"Get back on that horse" - training

Uge 1 - dag 7
Fredag D 18 juli
Indså jeg ikke har forfærdelig mange dage tilbage at træne så springer lige uge 2 over :-)
I dag prøver jeg at indhente noget af det manglende Cardio

5 min cykel

Tabata 8 runder 20 /10 sek
Kettlebell swing -
14 kg. For let

cable Twist
7,5 let nok

Front squat
40 kg for hårdt. 5 runder

Løbebånd
Incline sprinter - 8 % hæld - 13 km/t

Speed row
Fuld gas på max

Steady-State Cardio: 30 minutes
Incline treadmill
6-7 % hæld - 20 minutter - 6,0 km/t

Cool! Men ja, bryst én gang om ugen ville ikke være nok for mig i hvert fald men mit bryst er også bagud!

Bliver det nogle lange træninger så med cardio osv?

Vil faktisk sige kortere træninger pga. de korte pauser
Vil endelig bare gerne have lidt fedt af overall, så behøver ikke så meget at arbejde med mere masse før efter sommeren.

Uge 3 - dag 1 / chest
Lørdag D 19 juli

Svend Press: 2 sets of 15 reps, 30 seconds rest
2x15 a 2 5kg vægte

Single-Arm Top Cable Fly: 1 set of 30 ascendingreps per arm
Ascending Reps: 2, 4, 6, 8, 10 reps per arm
15 kg hårdt

Reverse-Grip Decline Smith Machine Press: 10 sets of 3 reps, 30 seconds rest
80 for hårdt. Tog i normal

Alternating Dumbbell Bench Press: 6 sets of 5 reps, 30 seconds rest
1x6x25
2x6x27,5
3x6x30

Leverage Chest Press: 5 sets of 6 reps, 30 seconds rest
Tog incline DB
5x6x35

Machine Fly: 3 sets of 10 reps, 30 seconds rest
3x10x40 kg

Tier 1 Tabata Option: 8 rounds: 20 seconds work, 10 seconds rest
Dips - for hårdt

Tier 2 Tabata Option: 8 rounds: 20 seconds work, 10 seconds rest
Pushups - for hårdt

Steady-State Cardio: 15 minutes
Roning

Tier 3 Tabata Option: 8 rounds: 20 seconds work, 10 seconds rest
High knees

Uge 3 - dag 2 - ryg
Søndag D 20 juli

Dumbbell Incline Lever Pull: 2 sets of 15 reps, 30 seconds rest between sets
2x15x20
Godt

Single-Arm Lat Pull-Down: 1 set of 30 reps per arm. Ascending Reps: 2, 4, 6, 8, 10 reps per arm
20 kg

Rack Pull: 10 sets of 3 reps, 30 seconds rest between sets
Opv
10x3x140
Hårdt men godt. God timing

Seated Single-Arm Cable Row: 6 sets of 5 reps, 30 seconds rest between sets
1x5x25
1x5x30
3x5x35 fucker hårdt
1x5x30

Lat Pull-Down: 5 sets of 6 reps, 30 seconds rest between sets
1x6x50
2x6x60
1x6x65
1x5x70 hårdt
1x6x60

Barbell Deadlift to Row: 3 sets of 10 reps, 30 seconds rest between sets
3x10x60

Tier 1 Tabata Option: 8 rounds: 20 seconds work, 10 seconds rest
Kettlebell swing. 16 kg

Steady-State Cardio: 15 minutes
Tog ikke

Tier 2 Tabata Option: 8 rounds: 20 seconds work, 10 seconds rest
Tog ikke

Tier 3 Tabata Option: 8 rounds: 20 seconds work, 10 seconds rest
Tog ikke

Uge 3 - dag 3 / guns og læg
Mandag D 21 juli

Reverse-Grip Triceps Push-Down: 3 sets of pound per
3x30x16
Superset
Cable Biceps Curl: 3 sets of pound per rep
3x30x16
Superset
Donkeys Calf Raise: 3 1-minute cluster sets
3 set bw

Tabata ABS:

