Standby

5/4 Ben og skuldre

Leg Extension:
12*70 kg
12*95 kg
10*95 kg
10*80 kg
2xfailure*50 kg

Front Squat:
10*50 kg
8*80 kg
3*90 kg
8*70 kg
10*50 kg
10*50 kg
10*50 kg

Benpres: 1,5 rep
10*80 kg
10*80 kg
10*80 kg

Leg curl: 21's
21*50 kg
21*60 kg
21*60 kg

Ham iso:
30 sek x 14 kg

Front Raise:
10*12 kg
8*16 kg
10*12 kg
10*12 kg

Laterals: 3 sek hold
10*6 kg
10*6 kg
10*6 kg

Cable Laterals:
10*3,75 kg
10*3,75 kg
10*3,75 kg
10*3,75 kg

8/4 Bryst, Triceps og mave

Flat Db Press:
10*28 kg
10*32 kg
6*36 kg
5*36 kg
3*40 kg
10*28 kg
10*28 kg

Cable Crossovers:
12*12,5 kg
10*15 kg
10*15 kg
10*15 kg

Incline Db Press:
10*24 kg
8*28 kg
8*28 kg
8*28 kg

Pec Deck:
12*50 kg
12*50 kg
1xsqueeze*20 kg
12*45 kg

Dips:
6*10 kg
10
10

Rope Pushdown:
20*20 kg
18*20 kg
12*20 kg
10*15 kg

Lying Db Extension:
20*8 kg
15*10 kg
10 negative * 14 kg
20*8 kg
20*8 kg

Decline Sit-ups:
3 sæt

Knee raises:
3 sæt

Lying Leg raise:
2 sæt

9/4 Ryg og Biceps

Blev kaldt på arbejde så kun en hurtig omgang, dejlig man arbejder i sit center ;)

Pull ups:
8
8
5
6
6

T-Bar row:
10*70 kg
7*80 kg
7*80 kg
10*60 kg

Wide Grip Pulley Row:
12*30 kg
12*40 kg
12*40 kg

Hypers:
15
15
15
15

Anden omgang

dødløft:
10*50 kg
10*70 kg
10*90 kg
10*110 kg
10*130 kg
5*150 kg
3*170 kg
10*90 kg
10*90 kg

Wide Grip Pulley Row:
15*35 kg
15*35 kg
15*35 kg

Db Curl:
10*10 kg
8*16 g
6*16 kg
10*10 kg
10*10 kg

Wrist Curl:
4 sæt

10/4 Ben og skuldre
20 min crosstrainer

Calves Raise:
12*60 kg
12*80 kg
12*100 kg
10*120 kg
8*120 kg
10*100 kg
10*60 kg

Calves Press:
3 sæt til Failure * 80 kg

Front Squat:
10*60 kg
9*60 kg
8*60 kg
7*60 kg
6*60 kg
5*60 kg
4*60 kg
3*60 kg
2*60 kg
1*60 kg

Legpress:
15*90 kg
10*140 kg
6*160 kg
15*100 kg

Laterals:
10*12 kg
8*14 kg
8*14 kg
10*12 kg

Standing Barbell Press:
10*50 kg
6*50 kg
6*50 kg

Bent over Laterals:
3 sæt til failure

11/4 Bryst og Triceps

Flat Db Press:
10*24 kg
10*28 kg
10*32 kg
8*36 kg
5*40 kg
4*42 kg PR
10*32 kg

Incline Db Press:
10*28 kg
10*28 kg
10*28 kg
10*20 kg

Pec Deck:
12*50 kg
12*50 kg
12*50 kg
Dropset:
8*55 kg -> 8*45 kg -> 8*35 kg -> 8*25 kg

