Side 11 af 34
Re: Classic Bodybuilding 2018
:
5. sep 2017, 11:17
af Chayen
Tirsdag d. 5 september
Morgenvægt: 83.0kg
Ryg og biceps
Barbell Bent-over Row
4x110kg
4x110kg
4x110kg
4x110kg
Weighted Pull-up
6x20kg
6x20kg
6x20kg
5x25kg
4x25kg
Cable Seated Row
12x70kg
10x80kg
10x80kg
8x85kg
7x90kg
6x95kg
5x100kg
Machine Underhand Pulldown
12x30kg
10x50kg
Cable Curl
12x40kg
10x60kg
8x77.5kg
8x77.5kg
7x82.5kg
Barbell Prone Incline Curl
12x20kg
12x20kg
11x20kg
10x25kg
8x30kg
Machine Standing Calf Raise
21x120kg
18x120kg
17x120kg
16x120kg
Tid: 90 minutter, eksl. opvarmning og læg.
Re: Classic Bodybuilding 2018
:
8. sep 2017, 20:08
af Chayen
Fredag d. 8 september
Bryst, skulder og triceps
Barbell Bench Press
5x125kg
5x125kg
5x125kg
4x125kg
Dumbbell Incline Bench Press
8x35kg
5x42.5kg
5x42.5kg
5x42.5kg
5x42.5kg
Cable Fly
12x16.25kg
12x16.25kg
8x21.25kg
6x21.25kg
Dumbbell Standing Shoulder Press
8x15kg
8x20kg
8x20kg
6x25kg
6x25kg
Dumbell Seated Lateral Raise
12x10kg
12x10kg
10x10kg
Skull Crusher
8x40kg
7x40kg
6x40kg
6x40kg
Cable Pushdown
12x30kg
12x60kg
8x80kg
Machine Triceps Dip
10x70kg
8x90kg
8x90kg
Machine Standing Calf Raise
22x120kg
19x120kg
18x120kg
17x120kg
Tid: 90 minutter, eksl. opvarmning og læg.
Re: Classic Bodybuilding 2018
:
10. sep 2017, 12:14
af Chayen
Søndag d. 10 september
Ben
Barbell Squat
5x155kg
5x155kg
5x155kg
5x155kg
Barbell Lunge
9x40kg
9x40kg
9x65kg
9x65kg
6x85kg
6x85kg
Barbell Squat m. pause
8x100kg
6x100kg
Pistol Squat
5
5
5
Machine Kneeling Leg Curl
12x20kg
10x25kg
Tid: 90 minutter, eksl. opvarmning.
Re: Classic Bodybuilding 2018
:
12. sep 2017, 12:38
af Chayen
Tirsdag d. 12 september
Ryg og biceps
Barbell Deadlift
5x180kg
5x180kg
5x180kg
5x185kg
5x185kg
Weighted Chin-up
7x20kg
6x20kg
6x20kg
Cable Rear Pulldown
10x50kg
8x60kg
8x60kg
Cable Wide Grip Straight Back Seated Row
10x60kg
10x72.5kg
9x85kg
Dumbbell Curl
8x17.5kg
6x20kg
6x22.5kg
5x25kg
4x25kg
3x27.5kg
Cable Curl
15x45kg
9x60kg
9x60kg
5x85kg
Machine Standing Calf Raise
22x120kg
18x120kg
17x120kg
18x120kg
Tid: 90 minutter, eksl. opvarmning.