Cable Crunch: 8 rounds: 20 seconds max reps, 10 seconds
22,5 godt

Plank: 8 rounds: 20 seconds max reps, 10 seconds rest
Ok

Decline crunch: 8 rounds: 20 seconds max reps, 10 seconds rest
Hårdt

Skullcrusher: 3 sets of 10 reps
3x10x7,5 god form
Superset
Standing Barbell Curl: 3 sets of 10 reps
3x10x7,5 god form
Superset
Seated Calf Press: 3 sets of 10 reps
2x10x36
1x15x40

Rope Triceps Push-Down: 3 sets of pound per rep
1x30x16
1x30x14
1x30x16 døende
Superset
Rope Hammer Curl: 3 sets of pound per rep
2x30x16
1x30x18
Superset
Calf Raise ved benpres : 3 1-minute cluster sets
3 a 80

Steady-State Cardio:
Incline treadmill
9 % - 20 min - 6 km/t

Uge 3 - dag 4 / ben
Tirsdag d 22 juli

Glute Ham Raise: 2 sets of 15 reps, 30 seconds rest
2x15

Leg Extension: 1 set of 30 ascending reps per leg
25 let

Leg Press: 10 sets of 3 reps, 30 seconds rest
1x3x200
8x3x240
1x5x240
Fucking hårdt

Front Squat: 6 sets of 5 reps, 30 seconds rest
6x5x60
Hårdt. Men ok

Glute Bridge with Pause: 5 sets of 6 reps, 30 seconds rest
Smith
2x6x80
2x6x100 hårdt
1x8x80

Dumbbell Lunge: 3 sets of 10 reps, 30 seconds rest
1x10x14
2x10x16
Step up på aero bænk

Tier 1 Tabata Option: 8 rounds: 20 seconds work, 10 seconds rest
Mnt climber
Fy for

Tier 2 Tabata Option: 8 rounds: 20 seconds work, 10 seconds rest
High knees
Av

Steady-State Cardio: 15 minutes
Ro
2823 m - 15 min - 148 kcal

Tier 3 Tabata Option: 8 rounds: 20 seconds work, 10 seconds rest
Cykel sprint. Niv 17

Uge 3 - dag 5 / skulder
Onsdag D 23 juli

Seated Dumbbell Victory Press: 2 sets of 15 reps, 30 seconds rest
2x15x12 ok

Single-Arm Upright Row: 1 set of 30 ascending reps per arm
16 kg

Hang Clean and Press: 10 sets of 3 reps, 30 seconds rest between sets
10x3x55
Tog 4 sidst. Hårdt

Dumbbell Lateral Raise: 6 sets of 5 reps, 30 seconds rest between sets
5x5x14
1x8x14 syre ud. Hårdt

Alternating Dumbbell Front Raise: 5 sets of 6 reps, 30 seconds rest between sets
3x6x14
2x6x16 hårdt. Lidt cheat

Dumbbell Shrug: 3 sets of 10 reps, 30 seconds rest between sets
3x10x28

Tier 1 Tabata Option: 8 rounds: 20 seconds work, 10 seconds rest
Kettlebells 20 kg
Ok

Tier 2 Tabata Option: 8 rounds: 20 seconds work, 10 seconds rest
Air squats

Steady-State Cardio: 15 minutes
Inc treadmill - 7% - 6 km/t

Tier 3 Tabata Option: 8 rounds: 20 seconds work, 10 seconds rest
Speed row

Uge 3 - dag 6 / guns og læg
Torsdag D 24 juli

Reverse-Grip Triceps Push-Down: 3 sets of pound per
1x30x20
1x40x25
1x30x25
Superset
Cable Biceps Curl: 3 sets of pound per rep
1x40x20
1x30x25
1x30x30
Superset
Standing Calf Raise: 3 1-minute cluster sets
3 set bw

Tabata ABS:

Cable Crunch: 8 rounds: 20 seconds max reps, 10 seconds
40 godt

Plank: 8 rounds: 20 seconds max reps, 10 seconds rest
Ok

Side bend: 8 rounds: 20 seconds max reps, 10 seconds rest
25 kg

Skullcrusher: 3 sets of 10 reps
3x10x10 god form
Superset
Standing Barbell Curl: 3 sets of 10 reps
3x10x10 god form
Superset
Seated DB Calf Press: 3 sets of 10 reps
3x10x35

