Side 3 af 34
Re: Classic Bodybuilding 2018
:
29. sep 2016, 21:16
af Chayen
Torsdag d. 29 september
Ben, skulder og nakke
Barbell Squat
6x150kg
6x150kg
6x150kg
6x150kg
Barbell Front Squat
6x100kg
5x110kg
5x110kg
5x110kg
Glute-Ham Raise
10
10
Barbell Military Press
6x20kg
6x40kg
6x60kg
6x60kg
6x60kg
6x60kg
Dumbbell Seated Lateral Raise
15x8kg
11x10kg
10x10kg
Barbell Shrug
12x60kg
12x80kg
12x80kg
Tid: 90 minutter, eksl. opvarmning.
Re: Classic Bodybuilding 2018
:
30. sep 2016, 18:02
af Chayen
Fredag d. 30 september
Ryg og biceps
Barbell Pendlay Row
5x115kg
5x115kg
5x115kg
5x115kg
Cable Pulldown
10x75kg
10x75kg
10x75kg
6x100kg
6x100kg
6x100kg
6x100kg
6x100kg
Cable Seated Row
10x60kg
10x60kg
10x60kg
8x75kg
8x75kg
5x90kg
Cable Drag Curl
12x25kg
10x25kg
10x25kg
8x25kg
7x27.5kg
6x27.5kg
Dumbbell Curl
6x20kg
6x20kg
4x24kg
Tid: 90 minutter, eksl. opvarmning.
Re: Classic Bodybuilding 2018
:
2. okt 2016, 07:44
af Chayen
Lørdag d. 1 oktober
Bryst, skulder og triceps
Barbell Bench Press
7x120kg
7x120kg
7x120kg
7x120kg
Barbell Reverse Grip Bench Press
8x80kg
8x100kg
8x100kg
5x110kg
5x110kg
Dumbbell Bench Press
10x36kg
8x36kg
5x42kg
Barbell Military Press
6x20kg
6x40kg
8x55kg
8x55kg
7x55kg
7x55kg
Barbell Close Grip Bench Press
8x80kg
5x100kg
5x100kg
4x100kg
Cable Pushdown
12x25kg
10x30kg
10x30kg
Tid: 90 minutter, eksl. opvarmning.
Re: Classic Bodybuilding 2018
:
2. okt 2016, 13:42
af Chayen
Søndag d. 2 oktober
Ben
Barbell Squat
8x145kg
8x145kg
8x145kg
8x145kg
Barbell Box Squat
8x100kg
8x140kg
8x140kg
6x160kg
6x160kg
3x170kg
3x170kg
Machine Single Leg 45° Leg Press
8x100kg
8x140kg
6x160kg
Machine Lying Leg Curl
12x105lbs
12x105lbs
7x120lbs
6x120lbs
8x120lbs
Tid: 90 minutter, eksl. opvarmning.
Re: Classic Bodybuilding 2018
:
3. okt 2016, 19:27
af Chayen
Mandag d. 3 oktober
Morgenvægt: 84.5kg
Ryg og biceps
Barbell Deadlift
3x200kg
3x200kg
3x200kg
Weighted Parallel Grip Pull-up
8x20kg
7x20kg
6x20kg
5x20kg
Machine Wide Grip Seated Row
12x52.5kg
10x72.5kg
10x72.5kg
10x72.5kg
8x80kg
8x80kg
7x80kg
Cable Close Grip Pulldown
10x70kg
8x85kg
7x90kg
7x90kg
7x90kg
Dumbbell Curl
7x20kg
7x20kg
4x24kg
4x24kg
4x24kg
Barbell Preacher Curl
6x20kg+EZ-stang
5x20kg+EZ-stang
5x20kg+EZ-stang
5x20kg+EZ-stang
Cable Drag Curl
10x25kg
7x25kg
7x25kg
7x25kg
Tid: 90 minutter, eksl. opvarmning.
