Week 3

Start: 78.7 kg

Maandag 12-12-2011

Deadlift
7x100
7x100
7x100

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

Uprow rise
8x30
8x30
8x30
8x30

Rear lateral
12x9
12x9
12x9
12x9

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

Shrugs
8x38
8x38
8x38

Woensdag 13-12-2011

Bankdrukken
8x73.5
8x73.5
7x73.5

Decline bankdrukken
8x105
8x105
8x105

Dips
10x10
10x10
8x10
8x10

Shoulder Press
10x22
10x22
9x22
8x22

DB lateral
10x9
10x9
10x9
10x9

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

Vrijdag 16-12-2011

Squats
8x75
8x80
8x80

SLR
8x63
8x70
8x70

Kuiten
12x55
12x55
12x55
11x55

Abs
4x15x80

Zaterdag 17-12-2011
Chin up
4xMax

DB incline press
12x26
12x26
12x26
11x26

Wide pulldown
12x63
12x63
12x63

Bankdrukken
12x61
12x61
12x61

V-bar row
12x40
12x40
12x40

DB incline flies
12x18
12x18
12x18
12x18