Training B
Standing leg curl:
- 20kg 12x, 10x
- 15kg 16x
Safety bar goodmorning:
- 62.5kg 8x
- 52.5kg 15x, 10x
Safety squat:
- 52.5kg 12x, 10x
Bulgarian split squat:
- BW + 16kg 6x, 4x, 4x
Seated incline DB curl:
- 10kg 8x
- 8kg 11x
- 6kg 16x
Rope hammer curl:
- 11kg 12x
- 10kg 2x12
Naruto's log
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Training A
Overhead press:
- 30kg 12x
- 20kg 18x
larsen press:
- 65kg 7x
- 55kg 10x
- 50kg 10x
Deficit bent over row:
- 50kg 12x, 10x, 10x
Dips:
- BW + 2.5kg 15x, 10x
Safety squat:
- 60kg 10x
- 45kg 20x
One legged leg extension:
- 10kg 2x10
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Training D (deload week)
Lu raise:
- 10kg 9x
One arm lat pulldown:
- 20kg 16x
Incline DB BP:
- 21kg 10x
DB skullcrushers:
- 8.5kg 13x
DB spider curl:
- 12kg 12x
DB upright row:
- 20kg 10x
Sit up:
- BW + 6kg 20x
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Training C (deload week)
One arm DB row:
- 52.5kg 4x
Supinated lat pulldown:
- 50kg 14x
Face pulls:
- 32.5kg 12x
Standing DB side raise:
- 12kg 15x
Incline bench press:
- 60kg 8x
Cable curl:
- 17.5kg 11x
Banded overhead extension:
- blauwe band 15x
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Training B (deload)
One legged leg curl:
- 20kg 13x
Safety bar goodmorning:
- 60kg 8x
Safety bar squat:
- 55kg 10x
Bulgarian split squat:
- BW + 12kg 15x
Seated incline DB curl:
- 10kg 11x
Rope hammer curl:
- 11kg 16x
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Training A (deload)
Lean away DB side raise:
- 9kg 15x
Larsen press:
- 70kg 5x
Deficit push ups:
- BW 15x
Deficit bent over row:
- 50kg 13x
Dips:
- BW + 2.5kg 10x
Safety bar squat:
- 70kg 7x
One legged leg extension:
- 7.5kg 20x
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Training D
Lu raise:
- 10kg 8x
- 8kg 16x
- 8kg 10x
One arm lat pulldown:
- 27.5kg 3x
- 20kg 15x
Incline DB BP:
- 21kg 15x, 11x, 10x
DB skullcrushers:
- 8kg 17x
- 8kg 10x
- 6kg 18x
Spider curl:
- 10kg 18x, 13x, 12x
DB upright row:
- 20kg 10x, 8x, 8x
Sit up:
- BW + 4kg 25x
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Training C
One arm DB row:
- 50kg 5x
- 35kg 12x
- 35kg 11x
Supinated lat pulldown:
- 50kg 13x, 11x
Face pulls:
- 30kg 20x, 14x, 13x
Standing DB side raise:
- 10kg 26x, 21x
- 8kg 21x
Incline bench press:
- 60kg 6x
- 50kg 14x
DB chest fly:
- 12kg 12x
Cable curl:
- 16kg 17x, 11x, 10x
Banded overhead extension:
- groen + rood 25x, 18x
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Training B
One legged hamstring curl:
- 20kg 10x (was de 1.25kg schijven per kant vergeten)
- 20kg 10x
- 10kg 20x
Safety bar goodmorning:
- 72.5kg 1x
- 50kg 20x
- 50kg 15x
Safety bar squat:
- 55kg 15x, 11x
Bulgarian split squat:
- BW + 12kg 12x, 10x
Seated incline DB curl:
- 10kg 11x
- 8kg 15x
- 8kg 10x
Rope hammer curl:
- 11kg 13x, 12x, 12x
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Training A
Lean away DB side raise:
- 8kg 20x, 16x
Larsen press:
- 70kg 7x
- 60kg 10x
- 60kg 8x
Deficit paused push ups:
- BW 10x (incline, voeten op een verhoging)
- pin 2 22x (table push ups)
Deficit bent over row:
- 50kg 12x, 11x, 10x
Dips - (overgeslagen)
Safety bar squat:
- 70kg 6x
- 50kg 15x
One legged leg extension:
- 6kg 2x20
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Training D
Lu raise:
- 10kg 2x10
- 8kg 15x
One arm lat pulldown:
- 30kg 2x
- 20kg 15x
Incline DB BP:
- 21kg 12x, 10x, 10x
DB skullcrushers:
- 8kg 15x
- 8kg 12x
- 8kg 10x
Spider curl:
- 10kg 16x
- 10kg 12x
- 10kg 11x
DB upright row:
- 18kg 3x12
Sit up:
- BW + 5kg 10xLast edited by Naruto rulezz; 11-02-2023, 19:09.
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-
Training C
One arm DB row: (gewicht is zonder meegeteld gewicht van de DB stang)
- 50kg 4x
- 32.5kg 15x
- 32.5kg 12x
Supinated lat pulldown:
- 50kg 13x
- 50kg 10x
Face pulls:
- 30kg 16x
- 30kg 13x
- 30kg 13x
Standing DB side raise:
- 10kg 25x
- 10kg 20x
- 10kg 15x
Incline bench press:
- 60kg 8x
- 50kg 13x
DB chest fly:
- 12kg 10x
Cable curl:
- 16kg 17x
- 16kg 13x
- 16kg 10x
Banded overhead extension:
- groen + rode weerstandsband 23x, 20x, 10x
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Training B
One legged leg curl:
- 22.5kg 8x
- 20kg 12x, 10x
Safety bar goodmorning:
- 70kg 6x
- 50kg 15x, 11x
Safety squat:
- 52.5kg 15x
- 52.5kg 11x
Bulgarian split squat:
- BW + 12kg 3x10
Seated incline DB curl:
- 10kg 10x
- 8kg 14x
- 8kg 10x
Rope hammer curl:
- 10kg 20x
- 10kg 2x13
Leave a comment:
-
Training A
Lean away DB side raise:
- 8kg 17x
- 8kg 15x
Larsen press:
- 70kg 7x
- 60kg 2x10
Deficit push ups:
- BW 7x (feet elevated)
- pin 3 22x
Deficit bent over row:
- 50kg 2x10
- 40kg 15x
Dips:
- BW + 1kg 18x
- BW + 1kg 12x
- BW + 1kg 10x
Safety squat:
- 70kg 5x
- 50kg 12x
One legged leg extension:
- 5kg 2x20
Leave a comment:
-
Training D
Lu raise:
- 8kg 20x
- 8kg 2x15
One arm lat pulldown:
- 25kg 10x
- 20kg 14x
DB bench press:
- 21kg 21x
- 21kg 13x
- 21kg 12x
DB skullcrushers:
- 8kg 13x, 11x, 10x
Spider curl:
- 9kg 20x, 16x, 14x
DB upright row:
- 16kg 20x, 13x, 12x
Sit up:
- BW + 2.5kg 20x
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