Week 2

start: 78.4 KG

Maandag 04-12-2011

Deadlift
8x90
6x100
6x100

Bend over Row
12x47.5
12x47.5
12x47.5
12x47.5

Uprow rise
10x22.50
10x22.50
10x22.50
10x22.50

Rear lateral
12x9
12x9
12x9
12x9

Bicep Curl
12x22.50
12x22.50
11x22.50
10x22.50

Shrugs
8x38
8x38
8x38

Woensdag 07-12-2011

Bankdrukken
8x71
8x71
7x73.5

Decline bankdrukken
8x100
8x110
8x110

Dips
10x10
10x10
10x
10x

Shoulder Press
10x20
9x20
8x20
7x20

DB lateral
10x9
10x9
10x9
10x9

Closed Grip Bankdrukken (Touw)
12x45
12x45
12x45
12x45

Vrijdag 09-12-2011

Squats
8x70
4x80
8x75
8x75

SLR
8x56
8x63
8x63

Kuiten
4x12x50

Abs
4x15x70

Zaterdag 10-12-2011
Chin up
12x
11x
8x
7x

DB incline press
12x22
12x22
12x22

Wide pulldown
12x60
12x60
12x6

bankdrukken
12x56
12x56
12x56

V-bar row
12x40
12x40
12x40
12x40

DB incline flies
12x18
12x18
12x18
12x18