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1 RMs fra ultimo maj 2017:
Squat: 130
Bench: 110
Deadlift: 190

Initial input anvendt til PH3:
Squat: 120
Bench: 105
Deadlift: 180

BW: 79,5 Kg

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Mandag, uge 1

Squat
9x87,5
9x87,5

Bench Press
9x75
9x75

Deadlift
7x130
7x130

Cable Crunches
12x30
12x30
12x30
12x30

------------------------------------------------------------------------------------------------------------------------------------------------------------
Tirsdag, uge 1

Incline DB Press
8x28
8x28

Pullups
8xBW
8xBW
8xBW

T-Bar Row
8x40
8x40
8x40

Seated DB OH Press
8x20
8x20
8x20

+ 2 øvelser til biceps/triceps

Onsdag, uge 1

Squat
7x92,5
7x92,5
7x92,5

Bench Press
7x82,5
7x82,5
7x82,5

SL Deadlift
8x60
8x60
8x60
8x60

Leg Extensions + Leg Curl
10x?
10x?
10x?
10x?

Calf Raises
12x60
12x60
12x60
12x60

Fredag, uge 1

Deadlift
4x150
4x150

Bench
3x87,5
3x87,5
3x87,5

Seated OH Press
15x14
15x14
15x14

CG Pullup
10xBW
10xBW

WG Pulldown
15x50
15x50
15x50

One-arm Cable Row
12x20
12x20
12x20

Dips
10xBW
10xBW
10xBW
10xBW

+ 2 øvelser til biceps/triceps

Lørdag, uge 1

Squat
5x100
5x100
5x100

Walking Lunges
12x16
12x16
12x16

Leg Extensions + Leg Curl
15x?
15x?
15x?
15x?

Hyperextensions
12xBW
12xBW
12xBW

Ab Wheel
12xBW
12xBW
12xBW

Mandag, uge 2

Squat
9x87,5
9x87,5
9x87,5

Bench Press
9x75
9x75
9x75

Deadlift
7x130
7x130

Cable Crunches
15x25
15x25
15x25
15x25

Tirsdag, uge 2

Incline DB Press
8x30
8x30
8x30

Pullups
8xBW
8xBW
8xBW
8xBW

Cable Row
10x40
10x40
10x40

Pulldown
12x40
12x40
12x40

Seated DB OH Press
10x20
10x20
10x20

+ 2 øvelser til biceps/triceps

Onsdag, uge 2

Squat
7x92,5
7x92,5
7x92,5

Bench Press
7x82,5
7x82,5
7x82,5

SL Deadlift
10x70
10x70
10x70
10x70

Leg Extensions + Leg Curl
12x?
12x?
12x?
12x?

Ab-wheel
12xBW
12xBW
12xBW
12xBW

Fredag, uge 2

Deadlift
4x150
4x150
9x150

Bench
3x87,5
3x87,5
3x87,5
7x87,5

CG Pullup
10xBW
10xBW
8xBW

One Arm DB Row
12x24
12x24
12x24

SS

Seated OH Press
15x16
15x16
15x16

UH Cable Row
20x?
20x?
20x?

+ 1 øvelse til biceps/triceps

Lørdag, uge 2

Squat
5x100
5x100
5x100
9x100

Walking Lunges
12x18
12x18
12x18

Leg Extensions + Leg Curl
20x?
20x?
20x?

Hyperextensions
15xBW
15xBW
15xBW

Ab Wheel
12xBW
12xBW
12xBW
12xBW