Rope Triceps Push-Down: 3 sets of pound per rep
2x30x20
1x30x25
Superset
Rope Hammer Curl: 3 sets of pound per rep
2x30x20
1x30x25
Superset
Seated Calf Raise : 3 1-minute cluster sets
3 a 80

Steady-State Cardio: 30
Tog ikke

Uge 4 / dag 1 - chest

Machine Fly: 3 sets of 10 reps, 30 seconds rest between sets
1x10x10
1x10x12
1x10x14
Hårdt

Svend Press: 2 sets of 15 reps, 30 seconds rest between sets
2x5kg

Single-Arm Top Cable Fly: 1 set of 30 ascending reps per arm
Ascending Reps: 2, 4, 6, 8, 10 reps per
10 kg. Let

Reverse-Grip Decline Smith
Machine Press: 10 sets of 3 reps, 30 seconds rest
1x10xstang
1x8x60
2x3x80
8x3x90
Hårdt i håndled

Alternativ Dumbbell Bench Press: 6 sets of 5 reps, 30 seconds rest
2x5x26
4x5x28

Leverage chest Press: 5 sets of 6 reps, 30 seconds rest between sets
5x6x40 hver side
Hårdt

Tog ikke:

Tabata 1
Mountain climber

Tabata 2
Kettlebell

Steady State 10 min
Elliptical

Tabata 3
Sprint

Tabata 4
Spurt cykel

Uge 4 - dag 3 / guns og læg
Mandag D 28 juli

Rope Triceps Push-Down: 3 sets of pound per rep
1x30x16
1x25x18
1x20x20
Superset
Rope Hammer Curl: 3 sets of pound per rep
1x30x16
1x25x18
1x25x20
Superset
Calf Raise ved benpres maskine : 3 1-minute cluster sets
3 a 120kg

Reverse-Grip Triceps Push-Down: 3 sets of pound per
1x30x16
2x25x18
Superset
Cable Biceps Curl: 3 sets of pound per rep
1x30x16
2x25x18
Superset
Seated Calf Raise: 3 1-minute cluster sets
3 set 80 kg

Tabata ABS:

Cable Crunch: 8 rounds: 20 seconds max reps, 10 seconds
27,5 godt men hårdt

Plank: 8 rounds: 20 seconds max reps, 10 seconds rest
Ok

Hjul: 8 rounds: 20 seconds max reps, 10 seconds rest
Hårdt

Skullcrusher: 3 sets of 10 reps
3x10x7,5 god form
Superset
Standing Barbell Curl: 3 sets of 10 reps
3x10x7,5 god form
Superset
Seated dB Calf Press: 3 sets of 10 reps
1x10x32
2x10x36

Steady-State Cardio:
8 % - 12 min - 6 km/t

Uge 4 - dag 4 / ben
Tirsdag d 29 juli

Dumbbell Lunge: 3 sets of 10 reps, 30 seconds rest
1x10x16
2x10x20
Step up på aero bænk

Glute Ham Raise: 2 sets of 15 reps, 30 seconds rest
2x15
Hårdt

Leg Extension: 1 set of 30 ascending reps per leg
30 hårdt for højre

Leg Press: 10 sets of 3 reps, 30 seconds rest
1x8x120
1x5x200
10x3x240
Fucking hårdt

Front Squat: 6 sets of 5 reps, 30 seconds rest
6x5x60
Hårdt. Færdig!

Glute Bridge with Pause: 5 sets of 6 reps, 30 seconds rest
Smith
5x6x80
Totalt færdig!

Tier 1 Tabata Option: 8 rounds: 20 seconds work, 10 seconds rest
High knees
Fy for. Ondt i ankel

Tier 2 Tabata Option: 8 rounds: 20 seconds work, 10 seconds rest
Sprint cykel

Tog ikke:
Steady-State Cardio: 15 minutes

Tier 3 Tabata Option: 8 rounds: 20 seconds work, 10 seconds rest

Tier 4 Tabata Option: 8 rounds: 20 seconds work, 10 seconds rest

Går det fremad med formen?

