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Log Santino
Stats
Leeftijd : 18 Jaar
Lengte : 1 Meter 87 cm
Kg : +-89 Kg (Bulking)
BF : ??
Kcal Inname : +- 4400 Kcal (onderhoud 3500)
Lengte : 1 Meter 87 cm
Kg : +-89 Kg (Bulking)
BF : ??
Kcal Inname : +- 4400 Kcal (onderhoud 3500)
Schema
UB 1 ME
Bb rack lockouts // Bb Incline Bench press // Decline bench press // Bb floor press // Bb Flat bench press
Bw Chin up (varia)
Bb Upright row // Cable seated Face pulls // Bb Upright row // Cable standing face pulls
Bb close grip bench press // Db Tate press // Db Dippen // Bb Decline extension // bb Reverse grip bench press
Bb Reverse curl // Cable reverse curl // db hammer curl // db incline hammer curl // Cable Rope curl
RC - Werk
LB 1 ME
Bb boxsquat // Bb Deadlift // Bb fullsquat // Bb Rack Pulls // Pin Squat
Leg curl // Bb Front squat (90°) // Romanian Deadlift // Bb back Squat (90°) // Leg Curl
Bw Leg raises // Bw body lifts // Bw crunches // Bw Hyperextensions // Dragon flags
Bb Front Shrugs // Bb Back shrugs
M. Seated calf raise // M. Standing calf raise // Smith standing calf raise // Rest Style
UB 2 DE
Bb speed bench (8/12-3 reps)
Bb row // Bb T row // Chest supported row // bb Yates Row
Bb Military press // Db side press // Rocky press // bb Push press // Bradford press
Bb curl // bb Incline curl // Cable lying curl on a bench // Bb Curl 12’n
Bb close grip bench press // Db Tate press // Db Dippen // Bb Decline extension // bb Reverse grip bench press
LB 2 DE
Bb Box squat (8/10-2 reps) // Bb Speed deadlift (6-1 reps)
Bb deadlift // Bulgarian squat // Rack Pulls // Lunges
* Week 3 : Leg Curl 3x10
Db side bend // Cable side bend
Wrist curl // Bw Static hold // Reverse wrist curl // Plate holds
M. Seated calf raise // M. Standing calf raise // Smith standing calf raise // Rest Style
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