Re: Classic Bodybuilding 2018
:
4. okt 2016, 18:45
af Chayen
Tirsdag d. 4 oktober
Morgenvægt: 85.4kg
Bryst og triceps
Barbell Bench Press
6x125kg
6x125kg
6x125kg
6x125kg
Barbell Bench Press m. 2 sekunders pause på bryst
6x110kg
5x110kg
5x110kg
4x110kg
4x110kg
Barbell Incline Bench Press
8x80kg
4x90kg
5x90kg
5x90kg
5x90kg
Weighted Dip
10x20kg
6x30kg
6x30kg
6x30kg
5x30kg
Cable Bent-over Supported Triceps Extension
11x27.5kg
9x30kg
8x30kg
Cable Rope Pushdown
10x17.5kg
9x17.5kg
8x17.5kg
8x17.5kg
Tid: 90 minutter, eksl. opvarmning.
Re: Classic Bodybuilding 2018
:
6. okt 2016, 19:30
af Chayen
Torsdag d. 6 oktober
Morgenvægt: 84.6kg
Ben, skulder og nakke
Barbell Squat
7x150kg
7x150kg
7x150kg
7x150kg
Barbell Front Squat
6x80kg
5x110kg
5x110kg
4x115kg
4x120kg
Machine Lying Leg Curl
15x105lbs
12x105lbs
10x105lbs
Barbell Military Press
6x20kg
6x40kg
8x55kg
8x55kg
8x55kg
8x55kg
Dumbbell Shoulder Press
12x20kg
7x22kg
Dumbbell Shrug
12x36kg
12x42kg
12x42kg
10x42kg
Tid: 90 minutter, eksl. opvarmning.
Re: Classic Bodybuilding 2018
:
7. okt 2016, 16:38
af Chayen
Fredag d. 7 oktober
Morgenvægt: 84.8kg
Ryg og biceps
Barbell Pendlay Row
4x120kg
4x120kg
4x120kg
4x120kg
Cable Pulldown
10x60kg
10x80kg
10x80kg
10x80kg
5x100kg
5x100kg
6x100kg
6x100kg
6x100kg
Cable Seated Row
12x60kg
12x60kg
7x80kg
7x80kg
Cable Standing Underhand Pulldown
10x30kg
10x37.5kg
10x42.5kg
8x47.5kg
Dumbbell Hammer Curl
6x18kg
6x24kg
6x24kg
Cable Drag Curl
10x25kg
10x25kg
8x25kg
8x25kg
8x25kg
Cable Standing High Curl
8x17.5kg
8x20kg
8x20kg
7x22.5kg
Machine Seated Calf Press
20x120kg
18x120kg
15x120kg
15x120kg
Tid: 90 minutter, eksl. opvarmning og læg.
Re: Classic Bodybuilding 2018
:
8. okt 2016, 15:54
af Chayen
Lørdag d. 8 oktober
Bryst, skulder og triceps
Barbell Bench Press
8x120kg
8x120kg
8x120kg
8x120kg
Barbell Reverse Grip Bench Press
8x80kg
8x100kg
6x110kg
6x110kg
6x110kg
6x115kg
Dumbbell Bench Press
9x38kg
8x38kg
Barbell Military Press
8x20kg
6x40kg
7x60kg
7x60kg
7x60kg
7x60kg
Barbell Close Grip Bench Press
8x80kg
7x100kg
6x100kg
6x100kg
6x100kg
Tid: 90 minutter, eksl. opvarmning.
Re: Classic Bodybuilding 2018
:
9. okt 2016, 14:22
af Chayen
Søndag d. 9 oktober
Ben
Barbell Squat
6x155kg
6x155kg
6x155kg
6x155kg
Barbell Box Squat
10x100kg
10x140kg
10x140kg
8x160kg
8x160kg
6x170kg
5x180kg
5x185kg
Machine Single Leg 45° Leg Press
10x100kg
10x100kg
8x120kg
Glute-Ham Raise
6
6
4
4
4
Machine Seated Calf Press
20x120kg
18x120kg
15x120kg
15x120kg
Tid: 90 minutter, eksl. opvarmning og læg.