Dips:
8
8
8
8

Overhead Rope Extension:
15*20 kg
15*20 kg
15*22,5 kg
15*22,5 kg

Lying Barbell Extension:
15*15 kg
15*15 kg
15*20 kg
15*20 kg

13/4 Ryg og biceps

Pull-ups:
10
5*10 kg
5*10 kg
4*10 kg
3*10 kg
6

T-bar row:
12*40 kg
12*40 kg
12*40 kg
12*40 kg

Wide Grip Pulley Row:
15*35 kg
15*35 kg
15*35 kg
15*35 kg

Pullovers:
12*16 kg
12*18 kg
12*18 kg

Db Shrug:
20*28 kg
20*28 kg
20*28 kg

Barbell Curl:
12*25 kg
12*25 kg
12*25 kg

Db Preacher Curl:
10*12 kg
8*12 kg
8*12 kg

Wrist Curl:
4 sæt

15/4 Ben og skuldre

Calves Raise:
12*60 kg
12*80 kg
12*100 kg
10*120 kg
10*120 kg
10*100 kg

Calves Press:
3 sæt til failure * 80 kg

Wide Squat:
20*40 kg
12*60 kg
10*80 kg
8*80 kg

RDL:
12*40 kg
12*60 kg
12*80 kg
10*100 kg

Seated Leg Curl:
10*60 kg
10*75 kg
8*75 kg
10*60 kg

Abductor:
15*70 kg
15*70 kg
15*70 kg

Cable Rear Delt:
8*5 kg
8*5 kg
8*5 kg

Bent Over High Row:
15*28,5 kg
15*28,5 kg
15*28,5 kg

Seated Rear Laterals:
12*6 kg
12*6 kg
12*6 kg

Seated Db Press:
10*26 kg
8*32 kg
6*34 kg

Upright Row:
10*30 kg
12*30 kg
12*30 kg
12*30 kg

Crunch:
3 sæt

16/4 Bryst og Triceps

Flat Db Press:
10*24 kg
10*28 kg
10*36 kg
5*40 kg
5*40 kg
4*40 kg
6*34 kg

Incline Db Press:
10*30 kg
10*30 kg
10*30 kg
10*28 kg

Pec Deck:
10*55 kg
6*65 kg
10*55 kg
10*55 kg
10xSqueeze*20 kg
10*55 kg

Dips:
10
10
9
8
6

Pushdown:
20*20 kg
20*20 kg
18*20 kg
18*20 kg

Overhead Db Extension:
10*10 kg
10*10 kg
10*10 kg
15*6 kg
15*6 kg
12*8 kg
12*8 kg

17/4 Ryg og Biceps

Pull-ups:
6*10 kg
5*10 kg
4*10 kg
4*10 kg
4*10 kg
8

Pulldown:
12*55 kg
12*55 kg
12*55 kg
12*55 kg

Db Row:
10*32 kg
10*42 kg
10*50 kg
8*50 kg

Haney Shrug:
12*60 kg
12*60 kg
12*60 kg

Wide Grip Pulley Row:
10*40 kg
10*40 kg
10*40 kg
10*40 kg

Hypers:
12*10 kg
12*10 kg
12*10 kg

Db Hammer Curl:
10*16 kg
9*20 kg
8*20 kg
10*16 kg
Failure*8 kg

Preacher Curl:
3 sæt

Wrist Curl:
4 sæt

18/4 Ben

Leg Extension:
10*50 kg
10*50 kg
10*50 kg
10*50 kg
10*50 kg
10*50 kg

Front Squat:
10*55 kg
10*55 kg
10*55 kg
10*55 kg
10*55 kg
10*55 kg
6*75 kg

Legpress:
15*110 kg
10*130 kg
7*150 kg

Reverse Lunges:
10*28,5 kg
10*28,5 kg
10*28,5 kg

Calves Raise:
30*40 kg
20*40 kg
20*40 kg
Squeeze 10 sek hvert 10ende rep

Calves Press:
10*120 kg
10*120 kg
10*120 kg
10*120 kg

22/4 Bryst og Triceps

Flat Db Press:
10*28 kg
10*32 kg
10*36 kg
5*40 kg
3*44 kg PR
10*30 kg
10*30 kg
7*30 kg

Db Fly:
10*14 kg
10*14 kg
10*14 kg
10*14 kg

Incline Db Press:
10*26 kg
10*30 kg
10*30 kg
10*30 kg

Dips:
10
10
10
10

Rope Pushdown:
15*15 kg
15*15 kg
15*15 kg
10*15 kg
Dropset

Lying Barbell Extension:
10*25 kg
10*25 kg
10*25 kg

Decline Sit-up:
3 sæt

Knee Raise:
3 sæt

Leg Raise:
3 sæt

23/4 Ryg og Biceps

Først 10,20,30 løb. Var døende...