Går det fremad med formen?

83,5 kg. i morges. Har tabt mig meget, desværre synes jeg ikke der er sket en skid i spejlet.
Dog er jeg blevet svært fan af programmet og de metoder deri - laver nok et program med et mindre split når jeg er tilbage fra ferie. Har noteret vægt hver dag siden d 15 juli hvor det før kun var ugebasis, men begyndte at glemme at veje mig nogle dage.
Mit vægt forløb målt i midten af ugen:
Uge 19: 87,1 kg
Uge 20: 87,7 kg
Uge 21: 86,7 kg.
Uge 22: 85,0 kg
Uge 23: 86,6 kg
Uge 24: 86,2 kg
Uge 25: 86,7 kg
Uge 26: ....
Uge 27: 86,3 kg
Uge 28: ....
Uge 29: 85,1 kg
Uge 30: 84,7 kg
Uge 31: 83,5 kg

Flot! du har ikke taget nogle billeder at sammenligne med før/efter?

Tjooo, skal lige have taget nogle, har nok også et ældre et sted - skal nok se om jeg ikke lige kan få lagt det op

Tommelfinger op!

Uge 4 - dag 5 / skulder
Onsdag D 30 juli

Dumbbell Shrug: 3 sets of 10 reps, 30 seconds rest between sets
2x10x28
1x12x30

Seated Dumbbell Victory Press: 2 sets of 15 reps, 30 seconds rest
2x15x14 ok

Single-Arm Upright Row: 1 set of 30 ascending reps per arm
18 kg. Hårdt

Hang Clean and Press: 10 sets of 3 reps, 30 seconds rest between sets
10x3x60
Failer på 3 rep 8 sæt
Hårdt

Dumbbell Lateral Raise: 6 sets of 5 reps, 30 seconds rest between sets
1x5x14
5x5x12
1x8x12
Ok. Havde ikke kontrol på 14

Alternating Dumbbell Front Raise: 5 sets of 6 reps, 30 seconds rest between sets
5x6x14
1x10x14 syre ud med cheat

Tier 1 Tabata Option: 8 rounds: 20 seconds work, 10 seconds rest
Kettlebells 20 kg
Hårdt

Tier 2 Tabata Option: 8 rounds: 20 seconds work, 10 seconds rest
Thrusters 12 kg. Alt for hårdt

Steady-State Cardio: 15 minutes
Inc treadmill - 7-9% - 6,5 km/t

Tog ikke:
Tier 3 Tabata Option: 8 rounds: 20 seconds work, 10 seconds rest
Speed row

Tier 4 Tabata Option: 8 rounds: 20 seconds work, 10 seconds rest

Uge 4 - dag 6 / guns og læg
Torsdag D 31 juli

Rope Triceps Push-Down: 3 sets of pound per rep
1x25x18
1x20x20
1x20x22
Superset
Rope Hammer Curl: 3 sets of pound per rep
1x25x18
1x20x20
1x20x22
Superset
Calf Raise ved benpres maskine : 3 1-minute cluster sets
3 a 120kg

Reverse-Grip Triceps Push-Down: 3 sets of pound per
1x30x18
1x25x20
1x25x22
Superset
Cable Biceps Curl: 3 sets of pound per rep
1x30x18
1x25x20
1x25x22
Superset
Seated Calf Raise: 3 1-minute cluster sets
3 set 80 kg
Hårdt

Tabata ABS:

Cable Crunch: 8 rounds: 20 seconds max reps, 10 seconds
27,5 godt men hårdt

Cable twist: 8 rounds: 20 seconds max reps, 10 seconds rest
10 kg. Ok

Lying Leg raise up: rounds: 20 seconds max reps, 10 seconds rest

Hjul: 8 rounds: 20 seconds max reps, 10 seconds rest
Ok

Plank: 8 rounds: 20 seconds max reps, 10 seconds rest
Ok

Skullcrusher: 3 sets of 10 reps
3x10x10 god form
Superset
Standing Barbell Curl: 3 sets of 10 reps
3x10x10 god form
Superset
Seated dB Calf Press: 3 sets of 10 reps
1x10x36
1x10x40
1x15x40

