5 min crosstrainer
Bench press
8x 30
8x 50
8x 55
7x 55
5x 55
Barbell Row
10x 30
10x 30
8x 50
8x 50
Incline dumbell press
9x 22
9x 22
8x 22
Lat pulldown
10x 52
10x 59
8x 59
8x 59
Shoulder press (dumbell):
9x 18
9x 18
8x 18
Lateral raise (machine)
10x 64
9x 64
8x 64
Biceps curl (barbell):
8x 25
10x 20
10x 20
15x 15
15x 15
Triceps pushdown
* weet ik niet meer
Shrugs (dumbell)
3x 12 x 30
Bench press
8x 30
8x 50
8x 55
7x 55
5x 55
Barbell Row
10x 30
10x 30
8x 50
8x 50
Incline dumbell press
9x 22
9x 22
8x 22
Lat pulldown
10x 52
10x 59
8x 59
8x 59
Shoulder press (dumbell):
9x 18
9x 18
8x 18
Lateral raise (machine)
10x 64
9x 64
8x 64
Biceps curl (barbell):
8x 25
10x 20
10x 20
15x 15
15x 15
Triceps pushdown
* weet ik niet meer
Shrugs (dumbell)
3x 12 x 30
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