Pull-ups:
6*10 kg
5*10 kg
5*10 kg
4*10 kg
6
5

Db Row:
10*32 kg
10*42 kg
10*50 kg
10*50 kg
10*50 kg

Wide Grip Pulley:
10*45 kg
10*50 kg
10*55 kg
10*55 kg

TG Pulldown:
10*70 kg
10*80 kg
10*70 kg

Dødløft:
10*90 kg
10*110 kg
10*130 kg
5*150 kg

Shrug:
12*20 kg
12*20 kg
12*20 kg

Db Curl:
10*16 kg
8*18 kg
8*18 kg

Cable 21's:
21*15 kg
21*15 kg
21*15 kg

Wrist curl:
3 sæt

25/4 Ben og skuldre

Front Squat:
10*40 kg
10*60 kg
3*80 kg
3*90 kg
2*100 kg
1*110 kg
1*120 kg PR
10*60 kg

Leg Press: 1.5 Reps
10*80 kg
10*80 kg
10*80 kg

Jason Huh RDL:
12*10 kg
12*12 kg
12*12 kg
12*12 kg

Glute ham Raise:
6
8 elastik
6
6

Adductor:
12*50 kg
12*50 kg
12*50 kg
12*50 kg

Front Raise:
10*12 kg
10*12 kg
10*12 kg
10*12 kg

Upright Row:
10*30 kg
10*30 kg
10*30 kg

Bent Over Cable Laterals:
12*3,75 kg
12*3,75 kg
12*3,75 kg
12*3,75 kg

Bent Over high row:
25*28,5 kg
20*28,5 kg

26/4 Bryst g Triceps

Flat Db Pres:
10*28 kg
10*32 kg
10*36 kg
6*40 kg
5*40 kg
10*32 kg
10*32 kg

Db Fly: Low Incline
10*14 kg
10*14 kg
10*14 kg
10*14 kg

Incline Press:
10*30 kg
10*30 kg
8*32 kg

Dips:
12
10
10
9

Pushdown:
10*25 kg
10*30 kg
10*10 kg -> 10*12,5 kg -> 10*15 kg -> 10*17,5 kg -> 10*20 kg -> 10*22,5 kg også ned igen.......

Lying Db extension:
10*8 kg
10*8 kg
10*8 kg
Et sæt med negative

27/4 Ryg og Biceps

Pull-ups:
10
6
7
6

BTN Pulldown:
12*45 kg
12*45 kg
12*45 kg

Pulldown Partials:
12*45 kg
12*45 kg
12*55 kg
10*70 kg -> 10*50 kg -> 10*30 kg

Barbell Row:
10*50 kg
10*70 kg
10*70 kg
10*70 kg
10*50 kg

Pullovers:
10*22 kg
10*22 kg
10*22 kg

Wide Grip Pulley:
8*55 kg
8*60 kg
8*60 kg
12*30 kg
12*30 kg

DbCurl:
10*16 kg
6*22 kg
6*20 kg
6*18 kg

Lying Cable Curl:
12*22,5 kg
10*25 kg
8*25 kg

Wrist Curl:
3 sæt

29/4 Ben og skuldre

Leg Extension:
20*50 kg
20*50 kg
20*50 kg

Frontsquat:
3*90 kg
3*90 kg
3*90 kg
10*50 kg
10*50 kg
10*50 kg
10*50 kg

Legpress:
50*60 kg
25*60 kg

Abductor SS. Db RDL:
12*70 kg + 12*16 kg
12*70 kg + 12*16 kg
12*70 kg + 12*16 kg
12*70 kg + 12*16 kg

Calves Raise:
20*60 kg
20*60 kg
10*60 kg
10*60 kg

Calves Press:
10*130 kg
10*130 kg
10*130 kg

Bent Over Laterals:
12*8 kg
12*12 kg
12*12 kg
12*12 kg

High Row:
15*28,5 kg
15*28,5 kg
15*28,5 kg

Laterals:
10*14 kg
6*16 kg
6*16kg
6*14 kg

Ny kostplan.

