Programma Powerlifting
Maandag
Squat 3-4 x 5 @ 2RIRRomanian Deadlift 3 x 8-10
3 sets of:
Tempo Goblet Squat x 12 (T3100)
Weighted Plank x ''50
Dinsdag
Bench Press 3-5 x 5 @ 2RIRMilitary Press 3 x 6-10
3 sets of:
Banded Face Pull x 12Standing Bicep Curl x 12
Woensdag
Deadlift 3-4 x 5 @ 2RIRReverse Lunge 3 x 8-12 R+L
3 sets of:
Staggered-Stance DB RDL x 10 R+L
Side Plank x MaxTime R+L
Donderdag
Bench Press 3-5 x 5 @ 2RIR
Close-Grip Bench Press 3 x 6-103 sets of:
Dumbbell Row x 14Banded Triceps Extension x 25
Zaterdag
Squat 3-4 x 5 @ 2RIRHip Thrust 3 x 6-10
3 sets of:
Forward Lunge x 12 R+L
Pallof Press x 14 R+L
Zondag
Bench Press 3-5 x 5 @ 2RIR
DB Bench Press 3 x 8-123 sets of:
DB Skullcrusher x 14
Barbell Row x 10
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