Re: Classic Bodybuilding 2018
:
13. sep 2017, 18:44
af Chayen
Onsdag d. 13 september
Bryst og triceps
Barbell Bench Press
5x125kg
5x125kg
5x125kg
5x125kg
Weighted Dip
10x10kg
10x20kg
5x30kg
5x30kg
5x30kg
5x30kg
Dumbbell Low Incline Neutral Grip Bench Press
10x22.5kg
8x32.5kg
8x32.5kg
6x37.5kg
6x37.5kg
Dumbbell Lying Triceps Extension
10x12.5kg
8x12.5kg
8x12.5kg
7x12.5kg
7x12.5kg
Cable Pushdown
12x50kg
12x50kg
8x60kg
8x60kg
8x60kg
Cable Rope Pushdown
10x27.5kg
Cable Bent-over Triceps Extension Langsom excentrisk fase
8x32.5kg
8x32.5kg
7x32.5kg
7x32.5kg
Tid: 90 minutter, eksl. opvarmning
Re: Classic Bodybuilding 2018
:
14. sep 2017, 17:46
af Chayen
Torsdag d. 14 september
Morgenvægt: 84.4kg
Ben, skulder og nakke
Barbell Squat
4x160kg
4x160kg
4x160kg
4x160kg
Machine One Leg Leg Extension
12x20kg
12x30kg
10x30kg
9x30kg
8x30kg
8x30kg
Glute-Ham Raise
12
10
6
Barbell Military Press
8x20kg
6x30kg
4x40kg
8x50kg
8x50kg
8x50kg
8x50kg
Cable One Arm Rear Lateral Raise
8x9kg
7x9kg
Dumbbell Shrug
12x25kg
13x42.5kg
13x42.5kg
12x42.5kg
10x42.5kg
Machine Standing Calf Raise
23x120kg
20x120kg
19x120kg
18x120kg
Tid: 90 minutter, eksl. opvarmning og læg.
Re: Classic Bodybuilding 2018
:
15. sep 2017, 13:34
af Chayen
Fredag d. 15 september
Ryg og biceps
Barbell Bent-over Row
6x105kg
6x105kg
6x105kg
6x105kg
Weighted Parallel Close Grip Pull-up
6x20kg
5x20kg
5x20kg
5x25kg
Weighted Ring Pull-up
5x10kg
5x10kg
Cable Seated Row
8x50kg
9x90kg
9x90kg
9x90kg
9x90kg
6x100k
Cable Standing Bent-over Underhand Pulldown
12x60kg
12x80kg
Dumbbell Seated Curl
8x15kg
8x15kg
7x15kg
7x15kg
Barbell Prone Incline Curl
10x30kg
8x30kg
8x30kg
6x30kg
Cable Curl
9x70kg
4x95kg
4x95kg
Machine Standing Calf Raise
20x120kg
15x120kg
15x120kg
15x120kg
Tid: 90 minutter, eksl. opvarmning og læg.
Re: Classic Bodybuilding 2018
:
17. sep 2017, 18:04
af Chayen
Lørdag d. 16 september
Bryst, skulder og triceps
Barbell Bench Press
4x130kg
3x130kg
3x130kg
3x130kg
Weighted Dip
10x20kg
9x20kg
8x20kg
8x20kg
Cable Standing Incline Fly
12x15kg
12x15kg
10x15kg
Dumbbell Shoulder Press
10x20kg
10x20kg
8x25kg
8x25kg
5x30kg
5x30kg
Dumbbell Seated Lateral Raise
10x12.5kg
10x12.5kg
8x12.5kg
Dumbbell Lying Triceps Extension
12x12.5kg
10x12.5kg
8x15kg
8x15kg
Cable Pushdown
12x60kg
10x60kg
8x65kg
Cable Bent-over Triceps Rope Extension Langsom excentrisk fase
7x35kg
7x35kg
6x35kg
6x35kg
6x35kg
Machine Standing Calf Raise
20x120kg
15x120kg
15x120kg
15x120kg
Tid: 90 minutter, eksl. opvarmning og læg.
Re: Classic Bodybuilding 2018
:
17. sep 2017, 18:14
af Chayen
Søndag d. 17 september
Ben
Barbell Squat
6x155kg
6x155kg
6x155kg
6x155kg
Barbell Lunge
8x60kg
6x80kg
4x100kg
4x100kg
Weighted Step-up 20 inches
10xBulgarian Bag
10x24kg
10x16kg+Elastik
Weighted Step-up 24 inches
10x16kg
Step-up 30 inches
10
Machine Leg Extension
10x30kg
9x30kg
8x30kg
Machine Standing Calf Raise
20x120kg
17x120kg
16x120kg
15x120kg
Tid: 95 minutter, eksl. opvarmning.
