Side 2 af 34

Re: Classic Bodybuilding 2018

Indlæg: 23. aug 2016, 11:15
af Chayen
Mandag d. 22 august

Ryg og biceps

Barbell Deadlift
5x180kg
5x180kg
5x180kg
5x180kg
5x180kg

Chin-up
10
10
10

Dumbbell Bent-over Row
10x25kg
8x35kg
8x35kg
8x35kg
8x35kg

Dumbbell Curl
8x17.5kg
6x22kg
6x22kg
6x22kg
5x22kg

Cable Overhead Curl
10x35lbs
8x45lbs
8x45lbs
8x45lbs

Dumbbell Concentration Curl
8x12.5kg
7x12.5kg
7x12.5kg

Tid: 90 minutter, eksl. opvarmning.

Re: Classic Bodybuilding 2018

Indlæg: 23. aug 2016, 21:50
af Chayen
Tirsdag d. 23 august

Bryst

Barbell Bench Press
5x125kg
5x125kg
5x125kg
5x125kg

Machine Chest Dip
10x60kg
10x120kg
7x180kg
7x180kg
7x180kg
7x180kg

Tid: 30 minutter, eksl. opvarmning

Re: Classic Bodybuilding 2018

Indlæg: 26. aug 2016, 16:41
af Chayen
Torsdag d. 25 august

Ben, skulder og nakke

Barbell Squat
4x160kg
4x160kg
4x160kg
4x160kg

Machine Leg Extension
12x60kg
12x90kg
12x90kg
12x90kg
10x100kg
9x100kg

Glute-Ham Raise
10
10
7

Dumbbell Shoulder Press
8x28kg
8x28kg
8x32kg
8x32kg
3x36kg

Cable One Arm Rear Lateral Raise
8x10kg
7x10kg

Dumbbell Shrug
12x36kg
12x42kg
12x42kg
10x42kg

Machine 45° Calf Press
23x80kg
20x80kg
19x80kg
18x80kg

Tid: 90 minutter, eksl. opvarmning og læg.

Re: Classic Bodybuilding 2018

Indlæg: 26. aug 2016, 23:23
af Chayen
Fredag d. 26 august

Ryg og biceps

Barbell Bent-over Row
4x130kg
4x130kg
4x130kg
4x130kg

Weighted Parallel Close Grip Pull-up
5x20kg
5x20kg
5x20kg
5x25kg

Cable Seated Row
14x90kg
10x110kg
9x110kg
8x110kg
8x110kg

Dumbbell Seated Curl
8x16kg
8x16kg
8x16kg
7x16kg

Barbell Prone Incline Curl
9x20kg+EZ-stang
8x20kg+EZ-stang
8x20kg+EZ-stang
6x20kg+EZ-stang

Cable Curl
9x32.5kg
6x45kg
4x50kg

Machine Seated Calf Press
20x120kg
15x120kg
15x120kg
15x120kg

Tid: 90 minutter, eksl. opvarmning og læg.

Re: Classic Bodybuilding 2018

Indlæg: 27. aug 2016, 22:50
af Chayen
Lørdag d. 27 august

Bryst, skulder og triceps

Barbell Bench Press
4x130kg
4x130kg
4x130kg
4x130kg

Weighted Dip
12x20kg
8x40kg
3x60kg

Cable Standing Incline Fly
10x15kg
10x15kg
9x15kg

Dumbbell Incline Fly
8x22kg
8x22kg
8x22kg

Barbell Military Press
10x20kg
8x40kg
5x60kg
4x65kg
3x70kg
3x70kg

Dumbbell Lying Triceps Extension
12x14kg
10x14kg
7x16kg
8x16kg

Cable Decline Triceps Extension
8x30kg

Cable Triceps Extension
12x30kg
6x32.5kg

Cable Rope Pushdown
12x17.5kg
8x17.5kg
8x17.5kg
8x17.5kg
8x17.5kg

Machine Seated Calf Press
20x120kg
15x120kg
15x120kg
15x120kg

Tid: 110 minutter, eksl. opvarmning og læg.