Re: Classic Bodybuilding 2018
:
10. okt 2016, 20:21
af Chayen
Mandag d. 10 oktober
Morgenvægt: 86.1kg
Ryg og biceps
Barbell Deadlift
3x200kg
3x200kg
3x200kg
Weighted Parallel Grip Pull-up
7x20kg
7x20kg
7x20kg
6x20kg
6x20kg
6x20kg
Machine Wide Grip Seated Row
12x40kg
10x60kg
10x80kg
9x80kg
7x80kg
Cable Close Grip Pulldown
8x70kg
5x100kg
5x100kg
Dumbbell Curl
6x20kg
5x24kg
5x24kg
Dumbbell Preacher Curl
8x14kg
4x18kg
5x18kg
4x18kg
Dumbbell Supinated Curl
8x12kg
8x12kg
7x12kg
10x10kg
7x10kg
7x10kg
Tid: 90 minutter, eksl. opvarmning.
Re: Classic Bodybuilding 2018
:
12. okt 2016, 18:56
af Chayen
Onsdag d. 12 oktober
Morgenvægt: 86.6kg
Bryst og triceps
Barbell Bench Press
7x125kg
7x125kg
7x125kg
6x125kg
Barbell Bench Press m. 2 sekunders pause på bryst
5x110kg
5x110kg
5x110kg
4x110kg
4x110kg
4x110kg
Dumbbell Incline Bench Press
10x34kg
8x38kg
5x42kg
5x42kg
Weighted Dip
8x20kg
6x30kg
6x30kg
6x30kg
6x30kg
Skull Crusher m. 1 sekunds pause over pande
12x20kg+EZ-stang
6x30kg+EZ-stang
6x30kg+EZ-stang
6x30kg+EZ-stang
5x30kg+EZ-stang
Tid: 90 minutter, eksl. opvarmning.
Re: Classic Bodybuilding 2018
:
13. okt 2016, 20:24
af Chayen
Torsdag d. 13 oktober
Morgenvægt: 85.6kg
Ben, skulder og nakke
Barbell Squat
8x150kg
8x150kg
8x150kg
8x150kg
Barbell Front Squat
5x100kg
3x120kg
3x120kg
3x120kg
Machine Lying Leg Curl
12x105lbs
12x105lbs
8x120lbs
Barbell Military Press
6x20kg
6x40kg
4x50kg
6x65kg
6x65kg
6x65kg
6x65kg
Dumbbell Shoulder Press
10x24kg
8x24kg
Barbell Shrug
15x60kg
15x80kg
12x80kg
12x80kg
12x80kg
Tid: 90 minutter, eksl. opvarmning.
Re: Classic Bodybuilding 2018
:
14. okt 2016, 18:55
af Chayen
Fredag d. 14 oktober
Ryg og biceps
Barbell Pendlay Row
6x115kg
6x115kg
6x115kg
6x115kg
Cable Pulldown
10x75kg
10x75kg
10x75kg
6x90kg
6x95kg
4x110kg
4x110kg
4x110kg
Cable Seated Row
8x75kg
5x95kg
6x95kg
5x95kg
Machine Underhand Seated Row
10x40kg
10x80kg
10x80kg
Dumbbell Curl
8x16kg
6x22kg
5x24kg
4x24kg
Barbell Chest-supported Curl
14x10kg+EZ-stang
14x10kg+EZ-stang
11x15kg+EZ-stang
11x15kg+EZ-stang
10x20kg+EZ-stang
10x20kg+EZ-stang
Machine Seated Calf Press
20x120kg
19x120kg
16x120kg
15x120kg
Tid: 90 minutter, eksl. opvarmning og læg.
Re: Classic Bodybuilding 2018
:
15. okt 2016, 23:17
af Chayen
Lørdag d. 15 oktober
Bryst, skulder og triceps
Barbell Bench Press
4x125kg
5x125kg
5x125kg
9x110kg
Barbell Reverse Grip Bench Press
10x80kg
8x100kg
5x110kg
4x110kg
5x110kg
Barbell Military Press
8x20kg
6x40kg
4x50kg
8x60kg
8x60kg
8x60kg
7x60kg
Cable Rope Pushdown
12x17.5kg
8x20kg
8x20kg
8x20kg
8x20kg
8x20kg
8x20kg
Tid: 90 minutter, eksl. opvarmning.