Re: Classic Bodybuilding 2018
:
18. sep 2017, 19:48
af Chayen
Mandag d. 18 september
Ryg og biceps
Barbell Deadlift
4x190kg
4x190kg
4x190kg
4x190kg
Weighted Chin-up
6x20kg
4x30kg
4x30kg
3x30kg
Cable Wide Grip Straight Back Seated Row
15x50kg
10x90kg
10x90kg
10x90kg
10x90kg
Dumbbell Curl
8x20kg
6x25kg
6x25kg
6x25kg
4x27.5kg
Cable Prone Incline Curl
8x40kg
7x40kg
6x50kg
6x50kg
Machine Standing Calf Raise
20x120kg
18x120kg
15x120kg
15x120kg
Tid: 90 minutter, eksl. opvarmning og læg.
Re: Classic Bodybuilding 2018
:
19. sep 2017, 20:24
af Chayen
Tirsdag d. 19 september
Morgenvægt: 84.0kg
Bryst og triceps
Barbell Bench Press
4x130kg
4x130kg
4x130kg
4x130kg
Machine Wide Grip Chest Press
12x60kg
10x120kg
7x160kg
7x160kg
6x160kg
5x160kg
Weighted Chest Dip
8x20kg
7x20kg
6x20kg
6x20kg
Cable Fly
12x27kg
12x27kg
12x27kg
8x32kg
8x32kg
Barbell Close Grip Bench Press
10x40kg
9x60kg
6x80kg
5x90kg
5x90kg
Barbell JM Press
10x40kg
10x40kg
10x40kg
Cable Pushdown
10x65kg
9x65kg
9x65kg
8x65kg
Machine Standing Calf Raise
23x120kg
20x120kg
19x120kg
18x120kg
Tid: 100 minutter, eksl. opvarmning.
Re: Classic Bodybuilding 2018
:
20. sep 2017, 20:03
af Chayen
Onsdag d. 20 september
Morgenvægt: 84.6kg
Ben, skulder og nakke
Barbell Squat
5x160kg
5x160kg
5x160kg
5x160kg
Machine Kneeling Leg Curl
12x25kg
8x30kg
6x30kg
Machine One Leg Leg Extension
10x30kg
9x30kg
8x30kg
Machine Seated Leg Curl
6x50kg
6x50kg
Barbell Military Press
8x20kg
6x30kg
4x40kg
7x55kg
7x55kg
7x55kg
7x55kg
Dumbbell Lateral Raise
10x15kg
10x15kg
10x15kg
Dumbbell Shrug
12x35kg
12x42.5kg
12x42.5kg
12x42.5kg
Machine Standing Calf Raise
23x120kg
20x120kg
19x120kg
17x120kg
Tid: 100 minutter, eksl. opvarmning.
Re: Classic Bodybuilding 2018
:
22. sep 2017, 05:10
af Chayen
Torsdag d. 22 september
Morgenvægt: 84.4kg
Ryg og biceps
Barbell Bent-over Row
5x110kg
5x110kg
5x110kg
5x110kg
Weighted Pull-up
6x20kg
5x20kg
5x20kg
5x20kg
Cable Straight Back Seated Row
15x70kg
8x92.5kg
8x92.5kg
Cable One Arm Seated High Row
13x35kg
10x45kg
Cable Seated High Row
12x90kg
12x90kg
12x90kg
Cable Pulldown
8x60kg
5x90kg
5x90kg
4x100kg
Dumbbell Curl
6x22.5kg
6x22.5kg
4x25kg
Barbell Prone Incline Curl
8x30kg
8x30kg
8x30kg
8x30kg
Cable Overhead Curl
10x18kg
10x18kg
8x23kg
8x23kg
Tid: 90 minutter, eksl. opvarmning.
Re: Classic Bodybuilding 2018
:
22. sep 2017, 17:01
af Chayen
Fredag d. 22 september
Morgenvægt: 84.3kg
Bryst, skulder og triceps
Barbell Bench Press
5x125kg
5x125kg
5x125kg
5x125kg
Decline Dumbbell Bench Press
10x25kg
10x35kg
7x42.5kg
7x42.5kg
6x42.5kg
6x42.5kg
6x42.5kg
Dumbbell Shoulder Press
8x22.5kg
8x22.5kg
7x30kg
6x30kg
5x30kg
Dumbbell Seated Lateral Raise
13x10kg
10x10kg
Barbell Close Grip Bench Press
8x40kg
8x60kg
6x80kg
4x100kg
4x100kg
4x100kg
4x100kg
4x100kg
Machine Standing Calf Raise
23x120kg
20x120kg
19x120kg
19x120kg
Tid: 90 minutter, eksl. opvarmning og læg.
