Ironwarrior's log
- Ironwarrior
- Site Admin
- Posts: 5946
- Joined: Jan 8th, '15, 20:31
- x 135
Re: Ironwarrior's log
Schouders & Biceps.
Resistance Band Overhead Presses:
1. 15 reps
2. 15 reps
3. 10 reps
4. 10 reps
Overhead Dumbbell Presses:
1. 2x15kg x 15 reps
2. 2x15kg x 15 reps
3. 2x15kg x 12 reps
4. 2x15kg x 10 reps
Resistance Band Lateral Raises:
4 x 10 reps
Dumbbell Lateral Raises:
1. 7 kg x 20 reps
2. 8 kg x 20 reps
3. 9 kg x 15 reps
4. 9 kg x 15 reps
Hammer Curls:
1. 9 kg x 20 reps
2. 12 kg x 20 reps
3. 15 kg x 15 reps
4. 15 kg x 15 reps
Resistance Band Concentrated High Curls:
4 x 10 reps (hard knijpen)
Resistance Band Overhead Presses:
1. 15 reps
2. 15 reps
3. 10 reps
4. 10 reps
Overhead Dumbbell Presses:
1. 2x15kg x 15 reps
2. 2x15kg x 15 reps
3. 2x15kg x 12 reps
4. 2x15kg x 10 reps
Resistance Band Lateral Raises:
4 x 10 reps
Dumbbell Lateral Raises:
1. 7 kg x 20 reps
2. 8 kg x 20 reps
3. 9 kg x 15 reps
4. 9 kg x 15 reps
Hammer Curls:
1. 9 kg x 20 reps
2. 12 kg x 20 reps
3. 15 kg x 15 reps
4. 15 kg x 15 reps
Resistance Band Concentrated High Curls:
4 x 10 reps (hard knijpen)
- Ironwarrior
- Site Admin
- Posts: 5946
- Joined: Jan 8th, '15, 20:31
- x 135
Re: Ironwarrior's log
- Ironwarrior
- Site Admin
- Posts: 5946
- Joined: Jan 8th, '15, 20:31
- x 135
Re: Ironwarrior's log
Rug en achterkant schouders.
Superman Lat Pull Down (Resistance band):
4 x 20 reps
Reversed Superman Lat Pull Down:
4 x 20 reps
Supersets Bend over Resistance Band Row & Dumbbell(15kg) Row:
4 x 10 & 10 reps
Alternating Dumbbell Row L/R:
22kg - 4x10 reps
Reversed Dumbbell Flyes:
1. 7 kg x 20 reps
2. 9 kg x 20 reps
3. 9,5 kg x 15 reps
4. 9,5 kg x 15 reps
Resistance Band Reversed Flyes:
4 x 10 reps
Resistance Band Face Pull (als een double biceps pose):
4 x 10 reps
Superman Lat Pull Down (Resistance band):
4 x 20 reps
Reversed Superman Lat Pull Down:
4 x 20 reps
Supersets Bend over Resistance Band Row & Dumbbell(15kg) Row:
4 x 10 & 10 reps
Alternating Dumbbell Row L/R:
22kg - 4x10 reps
Reversed Dumbbell Flyes:
1. 7 kg x 20 reps
2. 9 kg x 20 reps
3. 9,5 kg x 15 reps
4. 9,5 kg x 15 reps
Resistance Band Reversed Flyes:
4 x 10 reps
Resistance Band Face Pull (als een double biceps pose):
4 x 10 reps
-
- Posts: 4820
- Joined: Jan 17th, '15, 16:59
- x 25
Re: Ironwarrior's log
superman moetst ik ff google, mooie basic oefeningen
stats: 65j 1.71m 77kg 12%
- Ironwarrior
- Site Admin
- Posts: 5946
- Joined: Jan 8th, '15, 20:31
- x 135
Re: Ironwarrior's log
- Ironwarrior
- Site Admin
- Posts: 5946
- Joined: Jan 8th, '15, 20:31
- x 135
Re: Ironwarrior's log
-
- Posts: 4820
- Joined: Jan 17th, '15, 16:59
- x 25
- Ironwarrior
- Site Admin
- Posts: 5946
- Joined: Jan 8th, '15, 20:31
- x 135
Re: Ironwarrior's log
Chest & Abs.
