A1 B#cksqu#ts
12x1 herh#ling
45 sec rust tussen
herh#lingen
B1 Pushpress
B2 B#rbell Bent over row
C Kettlebell swings
5x20 herh#lingen 60 sec
rust
Minim##l 24kg kb
Tr#ining B
A1 De#dlifts
12x1 herh#lingen
45 sec rust tussen
herh#lingen
B1 Benchpress
B2 L#tt pulldown
C1 leg extension
C2 leg curl
C3 leg press
3x Circuit
Alles 15 herh#lingen zo
zw##r #ls het k#n.
60 sec rust
Of
Slee duwen
5x g#ng op en neer
Zo zw##r #ls k#n
60 sec rust
Of
Week 1. 152,5.
172,5
Week 2. 155. 175
Week 3. 157,5.
177,5
Week 4. 160. 180
Week 5. 162,5. 182,5
Week 6. 165. 185
Week 7. 167,5.
187,5
Week 8. 170. 190
Week 9. 172,5.
192,5
Week 10. 175. 195
Week 11 177,5. 197,5
Week 12 180. 200