Triple Aces log

Triple Aces log
Daarnet degelijke borst-armen training

Chest and Arms Hypertrophy Day (Rust: strict 1min)

Flat dumbbell presses: 6 x 3 (65-70% of normal 3-5 rep max) (Speed set!)
3×24
3×24
3×26
3×26
3×26
3×26

Incline dumbbell presses: 3 x 8-12
12×30
10×30
8×28

Hammer strength chest press: 3 x 12-15
15×84
12×84
10×77

Incline DB flyes / Pec-deck: 2 x 15-20
20x10kg
20x10kg

Preacher curls machine: 3 x 8-12
12×30
12×30
10×30

Dumbbell concentration curls: 2 x 12-15
15×18
15×18

Spider curls: 2 x 15-20
20×16
16×16 waarvan laatste 4 zowat halve

French Press: 3 x 8-12
12×20 op ezbar
12×25 …
10×25 ..

Rope triceps pushdown: 2 x 12-15
15×50
13×55

Cable kickbacks: 2 x 15-20
20×15
20×20

morgen rustdagje, wou normaal hiit doen maar zal er wellicht niet van komen door omstandigheden

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