Sven Tilanus

Maandag 13-06-11

Speedpulls
100x3
140x3
180x3 te langzaam
160x4 3sets

Ssb goodmornings pin 1cm onder navel,
Close stance, stifflegged legged, no belt.
65x6
105x6
115x6
125x6
135x6
155x6
165x6pr

Decline ABS
4x12

Back ext
3x12

Leg curls met bands
4x12

Kuiten
3x12

ABS kb press
3x15

Dinsdag 14-6-11

Speedbench
60x5
100x5
120x3
130x3
130x3
130x3
130x3

Incline bench
60x10
100x10
120x10pr?
120x9
120x7

BB frontraises
barx12
30x12
35x12
35x12
35x12

Cable flyes 4x12
superset
pec deck 4x12

Cable side raises
4x12

Cable rope ext.
4x10

Reverse grip cable ext
3x15

Bw: 106,3kg