Re: Classic Bodybuilding 2018
:
24. sep 2017, 13:46
af Chayen
Søndag d. 24 september
Ben
Barbell Squat
4x165kg
4x165kg
4x165kg
4x165kg
Barbell Split Squat
12x60kg
12x60kg
12x60kg
Sled 45° Leg Press
12x80kg
12x120kg
12x120kg
12x140kg
8x200kg
6x240kg
Machine Kneeling Leg Curl
10x30kg
10x30kg
8x30kg
Machine Standing Calf Raise
23x90kg
20x90kg
18x90kg
18x90kg
Tid: 90 minutter, eksl. opvarmning.
Re: Classic Bodybuilding 2018
:
25. sep 2017, 11:58
af Chayen
Mandag d. 25 september
Ryg og biceps
Barbell Deadlift
4x190kg
4x190kg
4x190kg
4x195kg
Weighted Parallel Close Grip Pull-up
7x20kg
7x20kg
6x20kg
5x20kg
5x20kg
5x20kg
5x20kg
Cable Seated Row
12x75kg
12x75kg
7x100kg
7x100kg
Cable Drag Curl
12x30kg
10x50kg
10x50kg
8x50kg
7x55kg
Cable One Arm Curl
10x25kg
10x25kg
8x30kg
8x30kg
Dumbbell Curl
7x15kg
7x15kg
6x17.5kg
Tid: 90 minutter, eksl. opvarmning.
Re: Classic Bodybuilding 2018
:
27. sep 2017, 14:01
af Chayen
Tirsdag d. 26 september
Bryst og triceps
Barbell Bench Press
6x125kg
6x125kg
6x125kg
6x125kg
Barbell Incline Bench Press
10x60kg
8x80kg
8x80kg
6x90kg
3x100kg
Machine Chest Press
12x80kg
12x115kg
9x120kg
8x120kg
Dumbbell Incline Fly
6x22kg
6x22kg
Barbell Incline Triceps Extension
10x30kg
10x40kg
4x50kg
4x50kg
Cable Pushdown
10x60kg
10x60kg
10x60kg
10x60kg
6x75kg
6x75kg
Machine Standing Calf Raise
20x120kg
18x120kg
16x120kg
15x120kg
Tid: 90 minutter, eksl. opvarmning og læg.
Re: Classic Bodybuilding 2018
:
23. okt 2017, 17:44
af Chayen
Mandag d. 23 oktober
Ryg og biceps
Barbell Deadlift
4x190kg
4x190kg
4x190kg
4x200kg
Weighted Parallel Grip Pull-up
9x10kg
8x10kg
7x10kg
6x10kg
Machine Wide Grip Seated Row
12x40kg
10x60kg
9x60kg
8x60kg
8x60kg
8x60kg
Cable Drag Curl
12x37.5kg
10x40kg
8x40kg
7x45kg
7x45kg
7x45kg
7x45kg
7x50kg
Dumbbell Curl
10x12.5kg
6x17.5kg
5x20kg
Tid: 90 minutter, eksl. opvarmning.
Re: Classic Bodybuilding 2018
:
25. okt 2017, 18:56
af Chayen
Onsdag d. 25 oktober
Bryst og triceps
Barbell Bench Press
8x100kg
8x100kg
8x100kg
7x110kg
Barbell Bench Press m. 2 sekunders pause på bryst
5x100kg
5x100kg
5x100kg
4x100kg
4x100kg
Barbell Incline Bench Press
8x40kg
8x60kg
4x80kg
3x80kg
Weighted Dip
9
8
8
8
7
Dumbbell Lying Triceps Extension
6x12.5kg
6x12.5kg
6x12.5kg
6x12.5kg
Cable Pushdown
10x40kg
10x40kg
10x40kg
Machine Standing Calf Raise
20x120kg
19x120kg
18x120kg
16x120kg
Tid: 90 minutter, eksl. opvarmning og læg.