Re: Classic Bodybuilding 2018

Indlæg: 28. aug 2016, 19:46
af Chayen
Søndag d. 28 august

Ben

Barbell Squat
6x155kg
6x155kg
5x155kg
6x155kg

Barbell Lunge
8x60kg
8x80kg
6x100kg
4x110kg

Dumbbell Step-up
3x24kg
8x10kg
6x16kg
2x20kg

Machine Leg Extension
12x95kg
9x95kg

Machine Seated Calf Press
20x120kg
17x120kg
15x120kg
16x120kg

Tid: 90 minutter, eksl. opvarmning og læg.

Re: Classic Bodybuilding 2018

Indlæg: 30. aug 2016, 21:06
af Chayen
Tirsdag d. 30 august

Ryg og biceps

Barbell Deadlift
5x180kg
5x180kg
5x180kg
5x180kg
5x180kg

Weighted Chin-up
7x20kg
6x20kg
6x20kg

Cable Rear Pulldown
10x50kg
10x60kg
10x60kg

Cable Wide Grip Straight Back Seated Row
9x60kg
9x60kg
9x65kg

Dumbbell Curl
8x18kg
6x22kg
6x22kg
5x24kg
4x26kg
3x28kg

Cable Curl
15x22.5kg
9x30kg
9x30kg
5x42.5kg

Machine 45° Calf Press
22x80kg
18x80kg
17x80kg
18x80kg

Tid: 90 minutter, eksl. opvarmning.

Re: Classic Bodybuilding 2018

Indlæg: 31. aug 2016, 17:04
af Chayen
Onsdag d. 31 august

Bryst og triceps

Barbell Bench Press
6x125kg
6x125kg
6x125kg
6x125kg

Machine Wide Grip Chest Press
12x80kg
10x120kg
5x160kg
5x160kg
6x160kg

Weighted Chest Dip
10x20kg
8x20kg
4x40kg
5x40kg

Cable Fly
12x15kg
12x15kg
6x22.5kg
6x22.5kg
5x22.5kg

Barbell JM Press
10x20kg
10x40kg
8x40kg
6x40kg

Barbell Close Grip Bench Press
10x40kg
9x60kg
6x80kg
4x90kg
5x90kg

Cable Pushdown
7x32.5kg
6x32.5kg
6x32.5kg

Dumbbell Lying Triceps Extension
6x14kg
6x14kg
5x14kg
5x14kg

Machine 45° Calf Press
23x80kg
20x80kg
19x80kg
18x80kg

Tid: 110 minutter, eksl. opvarmning og læg.

Re: Classic Bodybuilding 2018

Indlæg: 1. sep 2016, 20:04
af Chayen
Torsdag d. 1 september

Ben, skulder og nakke

Barbell Squat
6x155kg
4x155kg
3x155kg
10x120kg
10x120kg

Machine Lying Leg Curl
15x90lbs
12x90lbs
11x90lbs

Machine Leg Extension
12x85kg
12x85kg

Barbell Military Press
8x20kg
8x40kg
6x60kg
4x65kg
4x65kg
4x70kg
4x70kg

Dumbbell Shrug
12x36kg
12x42kg
12x42kg
10x42kg

Machine 45° Calf Press
23x80kg
20x80kg
19x80kg
17x80kg

Re: Classic Bodybuilding 2018

Indlæg: 2. sep 2016, 17:44
af Chayen
Fredag d. 2 september
Morgenvægt: 84.1kg

Ryg og biceps

Barbell Bent-over Row
6x125kg
6x125kg
6x125kg
6x125kg

Weighted Pull-up
6x20kg
6x20kg
6x20kg
6x20kg

Cable Seated High Row
15x72kg
10x90kg
10x90kg
7x112kg
7x112kg

Cable Pulldown
5x90kg
5x100kg

Dumbbell Curl
6x22kg
6x22kg
5x24kg

Barbell Prone Incline Curl
8x20kg+EZ-stang
8x20kg+EZ-stang
8x20kg+EZ-stang
8x20kg+EZ-stang

Cable Overhead Curl
7x15kg
7x12.5kg
8x10kg
8x10kg

Tid: 90 minutter, eksl. opvarmning.

