + 15kg 4x
    - BW + 10kg 5x
    - BW 8x

    3 sec paused one legged standing calf raise;
    - BW + 25kg 2x12
    superset met
    Rear delt chest supported DB row:
    - 18kg 3x12

    DB h-curl:
    - 14kg 10x
    - 14kg 2x8
    superset met
    OH DB triceps extension:
    - 20kg 2x12
    - 20kg 1x6

    One legged leg extension:
    - 15kg 15x, 8x

    Comment


    • Training B

      Paused romanian deadlift:
      - 110kg 6x, 4x, 4x

      Incline bench press:
      - 70kg 5x, 3x, 2x
      Paired met
      Wide grip lat pulldown:
      - 37.5kg 3x12

      Squat:
      - 40kg 3x12

      Incline DB chest fly:
      - 12kg 13x, 12x, 12x

      Standing calf raise:
      - BW + 25kg 30x, 30x, 25x
      superset met
      DB side raise:
      - 12.25kg 3x15, 1x12

      Dip 'hanging' knee raise:
      -BW 15x, 15x, 12x

      Comment


      • Training C

        Deficit deadlift:
        - 130kg 5x1

        Bench press:
        - 85kg 1x
        - 75kg 2x5

        Chin ups:
        - BW + 26kg 2x2, 3x1

        Bulgarian split squats:
        - BW + 16kg 4x4

        One arm arnold DB shoulder press:
        - 20kg 5x
        - 14kg 10x
        superset met
        Rope upright row:
        - 20kg 10x
        -Leaning away side raise 4kg 10x

        Incline DB curl:
        - 12kg 6x, 4x
        superset met
        One arm OH triceps extension:
        - 12kg 5x, 4x

        Comment


        • Training A

          Weighted dips:
          - BW + 50kg 2x1
          - BW 1x10
          Paired met
          Weighted neutral grip chin ups:
          - BW + 17.5kg 2x
          - BW + 15kg 5x
          - BW 8x

          Paused one legged standing calf raise:
          - BW + 25kg 2x13
          superset met
          Rear delt chest supported DB row:
          - 20kg 2x15, 1x12

          DB h-curl:
          - 16kg 5x, 5x, 4x
          superset met
          OH DB triceps extension:
          - 20kg 12x, 10x, 7x

          One legged leg extension:
          - 10kg 2x10
          (deload i.v.m. redelijke spierpijn in bovenbenen)
          Last edited by Naruto rulezz; 2 weken geleden.

          Comment


          • Training B

            Paused RDL:
            - 115kg 3x3

            Incline BP:
            - 70kg 6x
            - 70kg 2x4
            Paired met
            Wide grip lat pulldown:
            - 40kg 2x12
            - 40kg 1x9

            Squat:
            - 50kg 3x12

            Banded incline DB BP:
            - 8kg 2x10 met 25kg weerstandsband

            Standing calf raise:
            - + 25kg 3x35
            superset met
            DB side raise:
            - 12.5kg 3x15

            Dip 'hanging' leg raise:
            - BW 3x16

            Comment


            • Training C

              Deficit deadlift:
              - 130kg 3x
              - 130kg 4x2

              Bench press:
              - 77.5kg 6x
              - 77.5kg 2x3

              Weighted chin ups:
              - BW + 27.5kg 5x1

              Bulgarian split squats:
              - BW + 16kg 4x5

              One arm DB arnold shoulder press:
              - 20kg 5x
              - 16kg 10x
              superset met
              Leaning away side raise:
              - 4kg 3x12

              One arm cable curl:
              - 5kg 2x15
              - 5kg 1x11
              superset met
              One arm OH triceps extension:
              - 12kg 6x
              - 12kg 5x

              Comment


              • Training A
                Weighted dips:
                - BW + 40kg 4x
                - BW + 40kg 2x
                - BW 15x
                Paired met
                Weighted neutral grip chin ups:
                - BW + 17.5kg 4x
                - BW + 15kg 4x
                - BW + 0.25kg 8x

                3 sec paused one legged calf raise:
                - BW + 26kg 2x10
                superset met
                Straigth arm lat pulldown:
                - 10kg 20x
                - 15kg 20x
                - 20kg 20x
                (vinden van uitdagend gewicht)

                DB h-curl:
                - 14kg 15x > 4x > 4x > 4x > 3x
                (myset)
                superset met
                OH DB triceps extension:
                - 20kg 13x, 8x

                One legged leg extension:
                - 17.5kg 10x, 8x

                Kneeling side plank:
                - BW 2x 30 seconden

                Comment


                • Training B

                  Paused RDL:
                  - 120kg 3x3

                  Incline BP:
                  - 70kg 6x, 4x, 4x
                  Paired met
                  Wide grip lat pulldown:
                  - 42.5kg 9x, 8x, 8x

                  Squat;
                  - 60kg 12x, 8x, 8x

                  Banded incline DB BP:
                  - 8kg 15x, 12x (en zwaarste weerstandsband)

                  Standing calf raise:
                  - BW + 27.5kg 3x30
                  superset met
                  Lu side raise:
                  - 6kg 3x12

                  Dip 'hanging' leg raise:
                  - BW 3x20

                  Comment


                  • Training C

                    Deficit deadlift:
                    - 135kg 3x1
                    (uitbouwen naar 5x1 , vervolgens 5x2-3).

                    Bench press:
                    - 82.5kg 4x1
                    - 82.5kg 1x3

                    Chin ups:
                    - BW + 28.5kg 5x1

                    BSS:
                    - BW + 18kg 4x2
                    (uitbouwen naar 4x5)

                    One arm DB neutral grip shoulder press:
                    - 12kg 12x, 8x
                    superset met
                    DB side raise:
                    - 4.25kg 3x15

                    One arm cable curl:
                    - 5.25kg 15x, 12x, 9x
                    superset met
                    One arm OH triceps extension:
                    - 12kg 5x
                    - 10kg 8x

                    Comment


                    • Training A

                      Weighted dips:
                      - BW + 40kg 5x, 3x
                      - BW + 1.25kg 10x
                      Paired met
                      Weighted neutral grip chin ups:
                      - BW + 16kg 5x, 4x
                      - BW + 1.25kg 6x

                      Triset:
                      One legged calf raise:
                      - BW + 26kg 2x13
                      BB upright row:
                      - 30kg 2x15
                      Straigth arm lat pulldown;
                      - 25kg 2x12

                      DB h-curl:
                      - 14kg 8x, 6x
                      superset met
                      OH DB triceps extension:
                      - 20kg 8x, 6x

                      One legged leg extension:
                      - 17.5kg 12x, 6x

                      Side plank:
                      - L en R 30 seconden

                      Comment

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