Education is important, but biceps are importanter

Pull up: 5 kg*
One arm row: 32 kg*
Reverse-grib pull-down: 85 kg
ss. close-grib pull: 55 kg
Facepull: 35 kg
Curls: 16 kg

Pull ups
5 x 5 kg
5 x 5 kg
5 x 5 kg
5 x 5 kg
5 x 5 kg

One arm DB row
8 x 34 kg
8 x 34 kg
8 x 34 kg
8 x 34 kg

Reverse pull down ss. med close grib row
8 x 85 kg + 6 x 60 kg
8 x 85 kg + 8 x 55 kg
6 x 85 kg + 6 x 55 kg
6 x 85 kg + 6 x 55 kg

Facepull
10 x 35 kg
10 x 35 kg
8 x 35 kg
10 x 35 kg

DB curl
8 x 16 kg
8 x 16 kg
6 x 16 kg
6 x 16 kg

OH press:
5 x 40 kg
5 x 42,5 kg
5 x 45 kg

Bænkpress:
10 x 75 kg
8 x 75 kg
7 x 75 kg
7 x 75 kg
7 x 75 kg

Lateral raises:
10 x 16 kg
8 x 16 kg
8 x 16 kg
8 x 16 kg

Incline DB press:
8 x 28 kg
6 x 28 kg
8 x 28 kg
6 x 28 kg

Triceps pushdown:
10 x 32,5 kg
8 x 32,5 kg
8 x 32,5 kg

Man/torsdag: Bryst, skulder, triceps, mave

4x8-10 Bænkpres
4x8-10 Dumbbell decline bænkpres
4x8-10 Dumbbell skulderpres
4x8-10 Dumbbell side laterals
4x8-10 Skullcrushers/fransk pres
4x8-10 Weighted abs

Tirs/Fredag: Ben, ryg, biceps
4x8-10 Squat
4x8-10 Dødløft
4x8-10 Calf Raises
4x8-10 Bent over barbell row
4x8-10 Chin-ups
4x8-10 Cable row
4x8-10 Dumbbell curl

Squat:
8 x 80 kg
8 x 80 kg
8 x 80 kg
8 x 80 kg

Dødløft
8 x 80 kg
8 x 80 kg
8 x 80 kg
0 x 0 kg

Siddende læg
15 x 120 kg
12 x 120 kg
12 x 120 kg
12 x 120 kg

Pull ups
10 x bw
8 x bw
8 x bw
8 x bw

One arm row
10 x 34 kg
8 x 34 kg
8 x 34 kg
7 x 34 kg

Cable row
10 x 55 kg
10 x 55 kg
8 x 55 kg
9 x 55 kg

DB curls
10 x 16 kg
10 x 16 kg
8 x 16 kg
0 x 0 kg

Bænkpres
10 x 80 kg
8 x 80 kg
7 x 80 kg
6 x 80 kg

DB incline press
10 x 26 kg
10 x 26 kg
9 x 26 kg
8 x 26 kg

DB Skulderpres
10 x 20 kg
8 x 20 kg
8 x 20 kg
8 x 20 kg

Cable lateral raises
10 x 7,5 kg
10 x 7,5 kg
10 x 7,5 kg
8 x 7,5 kg

Triceps pushdown
10 x 32,5 kg
10 x 32,5 kg
9 x 32,5 kg
8 x 32,5 kg

Weight crunches
15 x 40 kg
12 x 40 kg
10 x 40 kg
8 x 40 kg

Education is important, but biceps are importanter

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