Re: Classic Bodybuilding 2018
:
16. okt 2016, 12:23
af Chayen
Søndag d. 16 oktober
Ben
Barbell Squat
6x77.5kg
6x77.5kg
6x77.5kg
6x77.5kg
Barbell Box Squat
10x50kg
10x70kg
10x70kg
8x80kg
8x80kg
6x85kg
5x90kg
5x92.5kg
Machine Single Leg 45° Leg Press
10x50kg
10x50kg
8x60kg
Glute-Ham Raise
6
6
4
4
4
Machine Seated Calf Press
20x60kg
18x60kg
15x60kg
15x60kg
Tid: 65 minutter, eksl. opvarmning.
Re: Classic Bodybuilding 2018
:
20. okt 2016, 20:34
af Chayen
Torsdag d. 20 oktober
Ryg og biceps
Barbell Deadlift
3x200kg
3x200kg
3x200kg
Machine Pulldown
10x80kg
10x80kg
8x120kg
8x120kg
7x120kg
6x140kg
4x160kg
5x160kg
5x160kg
4x160kg
Machine Narrow Grip Seated Row
12x40kg
10x80kg
8x120kg
8x120kg
Barbell Curl
8x30kg
8x40kg
8x45kg
6x50kg
5x55kg
3x60kg
Dumbbell Seated Supinated Curl
10x10kg
10x10kg
Dumbbell Supinated Curl
10x10kg
Tid: 90 minutter, eksl. opvarmning.
Re: Classic Bodybuilding 2018
:
22. okt 2016, 15:50
af Chayen
Lørdag d. 22 oktober
Bryst og triceps
Barbell Bench Press
6x125kg
6x125kg
6x125kg
5x125kg
Barbell Bench Press m. 2 sekunders pause på bryst
6x110kg
5x110kg
5x110kg
4x110kg
4x110kg
Barbell Incline Bench Press
8x60kg
5x90kg
5x90kg
5x90kg
4x90kg
Weighted Dip
10x20kg
6x30kg
7x30kg
6x30kg
5x40kg
Skull Crusher
10x20kg+EZ-stang
8x30kg+EZ-stang
8x30kg+EZ-stang
7x30kg+EZ-stang
Tid: 90 minutter, eksl. opvarmning.
Re: Classic Bodybuilding 2018
:
23. okt 2016, 20:48
af Chayen
Søndag d. 23 oktober
Ben og skulder
Barbell Squat
7x155kg
7x155kg
7x155kg
6x155kg
Machine Lying Leg Curl
8x105lbs
10x120lbs
8x120lbs
Barbell Military Press
8x20kg
6x40kg
4x50kg
8x60kg
8x60kg
7x60kg
8x60kg
Tid: 60 minutter, eksl. opvarmning.
Re: Classic Bodybuilding 2018
:
25. okt 2016, 21:43
af Chayen
Tirsdag d. 25 oktober
Ryg og biceps
Barbell Pendlay Row
5x120kg
5x120kg
5x120kg
5x120kg
Cable Pulldown
10x45kg
8x90kg
8x90kg
8x90kg
4x110kg
4x110kg
Cable Seated Row
10x45kg
10x45kg
8x65kg
8x70kg
7x70kg
Machine Seated Low Row
10x40kg
10x80kg
10x80kg
8x100kg
8x100kg
8x100kg
Dumbbell Curl
8x14kg
7x20kg
7x20kg
6x22kg
6x22kg
Cable Standing High Curl
8x20kg
7x20kg
7x20kg
6x22.5kg
Cable Drag Curl
8x20kg
8x20kg
7x20kg
6x22.5kg
Tid: 90 minutter, eksl. opvarmning.