30/4 Bryst og Triceps

Flat Db press:
10*28 kg
10*32 kg
10*38 kg
7*42 kg
10*34 kg
10*34 kg

Fly:
10*16 kg
10*16 kg
10*16 kg
10*16 kg

Incline Smith Press:
10*60 kg
3*80 kg
3*80 kg
2*80 kg
4*60 Negative reps

Dips:
8*10 kg
7*10 kg
6*10 kg
8

Rope Pushdown:
20*17,5 kg
20*17,5 kg
20*17,5 kg

Overhead OA Cable Extension:
12*3,75 kg
12*5 kg
12*5 kg
12*5 kg

Side Bent:
3 sæt

Lying Leg Raise:
3 sæt

Cable Crunch:
3 sæt

2/5 Ryg og Biceps

Wide Grip Pulley:
15*30 kg
15*30 kg
15*30 kg
15*30 kg

UH Pulldown:
10*55 kg
10*55 kg
10*55 kg
10*55 kg

Db Row:
10*38 kg
10*46 kg
10*28 kg
10*28 kg
10*28 kg

Rear Delt:
15*5 kg
10*7,5 kg
7*7,5 kg

Dødløft:
10*90 kg
10*130 kg
4*170 kg
10*90 kg
10*90 kg

Hypers:
3 sæt

Db Curl:
15*12 kg
15*12 kg
15*12 kg

Reverse Grip Cable Curl:
12*15 kg
12*15 kg
10*20 kg
8*25 kg
6*30 kg

5/5 billeder

10/5 Ben og skuldre

Laterals:
12*8 kg
12*12 kg
12*12 kg
12*8 kg
12*8 kg

Cable Rear delt:
12*3,75 kg
12*3,75 kg
12*3,75 kg

Facepull:
10*15 kg
10*15 kg
10*15 kg
10*15 kg

Upright Row:
10*25 kg
10*30 kg
10*30 kg

Db press:
10*22 kg
7*32 kg

Pullapart

Seated Leg Curl:
10*55 kg
10*65 kg
10*75 kg
6*75 kg -> 6*55 kg -> 6*35 kg

Huh RDL:
10*14 kg
10*16 kg
10*16 kg

Squat:
10*50 kg
8*90 kg
8*90 kg
8*90 kg

13/5 Bryst og Triceps:

Cardio: Crosstrainer 30 min

Flat Db Press:
10*20 kg
10*28 kg
10*32 kg
8*38 kg
3*44 kg
10*30 kg

Pin Press:
10*30 kg
10*50 kg
10*50 kg
6*60 kg

Dips:
10
10
10

Incline Db Fly:
10*14 kg
10*14 kg
10*14 kg -> 10*6 kg

CG Bench Press:
10*50 kg
6*65 kg
6*60 kg
10*50 kg
15*30 kg

Overhead Db Extension:
12*24 kg
12*24 kg
12*24 kg
10*24 kg

14/5 Ryg og Biceps

Pull ups:
10
7
4*10 kg
4*10 kg
5
4
3
2
2
2
1

Pulldown Partials:
10*50 kg
10*50 kg
10*50 kg
10*50 kg

Barbell Row:
10*50 kg
10*60 kg
10*60 kg
10*60 kg

Suitcase Row:
10*10 kg
10*20 kg
10*20 kg
10*20 kg

Dødløft:
10*70 kg
10*90 kg
10*110 kg
10*130 kg
6*160 kg
3*90 kg
3*90 kg

Hammer Curl:
10*25 kg
10*30 kg
10*35 kg
8*35 kg

Db Hammer Concentration Curl:
10*10 kg
10*10 kg
6*10 kg -> 6*8 kg -> 6*6 kg

Wrist Curl:
3 sæt

15/5 Skuldre og Ben

Cardio: 30 minutter

One Legged Calf Raise:
12
12
12
12

Calves Press: Strech Focus
15*100 kg
15*120 kg
15*120 kg
15*140 kg

Laterals:
10*10 kg
10*14 kg
10*14 kg
Failure*16 kg -> failure*12 kg -> failure*4 kg

LeanAway Laterals:
10*8 kg
10*10 kg
8*10 kg

Smith Seated Press:
10*30 kg
10*40 kg
10*50 kg
10*60 kg
10*70 kg
4*80 kg

God omgang.