Re: Classic Bodybuilding 2018

Indlæg: 3. sep 2016, 19:20
af Chayen
Lørdag d. 3 september
Morgenvægt: 84.4kg

Bryst, skulder og triceps

Barbell Bench Press
4x130kg
3x130kg
3x130kg
4x130kg
12x100kg

Decline Dumbbell Bench Press
10x34kg
9x42kg
7x42kg
7x42kg
7x42kg
8x42kg

Dumbbell Pullover
10x24kg
10x28kg
7x34kg

Barbell Military Press
8x40kg
6x60kg
6x60kg
5x65kg
5x65kg

Barbell Close Grip Bench Press
8x60kg
6x80kg
5x100kg
5x100kg
5x100kg
5x100kg
5x100kg

Machine 45° Calf Press
23x80kg
20x80kg
19x80kg
19x80kg

Tid: 110 minutter, eksl. opvarmning og læg.

Re: Classic Bodybuilding 2018

Indlæg: 4. sep 2016, 19:35
af Chayen
Søndag d. 4 september
Morgenvægt: 85.0kg

Ben

Barbell Squat
6x155kg
6x155kg
6x155kg
6x155kg

Barbell Split Squat
12x60kg
12x60kg
12x60kg

Machine 45° Leg Press
12x120kg
12x160kg
12x160kg
12x200kg
8x280kg

Machine Lying Leg Curl
15x90lbs
12x90lbs
12x90lbs

Smith Standing Leg Calf Raise
23x60kg
20x60kg
18x60kg
18x60kg

Tid: 90 minutter, eksl. opvarmning og læg.

Re: Classic Bodybuilding 2018

Indlæg: 5. sep 2016, 15:58
af Chayen
Mandag d. 5 september

Ryg og biceps

Barbell Deadlift
4x190kg
4x190kg
4x190kg
4x190kg

Weighted Chin-up
6x20kg
4x30kg
4x30kg
4x30kg

Cable Wide Grip Straight Back Seated Row
15x50kg
15x90kg
10x112kg
9x112kg
9x112kg

Dumbbell Curl
8x20kg
6x24kg
6x24kg
4x26kg

Cable Prone Incline Curl
7x25kg
7x25kg
7x25kg
7x25kg

Machine Seated Calf Press
20x120kg
18x120kg
15x120kg
15x120kg

Tid: 90 minutter, eksl. opvarmning og læg.

Re: Classic Bodybuilding 2018

Indlæg: 6. sep 2016, 15:01
af Chayen
Tirsdag d. 6 september
Morgenvægt: 85.4kg

Bryst og triceps

Barbell Bench Press
3x130kg
3x130kg
3x130kg
13x100kg

Barbell Incline Bench Press
6x20kg
10x60kg
8x80kg
8x80kg
6x90kg
3x100kg

Machine Chest Press
10x80kg
6x120kg
7x120kg
6x120kg

Dumbbell Incline Fly
8x22kg
8x22kg

Barbell Incline Triceps Extension
10x20kg+EZ-stang
10x30kg+EZ-stang
6x40kg+EZ-stang
6x40kg+EZ-stang
6x40kg+EZ-stang
6x40kg+EZ-stang

Cable Pushdown
10x30kg
10x30kg
10x30kg
6x37.5kg
7x37.5kg

Machine Seated Calf Press
20x120kg
18x120kg
16x120kg
15x120kg

Tid: 90 minutter, eksl. opvarmning og læg.

