Dag 1 max ub
1) benchpress opwarmen tot 3 x 3 (ca. 90% 1RM)
2) cable flies 2 x 15 pompsetje
3) Military press 3 x 5
4) weighted chinups 5 x 5
5) BOR super setten met Facepulls 3 x 10
6) triceps dumbbell extensions 3 x 15-10
7)
dumbell shrugs 3 x 15-12
Dag 2 repetution effort LB
1) squat 3 x 8
2) lunges 3 x 8
3) stiff legged DL 3 x 8
4) calves 3 x 25-15
5) ab rollouts 3 x 10
6) pull through 3 x 10
Dag 3 repetition effort UB:
1) benchpress (tussen regulier en close in) 3 x 8
2) t-bar row 3 x 8
3) incline db press 3 x 8
4) cable row 3 x 8
5) weighted dips 5 x 5
6) biceps 3 x 10-8
7) side raise 2 x 8 cheat style + 2 x 12 super strikt + ca. 60 seconde static hold
Dag 4 max effort lb
1) deadlift opwarmen tot 3 x 3 ca. 90% 1RM
2) full front squat 5 x 5
3) leg extentions 3 x 15
4) leg curls 3 x 15
5) calve raise 3 x 25-15
6) abs 3 x 8
7) abs 3 x 8
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