Re: Classic Bodybuilding 2018
:
27. okt 2017, 19:13
af Chayen
Fredag d. 27 oktober
Ben, skulder og nakke
Barbell Squat
8x130kg
7x130kg
6x130kg
5x130kg
Barbell Front Squat
8x60kg
8x60kg
6x80kg
6x80kg
Glute-Ham Raise
12
8
6
Barbell Military Press
8x20kg
5x35kg
6x50kg
6x50kg
6x50kg
6x50kg
Dumbbell Seated Lateral Raise
10x10kg
9x10kg
Barbell Shrug
15x60kg
12x80kg
12x80kg
10x100kg
Tid: 90 minutter, eksl. opvarmning.
Re: Classic Bodybuilding 2018
:
3. nov 2017, 19:36
af Chayen
Fredag d. 3 november
Ryg og biceps
Barbell Bent-over Row
8x100kg
8x100kg
8x100kg
7x100kg
Cable Pulldown
10x60kg
10x60kg
10x60kg
7x80kg
7x80kg
6x90kg
6x90kg
6x90kg
Cable Seated Row
10x50kg
10x65kg
10x65kg
8x80kg
7x85kg
5x95kg
Cable Drag Curl
12x40kg
10x40kg
10x40kg
8x40kg
8x45kg
7x45kg
Dumbbell Curl
6x17.5kg
6x17.5kg
4x22.5kg
4x22.5kg
Tid: 90 minutter, eksl. opvarmning.
Re: Classic Bodybuilding 2018
:
4. nov 2017, 13:21
af Chayen
Lørdag d. 4 november
Bryst, skulder og triceps
Barbell Bench Press
7x105kg
7x105kg
7x105kg
7x105kg
Barbell Reverse Grip Bench Press
10x60kg
8x80kg
6x90kg
5x100kg
4x100kg
Dumbbell Bench Press
9x32.5kg
7x32.5kg
6x35kg
6x35kg
Machine Reclined Shoulder Press
12x40lbs
10x80lbs
10x100lbs
10x140lbs
10x140lbs
6x170lbs
6x170lbs
Barbell Close Grip Bench Press
10x20kg
8x60kg
8x60kg
6x80kg
5x80kg
5x80kg
5x80kg
Machine Standing Calf Raise
20x120kg
20x120kg
19x120kg
17x120kg
Tid: 90 minutter, eksl. opvarmning og læg.
Re: Classic Bodybuilding 2018
:
5. nov 2017, 15:35
af Chayen
Søndag d. 5 november
Ben
Barbell Squat
8x130kg
8x130kg
8x130kg
8x130kg
Barbell Box Squat
8x100kg
6x140kg
4x150kg
3x160kg
3x160kg
Machine Single Leg 45° Leg Press
6x80kg
6x80kg
Glute-Ham Raise
10
Re: Classic Bodybuilding 2018
:
5. nov 2017, 15:50
af Chayen
Program3-5 reps = 5 minutter pause
5-8 reps = 4 minutter pause
6-10 reps = 3 minutter pause
8-12 reps = 2 minutter pauseTirsdag
- Barbell Deadlift - 5/4/3 wave-progression (Start: 170kg)
- Weighted Underhand Pull-up 4x5-8
- Cable Pulldown 4x6-10
- Machine Narrow Grip Seated Row 4x8-12
- Barbell Curl 4x6-10
- Dumbbell Preacher Curl 4x8-12
Onsdag
- Barbell Bench Press - 5/4/3 wave-progression (Start: 110kg)
- Barbell Bench Press m. pause på bryst 5x5-8
- Dumbbell Incline Bench Press 4x6-10
- Machine Chest Press 4x8-12
- Weighted Dip 5x6-10
- Cable Pushdown 4x8-12
Torsdag
- Barbell Squat - 5/4/3 wave-progression (Start: 130kg)
- Barbell Squat m. pause i bund 4x5-8
- Machine Kneeling Leg Curl 3x6-10
- Machine Leg Extension 3x6-10
- Barbell Military Press - 8/7/6 wave-progression (Start: 45kg)
- Machine Reverse Fly 3x8-12
- Barbell Shrug 3x8-12
Fredag
- Barbell Pendlay Row - 5/4/3 wave-progression (Start: 70kg)
- Weighted Pull-up/Weighted Ring Pull-up 5x5-8
- Cable Seated Row 4x6-10
- Cable Close Grip Pulldown 4x8-12
