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  • Training A
    Weighted dips:
    - BW + 51.25kg 1x
    - BW + 41.25kg 3x
    - BW + 31.25kg 5x
    Paired with
    Wide neutral grip chin ups:
    - BW + 17.5kg 4x
    - BW + 12.5kg 5x
    - BW + 7.5kg 7x

    Triset
    One legged standing calf raise:
    - BW + 42.5kg 15x, 12x
    BB upright row:
    - BW + 41.5kg 12x, 10x (na laatste set 'mechanical dropset' bb shrugs 41.5kg 15x
    2 sec paused supinated lat pulldown:
    - 40.5kg 10x, 6x

    DB curl:
    - 7kg 21x, 16x
    superset met
    OH DB triceps extension:
    - 12kg 2x22

    Standing one legged leg curl:
    - 6kg 2x20

    Comment


    • Training B

      Romanian deadlift:
      - 145kg 1x
      - 120kg 5x

      Incline bench press:
      - 65kg 3x5
      paired met
      Wide grip lat pulldown:
      - 43.5kg 10x, 9x, 8x

      Squat:
      - 100kg 2x2

      Anterior delt press:
      - 14kg 12x, 10x
      superset met
      Wide grip OH shrug:
      - 20kg 3x15

      Standing calf raise:
      - BW + 75kg 2x15
      superset met
      Lu raise:
      - 8.5kg 2x12

      'romanian chair' sit up:
      - BW + 8kg 10x, 5x

      Comment


      • Training C
        Safety bar goodmorning:
        - 50kg 3x10

        Deficit bent over row:
        - 50kg 3x12

        Larsen press:
        - 51kg 15x, 12x, 10x

        Safety bar squat:
        - 40kg 20x

        DB side raise (paused bovenin):
        - 8kg 2x8
        superset met
        Face pulls:
        - 20kg 15x
        - 22.5kg 15x

        Seated cable curl:
        - 11kg 2x20
        superset met
        One arm OH triceps extension:
        - 10kg 9x, 7x

        'romanian chair' sit up:
        - BW + 8kg 15x, 10x

        Comment


        • Training A

          Weighted dips:
          - BW + 52.5kg 1x
          - BW + 42.5kg 3x
          - BW + 32.5kg 5x
          Paired with
          Wide neutral grip chin ups:
          - BW + 20kg 2x
          - BW + 15kg 4x
          - BW + 10kg 6x

          Triset
          One legged standing calf raise:
          - BW + 42.5kg 16x, 13x
          BB upright row:
          - 42.5kg 12x, 6x
          Paused supinated lat pulldown:
          - 41kg 2x8

          DB curl:
          - 8kg 16x, 15x
          superset met
          OH DB triceps extension:
          - 12kg 2x25

          One legged leg extension:
          - 20kg 9x, 3x

          Standing one legged leg curl:
          - 10kg 20x

          Comment


          • Training B

            RDL:
            - 140kg 1x
            - 120kg 6x

            Incline BP:
            - 65kg 7x, 6x, 6x
            Paired met
            V-bar lat pulldown:
            - 50kg 10x, 10x, 6x

            Squat:
            - 100kg 2x
            - 100kg 3x1

            Anterior DB delt press:
            - 14kg 15x, 10x
            superset met
            Wide grip overhead BB shrug:
            - 21kg 3x15

            Standing tempo calf raise:
            - BW + 25kg 7x (5 sec stretch, 5 sec hold)
            superset met
            Lu raise:
            - 8.75kg 2x8

            'Romanian chair'' sit up:
            - BW 10x (w-up)
            - BW + 10kg 5x
            - BW 20x

            Comment


            • Training C

              Safety bar goodmorning:
              - 50.5kg 10x, 10x, 15x

              Deficit bent over row:
              - 51kg 3x12

              Larsen bench press:
              - 60kg 12x, 10x, 8x

              Paused safety bar squat:
              - 42.5kg 2x6

              DB high upright row:
              - 4kg 2x25
              superset met
              Face pulls:
              - 20kg 15x, 10x

              Seated cable curl:
              - 12.5kg 2x20
              superset met
              One arm OH triceps extension:
              - 10kg 9x, 8x

              'romanian chair' sit up:
              - BW + 8kg 16x, 10x
              - BW 15x

              Comment


              • Training A

                Weighted dips:
                - BW + 53.5kg 1x
                - BW + 43.5kg 3x
                - BW + 33.5kg 4x
                Paired met
                Wide neutral grip chin ups:
                - BW + 21kg 4x
                - BW + 16kg 5x
                - BW + 11kg 5x

                Triset
                One legged standing calf raise:
                - BW + 45kg 2x10
                BB upright row:
                - 43.5kg 9x
                - 43.5kg 7x > bb shrug 43.5kg 15x
                Supinated lat pulldown:
                - 45kg 12x
                - 45kg 8x

                DB curl:
                - 8.5kg 16x, 13x
                superset met
                OH DB triceps extension:
                - 16kg 2x10

                One legged leg extension:
                - 20kg 3x4

                Standing one legged leg curl:
                - 10kg 20x L en R

                Comment

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