Steady-State Cardio:
7-9 % - 25 min - 6 km/t

Uge 4 - dag 7 / Cardio
Fredag D 1 august

Kettlebell swing: 8 rounds: 20 seconds max reps, 10 seconds rest
24 kg

Mountain climber: 8 rounds: 20 seconds max reps, 10 seconds rest
Hårdt

Kettlebell thrusters: 8 rounds: 20 seconds max reps, 10 seconds rest
12 kg kun en

High knees: 8 rounds: 20 seconds max reps, 10 seconds rest
Hårdt for min ankel

Spurt: 8 rounds: 20 seconds max reps, 10 seconds rest
8 % - 13 km/t

Speed row: 8 rounds: 20 seconds max reps, 10 seconds rest
Ok

Steady-State Cardio: 30
7-8 % - 10 min - 6 km/t
10 % - 10 min - 6,5 km/t

Uge 5 - dag 1 / Cardio /pump
Lørdag D 2 august

5 min Cardio
Cykel

Chest Press
2 min cluster
30 hver side. Hårdt. Pauser

Wide grip Lat pulldown
2 min cluster
50 kg hårdt

5 min Cardio
Ro

DB curl
2 min cluster
14 kg. Ok

Dips
2 min cluster
Bw. Hårdt

Cable crunch
2 min cluster
25 kg hårdt

Seated calf raise ved benpres
2 min cluster
100 kg. Ok. Kort pause

Squat
2 min cluster
60 kg. Hårdt

DB skulderpres
2 min cluster
16 kg. Hårdt

Uge 4 - dag 2 - ryg
Søndag D 10 august

Barbell Deadlift to Row: 3 sets of 10 reps, 30 seconds rest between sets
3x10x60
Ok

Dumbbell Incline Lever Pull: 2 sets of 15 reps, 30 seconds rest between sets
2x15x20
Ok. Hårdt

Single-Arm Lat Pull-Down: 1 set of 30 reps per arm. Ascending Reps: 2, 4, 6, 8, 10 reps per arm
22 kg

Rack Pull: 10 sets of 3 reps, 30 seconds rest between sets
Opv
1x3x120
7x3x130 tog lidt flere reps


Seated Single-Arm Cable Row: 6 sets of 5 reps, 30 seconds rest between sets
6x5x30 hårdt


Lat Pull-Down: 5 sets of 6 reps, 30 seconds rest between sets
1x6x60
4x6x65

Lidt ekstra row

Ingen Cardio:

Tier 1 Tabata Option: 8 rounds: 20 seconds work, 10 seconds rest
Kettlebell swing. 24 mega hårdt

Tier 2 Tabata Option: 8 rounds: 20 seconds work, 10 seconds rest
Mountain climber
Hårdt.

Steady-State Cardio: 10 minutes
Incline treadmill walk
7-8% hæld - 6,5 km/t

Tier 3 Tabata Option: 8 rounds: 20 seconds work, 10 seconds rest
Speed row

Tier 4 Tabata Option: 8 rounds: 20 seconds work, 10 seconds rest
Cykel spurt

Uge 4 - dag 4 / ben
Mandag D 11 august

Dumbbell Lunge: 3 sets of 10 reps, 30 seconds rest
3x10x16
Ok
Step up på aero bænk

Glute Ham Raise: 2 sets of 15 reps, 30 seconds rest
2x15
Hårdt

Leg Extension: 1 set of 30 ascending reps per leg
25 hårdt for højre

Leg Press: 10 sets of 3 reps, 30 seconds rest
7x3x200 hårdt
3x3x160

Front Squat: 6 sets of 5 reps, 30 seconds rest
6x5x60

Glute Bridgee with Pause: 5 sets of 6 reps, 30 seconds rest
Smith
3x6x80
1x7x80
1x8x70

Uge 4 - dag 3 / guns og læg
Onsdag D 13 august

Close grip bb pres
1x10x50
1x8x70
1x8x80
1x8x70

Bb curl
1x10x20
1x10x30
1x8x35
1x6x40

Rope Triceps Push-Down: 3 sets of pound per rep
1x30x20
1x25x25
1x20x30
Superset
Rope Hammer Curl: 3 sets of pound per rep
1x30x20
1x25x25
1x25x30

