Wassmann Log

Bench Press (1) 4x6-8
67,5kg

Dumbell bænkpres (II) 4x8-10
24kg

Seated dumbell skulderpres (I) 4x6-8
22

Dumbell “lean away” laterals (II) 4x8-10
6kg

DB lying triceps extension (II) 4x8-10
10kg

Seated machine crunches (II) 4x8-10
67,5

Front squat (I) 4x6-8
35kg

Rack pulls (5-10 cm under knæet) (I) 8-10
70kg

Cable rows (II) 4x8-10
57kg

Chinups (1) 4x6-8

Dumbell curls (II) 4x8-10
14kg

Standing calf raises (II) 4x8-10
70kg + smith barbell

Week 3!
Rotation A

Bænkpres (I) 4x4x6
70kg

Dumbell incline press (II) 4x6-8
28kg

Pushpress (I) 4-6
45kg

Dumbell side laterals (II) 4x6-8
8kg

Skullcrushers (II) 4x6-8
28,6kg

Weighted situps (II) 4x6-8
10kg

Squat (I) 4x6-8:
75kg

Rumænsk dødløft (I) 4x4-6
75kg

Bent over barbell rows (I) 4x4-6
65kg

Pullups (I) 4x4-6

Barbell curls (II) 4x6-8
28kg

Standing calf raises (II) 4x6-8
80kg

bænkpres (I) 4x4-6
70kg

Decline dumbell bænkpres (II) 4x6-8
26kg

Military presses (I) 4x4-8
40kg

Dumbell rear laterals (II) 4x6-8
7kg

Pushdowns (II) 4x6-8
30kg

Cable crunches (II) 4x6-8
47,5

Dødløft (I) 4x4-6
85kg

Benpres (II) 4x6-8
160kg

Dumbell rows (I) 4x4-6
30kg

Wide grip pulldowns (II) 4x6-8
67kg

DB Preacher curls (II) 4x6-8
14kg

Seated calf raises (II) 4x6-8
75kg + smith stativ barbell

Bench Press (1) 4x4-6
70kg

Dumbell bænkpres (II) 4x6-8
25kg

Seated dumbell skulderpres (I) 4x4-6
22,5

Dumbell “lean away” laterals (II) 4x6-8
7kg

DB lying triceps extension (II) 4x6-8
12,5kg

Seated machine crunches (II) 4x6-8
70

Wassmann Log

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