Bent Over Laterals:
10*10 kg
10*10 kg
10*10 kg
10*12 kg

Huh RDL:
10*16 kg
10*18 kg
10*18 kg
10*18 kg

Squat:
10*50 kg
10*70 kg
3*90 kg
3*110 kg
2*130 kg
10*50 kg

Leg Curl:
12*55 kg
12*55 kg
12*55 kg
21*35 kg

Decline Sit-ups:
3 sæt

Ab Roll up:
3 sæt

16/5 Bryst og Triceps

Flat Db Press:
10*24 kg
10*30 kg
10*36 kg
5*40 kg
4*40 kg
8*34 kg
8*28 kg

Incline Db Fly:
10*14 kg
10*14 kg
10*14 kg
10*14 kg
10*8 kg

Pin Press:
10*40 kg
10*60 kg
10*60 kg
10*60 kg

Dips:
12
10
10
10

Overhead Rope Extension:
12*15 kg
12*15 kg
12*17,5 kg
12*15 kg

Lying Db Extension:
12*10 kg
12*10 kg
12*10 kg
Negative*8 kg
12*8 kg
12*8 kg

17/5 Ryg og Biceps

Pull-ups:
10
8
6
6

CG Pulldown:
10*70 kg
5*80 kg
5*80 kg
5*80 kg
5*80 kg
5*80 kg

Barbell Row:
10*80 kg
8*90 kg
10*60 kg
10*60 kg

Dødløft:
5*100 kg
5*140 kg
4*170 kg
Dropsæt:
5*140 kg -> 5*100 kg -> 5*60 kg

Hypers:
4 sæt

Shrug:
12*28 kg
12*28 kg
10*28 kg

Hammer Curl:
10*30 kg
10*40 kg
8*40 kg
7*40 kg

Concentration Curl:
10*10 kg
10*10 kg
10*10 kg
10*10 kg

Lying Leg Raise:
3 sæt

Cable Crunch:
5 sæt

18/5 Delts

Cable Laterals:
15*3,75 kg
15*3,75 kg
10*5 kg
10*5 kg
10*5 kg

Laterals:
15*6 kg
15*8 kg
12*10 kg
15*8 kg
15*8 kg
15*8 kg -> 15*4 kg -> 15*2 kg

Seated Db Press:
12*20 kg
10*26 kg
8*30 kg
10*20 kg
10*20 kg
10*20 kg

Seated Bent Over Laterals:
12*6 kg
12*6 kg
10*6 kg -> Failure x 2
10*6 kg -> Failure x 2
10*6 kg -> Failure x 2

High Cable Row:
12*10 kg
12*12 kg
12*12 kg
12*12 kg

21/5 Bryst og Triceps

Flat Db Press:
15*24 kg
15*24 kg
15*24 kg
15*24 kg

Incline Barbell Press:
10*50 kg
10*50 kg
10*50 kg
10*50 kg

Cable Crossover:
12*10 kg
12*10 kg
12*10 kg
8*10 kg -> 8*6,25 kg -> 8*3,75 kg

Dips:
12
10
10

Pin Press:
1*50 kg
1*60 kg
1*70 kg
1*80 kg
1*90 kg

CG Board Press:
10*50 kg
10*60 kg
8*70 kg
3*80 kg
10*60 kg

Overhead Db Extension:
10*10 kg
10*12 kg
10*14 kg
9*16 kg -> 14*8 kg

Sit-ups:
3 sæt

Ab Roll
3 sæt

Side Bent:
3 sæt

Standby

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