Reverse-Grip Triceps Push-Down: 3 sets of pound per
1x30x25
1x25x25
Superset
Cable Biceps Curl: 3 sets of pound per rep
1x30x25
1x25x25

Skullcrusher: 3 sets of 10 reps
3x10x7,5 god form
Superset
Standing Barbell Curl: 3 sets of 10 reps
3x10x7,5 god form
Superset
Seated dB Calf Press: 3 sets of 10 reps
2x30x50

Uge 4 - dag 5 / skulder
Torsdag D 14 august

Tabata ABS:

Cable Crunch: 8 rounds: 20 seconds max reps, 10 seconds
30kg godt men hårdt

Cable twist: 8 rounds: 20 seconds max reps, 10 seconds rest
10 kg. Ok

Hjul: 8 rounds: 20 seconds max reps, 10 seconds rest
Ok

Plank: 8 rounds: 20 seconds max reps, 10 seconds rest
Ok

Dumbbell Shrug: 3 sets of 10 reps, 30 seconds rest between sets
1x10x28
1x10x30
1x12x32

Seated Dumbbell Victory Press: 2 sets of 15 reps, 30 seconds rest
1x15x14 ok
1x15x16

Single-Arm Upright Row: 1 set of 30 ascending reps per arm
18 kg. Hårdt

Hang Clean and Press: 10 sets of 3 reps, 30 seconds rest between sets
10x3x60
Hårdt

Dumbbell Lateral Raise: 6 sets of 5 reps, 30 seconds rest between sets
5x5x12
1x8x12
Ok.

Alternating Dumbbell Front Raise: 5 sets of 6 reps, 30 seconds rest between sets
4x6x14
1x10x14 syre ud

Ryg, biceps og Cardio
Fredag D 15 august

Barbell Deadlift to Row: 3 sets of 10 reps, 30 seconds rest between sets
1x10x60
2x10x70
Ok

Dumbbell Incline Lever Pull: 2 sets of 15 reps, 30 seconds rest between sets
2x15x18
Godt

Single-Arm Lat Pull-Down: 1 set of 30 reps per arm. Ascending Reps: 2, 4, 6, 8, 10 reps per arm
24 kg

Rack Pull: 10 sets of 3 reps, 30 seconds rest between sets
Opv
1x3x120
6x3x130
2x3x140
1x10x120 hårdt

Seated Single-Arm Cable Row: 6 sets of 5 reps, 30 seconds rest between sets
6x5x30 hårdt
Ascending reps - 20 kg

Lat Pull-Down: 5 sets of 6 reps, 30 seconds rest between sets
1x6x50
1x6x60
2x6x65
1x10x60

Reverse grip row
1x12x20
1x15x25

Lat pulldowns
1x15x18
1x15x22

Preacher curl
1x10x5
1x10x10
1x8x12,5

Drag curl
1x10x10

Hammer curl
Ascending til 6 reps - 14 kg

Tier 1 Tabata Option: 8 rounds: 20 seconds work, 10 seconds rest
Kettlebell swing. 20. En hånd af gangen

Tier 2 Tabata Option: 8 rounds: 20 seconds work, 10 seconds rest
Mountain climber
Hårdt.

Steady-State Cardio: 10 minutes
Incline treadmill walk
7-8% hæld - 6,5 km/t

Tier 3 Tabata Option: 8 rounds: 20 seconds work, 10 seconds rest
Speed row

Tier 4 Tabata Option: 8 rounds: 20 seconds work, 10 seconds rest
Cykel spurt

Uge 4 - dag 4 / ben
Lørdag D 16 august

Dumbbell Lunge: 3 sets of 10 reps, 30 seconds rest
3x10x16
Ok

Leg curl: 2 sets of 15 reps, 30 seconds rest
2x15x40

Leg Extension: 1 set of 30 ascending reps per leg
25

Front Squat: 6 sets of 5 reps, 30 seconds rest
6x5x60

Leg curl superset extension
1x10x50
1x15x55

Seated calf raise
1x20x25
2x20x35

Cable Crunch: 8 rounds: 20 seconds max reps, 10 seconds
30kg godt men hårdt

Bryst skulder og triceps
Søndag D 17 august

Machine Fly: 3 sets of 10 reps, 30 seconds rest between sets
1x10x12
1x10x14
1x10x16
Godt