Re: Classic Bodybuilding 2018

Indlæg: 7. sep 2016, 07:27
af Chayen
Morgenvægt: 85.3kg
Morgenmål, flexed
  • Overarm: 42 cm
    Lår: 67 cm
    Læg: 39.5 cm
    Mave: 84 cm

Re: Classic Bodybuilding 2018

Indlæg: 8. sep 2016, 20:44
af Chayen
Torsdag d. 8 september

Ben, skulder og nakke

Barbell Squat
5x160kg
5x160kg
5x160kg
5x160kg

Machine Leg Extension
12x80kg
12x80kg
10x100kg
8x100kg
9x100kg

Machine Seated Leg Curl
12x62.5kg
10x72.5kg
8x72.5kg
7x72.5kg

Barbell Military Press
6x40kg
6x60kg
4x70kg
4x70kg
3x75kg
4x75kg
1x80kg

Dumbbell Shrug
12x36kg
12x42kg
12x42kg
10x42kg

Machine Seated Calf Press
20x120kg
18x120kg
17x120kg
15x120kg

Tid: 90 minutter, eksl. opvarmning og læg.

Re: Classic Bodybuilding 2018

Indlæg: 9. sep 2016, 21:28
af Chayen
Fredag d. 9 september
Morgenvægt: 84.7kg

Ryg og biceps

Barbell Bent-over Row
5x130kg
5x130kg
5x130kg
5x130kg

Weighted Pull-up
6x20kg
6x20kg
6x20kg
6x20kg

Cable Underhand Pulldown
10x60kg
8x90kg
8x90kg
4x105kg

Cable Standing Low Row
10x27.5kg
10x32.5kg
8x37.5kg

Barbell Curl
8x37.5kg
6x50kg
6x50kg
6x50kg
5x50kg

Cable Prone Incline Curl
6x25kg
7x25kg
6x25kg
6x25kg

Machine Seated Calf Press
20x120kg
18x120kg
17x120kg
16x120kg

Tid: 90 minutter, eksl. opvarmning og læg.

Re: Classic Bodybuilding 2018

Indlæg: 10. sep 2016, 20:08
af Chayen
Lørdag d. 10 september
Morgenvægt: 84.8kg

Bryst, skulder og triceps

Barbell Bench Press
5x130kg
4x130kg
4x130kg
3x130kg

Incline Barbell Bench Press
10x60kg
8x80kg
7x90kg
4x100kg

Machine Chest Press
12x100kg
7x120kg
6x120kg

Barbell Military Press
6x40kg
5x60kg
6x60kg
5x60kg
6x60kg
6x60kg

Barbell Close Grip Bench Press
10x60kg
8x80kg
5x100kg
5x100kg
5x100kg

Machine Seated Calf Press
20x120kg
19x120kg
18x120kg
17x120kg

Tid: 90 minutter, eksl. opvarmning og læg.

Re: Classic Bodybuilding 2018

Indlæg: 11. sep 2016, 16:23
af Chayen
Søndag d. 11 september
Morgenvægt: 84.8kg

Ben

Barbell Squat
4x165kg
4x165kg
4x165kg
4x165kg

Barbell Box Squat
10x100kg
8x140kg
8x140kg
6x150kg
6x150kg
4x160kg

Machine Single Leg 45° Leg Press
10x100kg
8x140kg
4x180kg

Glute-Ham Raise
12
9
7

Machine Seated Calf Press
20x120kg
19x120kg
17x120kg
16x120kg

Tid: 90 minutter, eksl. opvarmning og læg.

Re: Classic Bodybuilding 2018

Indlæg: 12. sep 2016, 19:37
af Chayen
Mandag d. 12 september
Morgenvægt: 84.3kg

Ryg og biceps

Barbell Deadlift
4x190kg
4x190kg
4x190kg
4x190kg

Weighted Parallel Close Grip Pull-up
6x20kg
6x20kg
6x20kg
5x20kg
5x20kg
5x20kg
5x20kg

Cable Seated Row
12x45kg
12x60kg
10x60kg
6x75kg
7x75kg

Cable Drag Curl
12x15kg
10x25kg
10x25kg
8x25kg
6x27.5kg

Cable One Arm Curl
10x12.5kg
10x12.5kg
8x15kg
8x15kg

Dumbbell Curl
6x16kg
6x16kg
6x18kg

Tid: 90 minutter, eksl. opvarmning og læg.

