Week 1

Start 77.6 KG

Dag 1:

28-11-2011
Deadlift
8x70
8x75
8x80

Bend over Row
12x50
12x45
12x40
12x40

Uprow rise
12x20
12x20
12x20
12x20

Rear lateral
12x9
12x9
12x9
12x9

Bicep Curl
12x20
12x20
12x20
9x20

Shrugs
8x32
8x32
8x32

29-11-2011

Bankdrukken
8x66
8x71
8x71
7x71

Decline bankdrukken
8x110
8x100
7x100

Dips
3x10
3x10
3x10

Shoulder Press
10x20
9x20
9x20
8x20

DB lateral
12x7
12x8
12x9
9x9

Closed Grip Bankdrukken
10x36
10x36
10x36

02-12-2011

Squats
8x60
7x70
8x70

SDL
8x40
8x50
8x60

Kuiten
12x50
12x50
12x50
12x50

Abs
4x70

03-12-2011

Chin up
1x12
1x10
1x9
1x8

DB incline press
12x20
12x20
12x20
12x20

Wide pulldown
12x56
12x56
12x60

bankdrukken
12x50
12x50
12x50

V-bar row
12x50
12x40
12x30
12x30

DB incline flies
12x16
12x16
12x16
12x16