- Dumbbell Curl 5x6-10
- Cable Drag Curl 4x8-12
Lørdag
- Barbell Bench Press - 5/4/3 wave-progression (Start: 110kg)
- Barbell Reverse Grip Bench Press 4x5-8
- Dumbbell Bench Press 3x6-10
- Dumbbell Shoulder Press 4x6-10
- Dumbbell Lateral Raise 2x8-12
- Barbell Close Grip Bench Press 4x6-10
- Skullcrusher 2x6-10
Søndag
- Barbell Squat - 5/4/3 wave-progression (Start: 130kg)
- Barbell Box Squat 4x5-8
- Barbell Lunge 3x8-12
- Sled 45° Leg Press 4x10-15
- Weighted Glute-Ham Raise 3x6-10
- Barbell Hip Thrust 3x6-10
Re: Classic Bodybuilding 2018
:
7. nov 2017, 19:45
af Chayen
Tirsdag d. 7 november
Ryg og biceps
Barbell Deadlift P300
5x170kg
5x170kg
5x170kg
5x170kg
Weighted Underhand Pull-up P240
7x15kg
7x15kg
7x15kg
6x15kg
6x15kg
Cable Pulldown P180
9x80kg
9x80kg
9x80kg
8x80kg
Machine Narrow Grip Seated Row P120
12x60kg
12x60kg
12x60kg
12x60kg
Barbell Curl P180
7x40kg
7x40kg
7x40kg
7x40kg
6x40kg
Dumbbell Preacher Curl P120
8x10kg
8x10kg
8x10kg
8x10kg
Tid: 95 minutter, eksl. opvarmning.
Re: Classic Bodybuilding 2018
:
8. nov 2017, 20:27
af Chayen
Onsdag d. 8 november
Bryst og triceps
Barbell Bench Press P300
5x110kg
5x110kg
5x110kg
5x110kg
Barbell Bench Press m. pause på bryst P240
5x100kg
6x100kg
6x100kg
5x100kg
5x100kg
Dumbbell Incline Bench Press P180
10x30kg
8x30kg
7x30kg
7x30kg
Machine Chest Press P120
10x100kg
9x100kg
9x100kg
9x100kg
Weighted Dip P240
7x10kg
6x10kg
6x10kg
6x10kg
6x10kg
Cable Pushdown P120
12x32.5kg
12x40kg
12x45kg
9x50kg
Tid: 95 minutter, eksl. opvarmning.
Re: Classic Bodybuilding 2018
:
11. nov 2017, 15:31
af Chayen
Lørdag d. 11 november
Ben, skulder og nakke
Barbell Squat P300
5x130kg
5x130kg
5x130kg
5x130kg
Barbell Squat m. pause i bund P240
8x110kg
8x110kg
6x110kg
6x110kg
6x110kg
Machine Kneeling Leg Curl P180
10x30kg
10x35kg
7x35kg
Machine Leg Extension P180
10x30kg
7x35kg
6x35kg
Barbell Military Press P210
8x45kg
8x45kg
8x45kg
8x45kg
Machine Reverse Fly P120
12x40kg
12x40kg
11x40kg
10x40kg
Barbell Shrug P120
12x100kg
12x100kg
10x100kg
10x100kg
Tid: 105 minutter, eksl. opvarmning.
Re: Classic Bodybuilding 2018
:
13. nov 2017, 22:09
af Chayen
Mandag d. 13 november
Ryg og biceps
Barbell Pendlay Row P270
5x80kg
5x90kg
5x90kg
5x100kg
Weighted Pull-up P240
8x15kg
8x15kg
8x15kg
6x15kg
6x15kg
Cable Seated Row P180
10x75kg
10x85kg
10x85kg
10x85kg
Cable Close Grip Pulldown P120
8x65kg
8x65kg
8x65kg
8x65kg
Dumbbell Curl P180
8x17.5kg
8x17.5kg
7x17.5kg
6x17.5kg
6x17.5kg
Cable Drag Curl P120
11x21.25kg
9x21.25kg
9x21.25kg
9x21.25kg
Tid: 95 minutter, eksl. opvarmning.
Re: Classic Bodybuilding 2018
:
13. nov 2017, 22:26
af NikolajBach
Formbilleder, gogogo!
Re: Classic Bodybuilding 2018
:
14. nov 2017, 13:34
af Chayen
Nick9000 skrev:Formbilleder, gogogo!
Må se om jeg kan få det til en dag.