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Upper Body far i lørdags d. 9/11:

Bænkpres, smal fat m. bands:
6 x 2 x 75

Military Press:
6 x 4 x 55

Dips: 4-5 x 5-8

Side raises: 5 x 10-12

Pendlay rows: 5 x 4-6

Chinups: 5 x 8-12

A1. DB curls: 5 x 10-12
A2. Reverse flyes: 5 x 12-15

Lower Body:

Squat:
8 x 2 x 110
1 x 2 x 130

Dødløft, mod bands:
Op til:
3x160
- 4x3x145

Bulgarian split squat: 4-5 x 6-8

Cable Crunches: 5 x 8-12

Upper Body:
Tirsdag:

Bænkpres m. pause:
8 x 2 x 75
1 x 2 x 90

Pullups:
4 x 6 x BW+10

Incline bænkpres m. pause:
6 x 3 x 75

Chest-supported rows: 4 x 8-12

JM Press: 4-5 x 6-8

Lower Body

Dødløft:
8 x 2 x 150
1 x 2 x 180

Pause squat:
6 x 3 x 115

RDL:
5 x 5 x 120

Woodchoppers: 5 x 8-12

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