Marc Derksen

Wide grip:

3x100
1x110
1x120
1x125
1x130 squatbench

Slingshot normal:

5x110
5x120
5x130 elleboog

Machine rows:

10x40
10x80
10x90
10x80

Cross-overs:
4x12

T pushdowns/ curls:
4x12

Seated Side raises:

3x10

Deadlift:

3x3x160 te langzaam

Chains susp gm (ssb):

5x85
5x105
5x125
6x140 PR
6x150 PR

Hypers:

10xbw
10x10
10x15
10x15

Seated calfs:

4x12 slow

One-legged cable curl:

3x12

ABS:

4x15

Comment:

Techniek gm eindelijk goed

Bench vs red band 2 sec pauze:

3x3x60kg

Floorpress:

8x60
8x90
10x110 pr
8x115 pr

Seated db press paused:

10x16
10x22
10x28
8x28

Incline cable fly's:

4x12

Cable side raises:

3x12 slow

Triceps:

5 sets pomp

Comment:

Nice! Was goed leeg na die floorpress.

Low row:

8x40
8x80
8x100
8x110
6x120
8x110

Ring pull ups:

10-8-8 pff

Cable lats:

3x12

Incline biceps:
3x8

Strict bb curl:

4x10

Cable pomps/fore arms:

4x12

Olympic paused squat:

3x90
3x110
3x120
3x130
1x140

Leg press:

6x
6x
6x
6x

Leg curl/leg ext:

4x10 pompen

Abs:

4x12

One-legged calf raises:

3x10