Re: Classic Bodybuilding 2018

Indlæg: 13. sep 2016, 19:06
af Chayen
Tirsdag d. 13 september
Morgenvægt: 84.4kg

Bryst og triceps

Barbell Bench Press
3x130kg
4x130kg
4x130kg
3x130kg

Barbell Bench Press m. 2 sekunders pause på bryst
6x100kg
5x105kg
5x110kg
5x110kg
5x110kg

Barbell Incline Bench Press
8x80kg
3x100kg
3x100kg
3x100kg

Weighted Dip
10x20kg
8x30kg
7x30kg
6x30kg
6x30kg

Barbell JM Press SS Diamond Push-up
10x40kg + 4

Barbell JM Press SS Close Grip Push-up
8x40kg + 6
7x40kg + 7
7x40kg + 6
8x40kg + 6

Tid: 90 minutter, eksl. opvarmning.

Re: Classic Bodybuilding 2018

Indlæg: 15. sep 2016, 19:42
af Chayen
Torsdag d. 15 september
Morgenvægt: 85.4kg

Ben, skulder og nakke

Barbell Squat
10x20kg
8x40kg
6x60kg
4x80kg
3x100kg
1x120kg
1x140kg
1x160kg
1x180kg PR
8x140kg
8x140kg
8x140kg

Barbell Front Squat
6x80kg
6x100kg
5x110kg
3x120kg

Barbell Military Press
8x20kg
6x40kg
6x60kg
6x60kg
4x70kg
4x70kg
5x70kg

Dumbbell Shrug
12x36kg
12x42kg
10x42kg

Tid: 90 minutter, eksl. squat opvarmning.

Re: Classic Bodybuilding 2018

Indlæg: 16. sep 2016, 20:27
af Chayen
Fredag d. 16 september
Morgenvægt: 85.4kg

Ryg og biceps

Barbell Bent-over Row
4x135kg
4x135kg
4x135kg
4x135kg

Weighted Pull-up
5x20kg
5x20kg
5x20kg
3x20kg

Cable Seated Row
12x60kg
12x60kg
12x60kg
6x80kg
7x80kg
7x80kg
7x80kg

Cable Drag Curl
14x22.5kg
12x25kg
10x27.5kg
8x30kg
7x30kg
7x30kg
6x30kg

Dumbbell Curl
8x16kg
7x18kg
6x22kg
4x24kg

Tid: 90 minutter, eksl. opvarmning.

Re: Classic Bodybuilding 2018

Indlæg: 16. sep 2016, 21:09
af Chayen
Program

Mandag
  • Barbell Deadlift - blokperiodisering
  • Weighted Parallel Grip Pull-up
  • Machine Wide Grip Seated Row

Tirsdag
  • Barbell Bench Press - 8/7/6 wave-progression
  • Barbell Bench Press m. pause på bryst
  • Barbell Incline Bench Press
  • Weighted Dip

Torsdag
  • Barbell Squat - 8/7/6 wave-progression
  • Barbell Front Squat
  • Machine Lying Leg Curl
  • Barbell Military Press - 8/7/6 wave-progression

Fredag
  • Barbell Pendlay Row - 6/5/4 wave-progression
  • Cable Pulldown
  • Cable Seated Row

Lørdag
  • Barbell Bench Press - 8/7/6 wave-progression
  • Barbell Reverse Grip Bench Press
  • Dumbbell Bench Press
  • Barbell Military Press - 8/7/6 wave-progression
  • Barbell Close Grip Bench Press

Søndag
  • Barbell Squat - 8/7/6 wave-progression
  • Barbell Box Squat
  • Machine Single Leg 45° Leg Press
  • Glute-Ham Raise

Re: Classic Bodybuilding 2018

Indlæg: 17. sep 2016, 16:40
af Chayen
Lørdag d. 17 september

Bryst, skulder og triceps

Barbell Bench Press
8x110kg
8x110kg
8x110kg
8x110kg

Barbell Reverse Grip Bench Press
12x60kg
8x80kg
6x90kg
6x100kg

Dumbbell Bench Press
10x36kg
10x36kg
8x40kg
8x40kg

Barbell Military Press
6x20kg
6x40kg
8x50kg
8x50kg
8x50kg
8x50kg

Barbell Close Grip Bench Press
8x20kg
8x60kg
6x80kg
5x100kg
6x100kg
5x100kg
5x100kg

Machine Seated Calf Press
20x120kg
20x120kg
19x120kg
17x120kg

Tid: 90 minutter, eksl. opvarmning og læg.