Re: Classic Bodybuilding 2018
:
26. okt 2016, 22:57
af Chayen
Onsdag d. 26 oktober
Bryst, skulder og triceps
Barbell Bench Press
10x100kg
10x100kg
8x110kg
8x110kg
6x120kg
6x120kg
3x130kg
Barbell Military Press
8x20kg
6x40kg
4x50kg
8x60kg
8x60kg
8x60kg
8x60kg
Barbell Close Grip Bench Press
10x80kg
10x80kg
10x80kg
Tid: 60 minutter, eksl. opvarmning.
Re: Classic Bodybuilding 2018
:
27. okt 2016, 22:41
af Chayen
Torsdag d. 27 oktober
Ben
Barbell Squat
7x155kg
6x155kg
7x155kg
8x155kg
Barbell Box Squat
8x100kg
8x140kg
6x160kg
3x180kg
2x185kg
Tid: 60 minutter, eksl. opvarmning.
Re: Classic Bodybuilding 2018
:
28. okt 2016, 17:56
af Chayen
Fredag d. 28 oktober
Ryg og biceps
Barbell Deadlift
2x210kg
2x215kg
Weighted Parallel Grip Pull-up
6x20kg
6x20kg
6x20kg
5x20kg
Machine Wide Grip Seated Row
10x80kg
10x80kg
8x100kg
8x100kg
Dumbbell Curl
8x16kg
6x24kg
6x24kg
6x24kg
Cable Rope Curl
10x30kg
6x40kg
3x50kg
Tid: 60 minutter, eksl. opvarmning.
Re: Classic Bodybuilding 2018
:
30. okt 2016, 20:24
af Chayen
Lørdag d. 29 oktober
Bryst og triceps
Barbell Bench Press
7x125kg
6x125kg
5x125kg
5x125kg
Barbell Reverse Grip Bench Press
8x60kg
7x100kg
5x110kg
5x110kg
Dumbbell Bench Press
9x40kg
8x42kg
6x42kg
Cable Pushdown
10x22.5kg
10x30kg
10x30kg
10x32.5kg
10x32.5kg
Dumbbell Lying Triceps Extension
8x12kg
7x12kg
8x12kg
Tid: 60 minutter, eksl. opvarmning.
Re: Classic Bodybuilding 2018
:
2. nov 2016, 21:23
af Chayen
Onsdag d. 2 november
Ryg og biceps
Barbell Deadlift
2x215kg
2x220kg
Cable Pulldown
10x50kg
10x75kg
8x80kg
8x80kg
5x100kg
5x100kg
5x100kg
Cable Wide Parallel Grip Straight Back Seated Row
12x45kg
12x45kg
10x60kg
10x60kg
10x60kg
Cable Twisting Seated Row
12x15kg
12x22.5kg
12x30kg
10x30kg
Dumbbell Preacher Curl
8x16kg
7x16kg
7x16kg
6x16kg
6x16kg
5x18kg
5x18kg
Cable Standing High Curl
8x20kg
8x20kg
7x22.5kg
6x22.5kg
Dumbbell Supinated Curl
6x12kg
7x10kg
Tid: 90 minutter, eksl. opvarmning.
Re: Classic Bodybuilding 2018
:
3. nov 2016, 21:14
af Chayen
Torsdag d. 3 november
Bryst og triceps
Barbell Bench Press
6x125kg
6x125kg
5x125kg
5x125kg
Barbell Bench Press m. 2 sekunders pause på bryst
6x105kg
5x105kg
5x105kg
5x105kg
Barbell Incline Bench Press
6x80kg
6x85kg
5x85kg
5x85kg
Cable Standing Fly
14x15kg
12x15kg
8x17.5kg
Weighted Dip
8x20kg
5x30kg
6x30kg
6x30kg
Cable Pushdown
10x25kg
10x30kg
10x30kg
9x30kg
Dumbbell Seated One Arm Triceps Extension
8x12kg
8x14kg
4x18kg
Tid: 90 minutter, eksl. opvarmning.
