Daddys logbog(1)

Dag 1, uge 1

Pause interval: 30 sekunder
Træningstid: 40min
Dagens samlet cardio: 25 + 20 + 30 = 85min

Dumbell Bænkpres 4 x 15 x 20kg
Decline Barbel Bænkpres 3 x 15 x 50kg
Cable Flyers 3 x 15 x 20kg

Standing Biceps Curls 4 x 15 x 10kg
EZ Bar Biceps Curls 3 x 15 x 15kg
Seated Hammer Curls 3 x 12 x 8kg

Dag 2, uge 1:

Pause interval: 30 sekunder
Træningstid: 40 minutter
Dagens samlet cardio: 25 + 25 + 30 = 90 min

T-Bar Row with Handle 4 x 15 x 65kg
Stiff-legged Dødløft 3 x 12 x 70kg
Lateral Pulldown 3 x 15 x 40kg

Triceps Pushdown 3 x 15 x 50kg
Reverse-grip Triceps Pulldown 3 x 15 x 40kg
Cable Rope Overhead Triceps Extension 3 x 15 x 15kg

Dag 3, uge 1:

Pause interval: 30 sekunder
Træningstid: 40 minutter
Dagens samlet cardio: 30 min

Barefooted Squat 4 x 15 x 50kg
Leg Curls 3 x 15 x 35kg
Leg Extensions 3 x 15 x 35kg
Calf Raises 3 x 15 x 100kg + dropset 20 x calf raises bodyweight

Barbel Shoulderpress 3 x 15 x 30kg
Seated Lateral Raises 3 x 15 x 4kg
Bent-over Delt Raises 3 x 15 x 6kg

Dag 4, uge 1

Pause interval: 40 sekunder
Træningstid: 40min
Dagens samlet cardio: 30min

Dumbell Bænkpres
2 x 15 x 24kg
1 x 8 x 24kg + 7 x 18kg
1 x 7 x 24kg + 8 x 18kg

Decline Dumbell Bænkpres (supinated Grip)
3 x 15 x 18kg

Cable Flyers
3 x 15 x 20kg

Standing Biceps Curls
3 x 15 x 10kg
1 x 9 x 10kg + 1 x 6 x 8kg

EZ Bar Biceps Curls
3 x 15 x 15kg

Concentrated Biceps Curls
3 x 10 x 6kg

Daddys logbog(1)

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