Re: Classic Bodybuilding 2018

Indlæg: 18. sep 2016, 17:44
af Chayen
Søndag d. 18 september

Ben

Barbell Squat
8x140kg
8x140kg
8x140kg
8x140kg

Barbell Box Squat
10x100kg
8x140kg
6x150kg
4x160kg
6x160kg

Machine Single Leg 45° Leg Press
10x100kg
8x140kg
5x180kg

Glute-Ham Raise
12
10
7

Machine Seated Calf Press
18x120kg
19x120kg
17x120kg
15x120kg

Tid: 90 minutter, eksl. opvarmning og læg.

Re: Classic Bodybuilding 2018

Indlæg: 19. sep 2016, 21:50
af Chayen
Mandag d. 19 september

Ryg og biceps

Barbell Deadlift
4x190kg
4x190kg
4x190kg
4x190kg

Weighted Parallel Grip Pull-up
8x20kg
8x20kg
7x20kg
6x20kg

Machine Wide Grip Seated Row
12x40kg
8x80kg
8x80kg
8x80kg
8x80kg
8x80kg

Cable Drag Curl
12x25kg
10x27.5kg
8x27.5kg
7x30kg
7x30kg
7x30kg
7x30kg
7x32.5kg

Dumbbell Curl
6x18kg
5x22kg
4x24kg

Tid: 90 minutter, eksl. opvarmning.

Re: Classic Bodybuilding 2018

Indlæg: 20. sep 2016, 20:30
af Chayen
Tirsdag d. 20 september

Bryst og triceps

Barbell Bench Press
7x115kg
7x115kg
7x115kg
7x115kg

Barbell Bench Press m. 2 sekunders pause på bryst
5x110kg
5x110kg
5x110kg
5x110kg
5x110kg

Barbell Incline Bench Press
6x80kg
4x100kg
4x100kg
3x100kg

Weighted Dip
8x20kg
6x30kg
6x30kg
6x30kg
6x30kg

Dumbbell Lying Triceps Extension
8x12kg
7x14kg
6x16kg
4x20kg

Machine Seated Calf Press
20x120kg
19x120kg
18x120kg
16x120kg

Tid: 90 minutter, eksl. opvarmning og læg.

Re: Classic Bodybuilding 2018

Indlæg: 27. sep 2016, 21:08
af Chayen
Mandag d. 27 september

Ryg og biceps

Barbell Deadlift
4x190kg
4x190kg
4x190kg
4x190kg

Weighted Parallel Grip Pull-up
7x20kg
7x20kg
6x20kg
6x20kg
5x20kg

Machine Wide Grip Seated Row
12x40kg
10x80kg
10x80kg
10x100kg
8x120kg

Cable Drag Curl
12x22.5kg
12x22.5kg
10x25kg
10x25kg
8x25kg
7x27.5kg

Dumbbell Curl
6x16kg
6x20kg
6x20kg
5x22kg

Tid: 90 minutter, eksl. opvarmning.

Re: Classic Bodybuilding 2018

Indlæg: 28. sep 2016, 22:04
af Chayen
Tirsdag d. 28 september

Bryst og triceps

Barbell Bench Press
7x115kg
7x115kg
7x115kg
7x115kg

Barbell Bench Press m. 2 sekunders pause på bryst
5x110kg
5x110kg
5x110kg
5x110kg
4x110kg

Barbell Incline Bench Press
8x80kg
7x90kg
6x90kg

Weighted Dip
10x20kg
7x30kg
6x30kg
8x30kg
7x30kg
6x30kg
7x30kg

Tid: 90 minutter, eksl. opvarmning.