Recent content by DjuriEggink

DAY 3 – POSTERIOR CHAIN + FULL BODY Workout 1. Deadlift 3×8 - 230 lb Rest: 120 sec 2. Front Squat 3×12 - 120 lb Rest: 90 sec 3. Dumbbell Bench Press 3×15 - 50 lb Rest: 60 sec 4. Barbell Shrugs 3×12 - 165 lb Rest: 60 sec 5. Biceps Curl + Triceps Pushdown Superset 3×12 - 35 lb curl / 55 lb...

DAY 2 – UPPER BODY + CORE - Overhead Dumbbell Press: 4×20 - W40 lb each (90 sec) - Pull-ups or Lat Pulldown: 4×20 Bodyweight / W120 lb (60 sec) - Incline Dumbbell Press: 3×20 - W45 lb (60 sec) - Chest Supported Dumbbell Row: 3×24 - W55 lb (60 sec) - Face Pull + Lateral Raise Superset: 3×24 each...

DAY 1 – LEGS + PUSH POWER - Back Squat: 4×15 - W190 lb (90 sec) - Romanian Deadlift: 3×15 - W140 lb (90 sec) - Bench Press: 4×15 - W160 lb (90 sec) - Seated Cable Row: 3×15 - W115 lb (60 sec) - Plank: 3×30 DAY 1 – LEG + POWER DAY Breakfast: - 4 whole eggs + 2 egg whites - 1 cup oatmeal with...

DAY 3 – POSTERIOR CHAIN + FULL BODY Workout 1. Deadlift 3×8 - 230 lb Rest: 120 sec 2. Front Squat 3×12 - 120 lb Rest: 90 sec 3. Dumbbell Bench Press 3×15 - 50 lb Rest: 60 sec 4. Barbell Shrugs 3×12 - 165 lb Rest: 60 sec 5. Biceps Curl + Triceps Pushdown Superset 3×12 - 35 lb curl / 55 lb...

DAY 2 – UPPER BODY + CORE - Overhead Dumbbell Press: 4×20 - W40 lb each (90 sec) - Pull-ups or Lat Pulldown: 4×20 Bodyweight / W120 lb (60 sec) - Incline Dumbbell Press: 3×20 - W45 lb (60 sec) - Chest Supported Dumbbell Row: 3×24 - W55 lb (60 sec) - Face Pull + Lateral Raise Superset: 3×24 each...

DAY 1 – LEGS + PUSH POWER - Back Squat: 4×15 - W190 lb (90 sec) - Romanian Deadlift: 3×15 - W140 lb (90 sec) - Bench Press: 4×15 - W160 lb (90 sec) - Seated Cable Row: 3×15 - W115 lb (60 sec) - Plank: 3×30 DAY 1 – LEG + POWER DAY Breakfast: - 4 whole eggs + 2 egg whites - 1 cup oatmeal with...

DAY 3 – POSTERIOR CHAIN + FULL BODY Workout 1. Deadlift 3×8 - 230 lb Rest: 120 sec 2. Front Squat 3×12 - 120 lb Rest: 90 sec 3. Dumbbell Bench Press 3×15 - 50 lb Rest: 60 sec 4. Barbell Shrugs 3×12 - 165 lb Rest: 60 sec 5. Biceps Curl + Triceps Pushdown Superset 3×12 - 35 lb curl / 55 lb...

DAY 2 – UPPER BODY + CORE - Overhead Dumbbell Press: 4×20 - W40 lb each (90 sec) - Pull-ups or Lat Pulldown: 4×20 Bodyweight / W120 lb (60 sec) - Incline Dumbbell Press: 3×20 - W45 lb (60 sec) - Chest Supported Dumbbell Row: 3×24 - W55 lb (60 sec) - Face Pull + Lateral Raise Superset: 3×24 each...

DAY 1 – LEGS + PUSH POWER - Back Squat: 4×15 - W190 lb (90 sec) - Romanian Deadlift: 3×15 - W140 lb (90 sec) - Bench Press: 4×15 - W160 lb (90 sec) - Seated Cable Row: 3×15 - W115 lb (60 sec) - Plank: 3×30 DAY 1 – LEG + POWER DAY Breakfast: - 4 whole eggs + 2 egg whites - 1 cup oatmeal with...

DAY 3 – POSTERIOR CHAIN + FULL BODY Workout 1. Deadlift 3×8 - 230 lb Rest: 120 sec 2. Front Squat 3×12 - 120 lb Rest: 90 sec 3. Dumbbell Bench Press 3×15 - 50 lb Rest: 60 sec 4. Barbell Shrugs 3×12 - 165 lb Rest: 60 sec 5. Biceps Curl + Triceps Pushdown Superset 3×12 - 35 lb curl / 55 lb...

DAY 2 – UPPER BODY + CORE - Overhead Dumbbell Press: 4×20 - W40 lb each (90 sec) - Pull-ups or Lat Pulldown: 4×20 Bodyweight / W120 lb (60 sec) - Incline Dumbbell Press: 3×20 - W45 lb (60 sec) - Chest Supported Dumbbell Row: 3×24 - W55 lb (60 sec) - Face Pull + Lateral Raise Superset: 3×24 each...

DAY 1 – LEGS + PUSH POWER - Back Squat: 4×15 - W190 lb (90 sec) - Romanian Deadlift: 3×15 - W140 lb (90 sec) - Bench Press: 4×15 - W160 lb (90 sec) - Seated Cable Row: 3×15 - W115 lb (60 sec) - Plank: 3×30 DAY 1 – LEG + POWER DAY Breakfast: - 4 whole eggs + 2 egg whites - 1 cup oatmeal with...