200 Push ups:
1. 40 reps
2. 25 reps
3. 15 reps
4. 15 reps
5. 10 reps
6. 15 reps
7. 10 reps
8. 15 reps
9. 15 reps
10. 10 reps
11. 10 reps
12. 10 reps
Body Weight Dips:
1. 10 reps
2. 10 reps
3. 8 reps
4. 8 reps
Flat Dumbbell Presses:
1. 2 x 15 kg x 15 reps
2. 2 x 15 kg x 15 reps
3. 2 x 15 kg x 15 reps
4. 2 x 15 kg x 15 reps
Lying Leg Raises:
30, 30, 20 & 20 reps
Hanging Reversed Crunches:
10, 10, 10 & 10 reps
200 Push ups:
1. 40 reps
2. 25 reps
3. 15 reps
4. 15 reps
5. 10 reps
6. 15 reps
7. 10 reps
8. 15 reps
9. 15 reps
10. 10 reps
11. 10 reps
12. 10 reps
Body Weight Dips:
1. 10 reps
2. 10 reps
3. 8 reps
4. 8 reps
Flat Dumbbell Presses:
1. 2 x 15 kg x 15 reps
2. 2 x 15 kg x 15 reps
3. 2 x 15 kg x 15 reps
4. 2 x 15 kg x 15 reps
Lying Leg Raises:
30, 30, 20 & 20 reps
Hanging Reversed Crunches:
10, 10, 10 & 10 reps
- Ironwarrior
- Site Admin
- Posts: 5946
- Joined: Jan 8th, '15, 20:31
- x 135
Re: Ironwarrior's log
Back & Rear Delts.
Tri-sets Pull Up, Resistance Band Low Row & Resistance Band Face Pull (like a double biceps):
1. 20 reps, 10 reps & 10 reps
2. 15 reps, 10 reps & 10 reps
3. 10 reps, 10 reps & 10 reps
4. 8 reps, 10 reps & 10 reps
5. 6 reps, 10 reps & 10 reps
6. 6 reps, 10 reps & 10 reps
7. 6 reps, 10 reps & 10 reps
8. 6 reps, 10 reps & 10 reps
Supersets Resistance Band High Row & Resistance Band Face Pull (classic):
1. 10 reps & 10 reps
2. 15 reps & 10 reps
3. 15 reps & 10 reps
4. 15 reps & 1p reps
Resistance Band Bend Over Row & Resistance Band Reversed Flyes:
1. 10 reps & 10 reps
2. 10 reps & 10 reps
3. 10 reps & 10 reps
4. 10 reps & 10 reps
Tri-sets Pull Up, Resistance Band Low Row & Resistance Band Face Pull (like a double biceps):
1. 20 reps, 10 reps & 10 reps
2. 15 reps, 10 reps & 10 reps
3. 10 reps, 10 reps & 10 reps
4. 8 reps, 10 reps & 10 reps
5. 6 reps, 10 reps & 10 reps
6. 6 reps, 10 reps & 10 reps
7. 6 reps, 10 reps & 10 reps
8. 6 reps, 10 reps & 10 reps
Supersets Resistance Band High Row & Resistance Band Face Pull (classic):
1. 10 reps & 10 reps
2. 15 reps & 10 reps
3. 15 reps & 10 reps
4. 15 reps & 1p reps
Resistance Band Bend Over Row & Resistance Band Reversed Flyes:
1. 10 reps & 10 reps
2. 10 reps & 10 reps
3. 10 reps & 10 reps
4. 10 reps & 10 reps
- Ironwarrior
- Site Admin
- Posts: 5946
- Joined: Jan 8th, '15, 20:31
- x 135
Re: Ironwarrior's log
Legs & Calf's.
Super-sets Body weight Sissy Squats & Dumbbell Front Squats:
1. 40 reps & +15 kg x 10 reps
2. 35 reps & +15 kg x 15 reps
3. 25 reps & +15 kg x 20 reps
4. 20 reps & +15 kg x 25 reps
Body Weight Hack Squats (rug tegen de deur en voeten voor je uit):
1. 20 reps
2. 15 reps
3. 15 reps
4. 15 reps
Body Weight Standing Calf Raises:
300 reps
Super-sets Body weight Sissy Squats & Dumbbell Front Squats:
1. 40 reps & +15 kg x 10 reps
2. 35 reps & +15 kg x 15 reps
3. 25 reps & +15 kg x 20 reps
4. 20 reps & +15 kg x 25 reps
Body Weight Hack Squats (rug tegen de deur en voeten voor je uit):
1. 20 reps
2. 15 reps
3. 15 reps
4. 15 reps
Body Weight Standing Calf Raises:
300 reps