Re: Classic Bodybuilding 2018
:
11. nov 2016, 20:05
af Chayen
Fredag d. 11 november
Ryg og biceps
Barbell Pendlay Row
5x115kg
5x115kg
5x115kg
5x115kg
Cable Pulldown
8x60kg
8x80kg
8x80kg
8x80kg
4x100kg
4x100kg
Cable Seated Row
10x60kg
12x60kg
12x60kg
8x75kg
Machine Pulldown
10x80kg
6x120kg
8x120kg
8x120kg
Dumbbell Curl
8x16kg
6x22kg
6x22kg
5x22kg
Dumbbell Preacher Curl
5x16kg
6x16kg
5x16kg
Cable Curl
9x30kg
7x30kg
7x30kg
Tid: 90 minutter, eksl. opvarmning.
Re: Classic Bodybuilding 2018
:
12. nov 2016, 16:43
af Chayen
Lørdag d. 12 novemberMorgenvægt: 84.2kgBryst, skulder og tricepsBarbell Bench Press6x120kg
6x120kg
6x120kg
6x120kg
Barbell Reverse Grip Bench Press8x60kg
6x100kg
6x100kg
6x100kg
5x110kg
5x110kg
Dumbbell Bench Press10x38kg
5x42kg
Barbell Military Press8x20kg
6x40kg
4x50kg
5x60kg
4x60kg
5x60kg
5x60kg
Barbell Close Grip Bench Press7x80kg
7x80kg
7x80kg
7x80kg
4x90kg
5x90kg
Tid: 90 minutter, eksl. opvarmning.
Re: Classic Bodybuilding 2018
:
13. nov 2016, 19:08
af Chayen
ProgramTirsdag
- Barbell Deadlift - blokperiodisering
- Cable Pulldown
- Machine Narrow Grip Seated Row
- Barbell Curl
- Dumbbell Preacher Curl
Onsdag
- Barbell Bench Press - 6/5/4 wave-progression (Start: 120kg)
- Barbell Bench Press m. pause på bryst
- Dumbbell Incline Bench Press
- Weighted Dip
- Cable Pushdown
Torsdag
- Barbell Squat - 6/5/4 wave-progression (Start: 150kg)
- Barbell Split Squat
- Dumbbell Straight-back Straight-leg Deadlift
- Barbell Military Press - 6/5/4 wave-progression (Start: 55kg)
Fredag
- Barbell Pendlay Row - 6/5/4 wave-progression (Start: 110kg)
- Dumbbell Bent-over Row
- Cable Close Grip Pulldown
- Dumbbell Curl
- Cable Drag Curl
Lørdag
- Barbell Bench Press - 6/5/4 wave-progression (Start: 120kg)
- Barbell Reverse Grip Bench Press
- Dumbbell Bench Press
- Dumbbell Shoulder Press
- Dumbbell Lateral Raise
- Barbell Close Grip Bench Press
Søndag
- Barbell Squat - 6/5/4 wave-progression (Start: 150kg)
- Barbell Box Squat
- Dumbbell Walking Lunge
- Glute-Ham Raise
- Machine Seated Leg Curl
Re: Classic Bodybuilding 2018
:
15. nov 2016, 20:46
af Chayen
Tirsdag d. 15 novemberMorgenvægt: 85.0kgRyg og bicepsBarbell Deadlift8x60kg
6x100kg
4x140kg
3x160kg
2x180kg
1x200kg
1x220kg
1x235kg
PR +5kg https://www.instagram.com/p/BM119KgBzFU ... shifitness0x240kg
Cable Pulldown10x75kg
10x75kg
6x100kg
6x100kg
6x100kg
Machine Narrow Grip Seated Row10x80kg
8x120kg
8x120kg
7x120kg
Barbell Curl10x30kg
8x40kg
8x40kg
5x50kg
4x50kg
Dumbbell Preacher Curl10x14kg
6x16kg
6x16kg
5x16kg
Smith Standing Leg Calf Raise20x60kg
16x60kg
15x60kg
15x60kg