Svend Press: 2 sets of 15 reps, 30 seconds rest between sets
2x15x5kg
Hårdt

Single-Arm Top Cable Fly: 1 set of 30 ascending reps per arm
Ascending Reps: 2, 4, 6, 8, 10 reps per
12,5 kg. Ok

Reverse-Grip Decline Smith
Machine Press: 10 sets of 3 reps, 30 seconds rest
1x10xstang
1x8x60
10x3x80
Lort lort.

Alternativ Dumbbell Bench Press: 6 sets of 5 reps, 30 seconds rest
6x5x28
Ok

Leverage chest Press: 5 sets of 6 reps, 30 seconds rest between sets
5x6x40 hver side
Hårdt

Og triceps og skulder

Bryst
Tirsdag D 26 august

Machine Fly: 3 sets of 10 reps, 30 seconds rest between sets
1x10x12
1x10x14
1x10x16
Godt!

Svend Press: 2 sets of 15 reps, 30 seconds rest between sets
2x15x5kg
Hårdt

Single-Arm Top Cable Fly: 1 set of 30 ascending reps per arm
Ascending Reps: 2, 4, 6, 8, 10 reps per
12,5 kg. Hårdt.

Incline Smith Machine Press: 10 sets of 3 reps, 30 seconds rest
1x10xstang
1x8x60
10x3x80
Hårdt

Alternativ Dumbbell Bench Press: 6 sets of 5 reps, 30 seconds rest
6x5x28
Hårdt

Leverage chest Press: 5 sets of 6 reps, 30 seconds rest between sets
1x5x40 hver side. Hårdt
4x6x30
Hårdt

Ryg
Fredag D 29 august

Barbell Deadlift to Row: 3 sets of 10 reps, 30 seconds rest between sets
1x10x50
2x10x60
Ok

Dumbbell Incline Lever Pull: 2 sets of 15 reps, 30 seconds rest between sets
2x15x20
Godt

Single-Arm Lat Pull-Down: 1 set of 30 reps per arm. Ascending Reps: 2, 4, 6, 8, 10 reps per arm
20 kg

Rack Pull: 10 sets of 3 reps, 30 seconds rest between sets
Opv
1x3x120
6x3x130
1x8x130 gad ikke mere.

Seated Single-Arm Cable Row: 6 sets of 5 reps, 30 seconds rest between sets
Ascending reps - 20 kg. Rustne kabler

Lat Pull-Down: 5 sets of 6 reps, 30 seconds rest between sets
5x6x55

Ben og skulder
Lørdag D 30 august

Dumbbell Lunge: 3 sets of 10 reps, 30 seconds rest
1x10x14 aero
1x10x16 alm
1x10x16 aero
Ok

Glute Ham Raise: 2 sets of 15 reps, 30 seconds rest
2x15
Hårdt

Leg Extension: 1 set of 30 ascending reps per leg
25 hårdt for højre

Leg Press: 5 sets of 6 reps, 30 seconds rest
1x15x80
1x8x120
5x6x160

Front Squat: 6 sets of 5 reps, 30 seconds rest
1x15xstang
1x5x40
2x5x60

Dumbbell Shrug: 3 sets of 10 reps, 30 seconds rest between sets
1x10x28
1x10x32
1x10x34

Seated Dumbbell Victory Press: 2 sets of 15 reps, 30 seconds rest
1x15x14 ok
1x15x16 hårdt

Single-Arm Upright Row: 1 set of 30 ascending reps per arm
18 kg. Hårdt

Hang Clean and Press: 10 sets of 3 reps, 30 seconds rest between sets
2x3x60
Hårdt. Alt for træt

Dumbbell Lateral Raise: 6 sets of 5 reps, 30 seconds rest between sets
6x6x12

Alternating Dumbbell Front Raise: 5 sets of 6 reps, 30 seconds rest between sets
6x6x12
Syre af med overhead