Day 45: Shoulders

• Standing Dumbbell Shoulder Press
15 @ 16
15 @ 18
15 @ 20

• Standing Rear Delt Fly
15 @ 10
15 @ 15
15 @ 15

• Barbell Standing Military Press – Triple Drop Set
15 @ 30 + 15 @ 25 + 15 @ 20
15 @ 30 + 15 @ 25 + 15 @ 20
15 @ 30 + 15 @ 25 + 15 @ 20

• Hanging Side Raises
15 @ 16
15 @ 20
15 @ 22

• Seated Rear Delt Machine
15 @ 50
15 @ 60
15 @ 70

• Dumbbell Side Raises Supersetted with Dumbbell Front Raises
15 @ 12 + 15 @ 12
15 @ 14 + 15 @ 14
15 @ 16 + 15 @ 16

• V Front Press
15 @ 9
15 @ 10
15 @ 10

• Seated Machine Press
15 @ 50
15 @ 60
10 @ 70

Day 46: Legs/Abs

• Squats
15 @ 100
15 @ 110
15 @ 120 - TUNG! - Crashede næsten på sidste rep

• Leg Press - DEEP! God fokus her!
15 @ 100
15 @ 120
15 @ 150

• Seated Leg Curls
15 @ 70
15 @ 75
15 @ 80 - Max on machine!

• Leg Extensions - DEEP, HOLD & SQUEEZE! - GREAT FORM!
15 @ 75
15 @ 85
15 @ 95
15 @ 105

• Seated Calf Raises
15 @ 110
15 @ 140
15 @ 170
Tripledropset til slut for BURN:
10 @ 200 + 10 @ 140 + 10 @ 80

• Abs

Great workout, er begyndt at elske leg day!

Day 47: Arms/forearm

• Seated Preacher Curls
15 @ 40
15 @ 45
15 @ 50

• French Press
15 @ 35
15 @ 40
15 @ 45

• Incline Hammer Curls Supersetted with Triceps Pushdowns
15 @ 16 + 15 @ 65
15 @ 18 + 15 @ 70
15 @ 20 + 15 @ 75

• Standing Dumbbell Curl
15 @ 16
15 @ 18
15 @ 20

• Rope Triceps Extensions – Triple Drop Set
15 @ 65 + 50 + 35
15 @ 70 + 55 + 45
15 @ 80 + 65 + 55

• Cable Curls Supersetted with Underhand Cable Pushdowns
15 @ 50 + 15 @ 50
15 @ 55 + 15 @ 55
15 @ 70 + 15 @ 45

• Forearms

Gode spiderweb veins på venstre bicep idag!

Day 48: Full-body

• Incline DB Press - 3 sek squeeze 1 sek op
10 @ 12
10 @ 24
10 @ 26
10 @ 28

• Incline DB Flyes - 3 sek squeeze 1 sek op
10 @ 12
10 @ 20
10 @ 22
10 @ 24

• Seated Wing Machine - 3 sek squeeze
10 @ 65
10 @ 75
10 @ 85

• Seated V-bar Pulldowns - 3 sek squeeze
10 @ 55
10 @ 65
10 @ 75

• Seated DB Shoulder Press Superset with Front Lateral Raises
10 @ 16 + 10 @ 10
10 @ 18 + 10 @ 10
10 @ 20 + 10 @ 10

• Leg Extensions - 3 sek squeeze superset with Negative Reps Leg Press
10 @ 65 + 10 @ 100
10 @ 75 + 10 @ 120
10 @ 85 + 10 @ 140

Day 49: Chest

• Flat Bench Press
15 @ 50
15 @ 70
15 @ 80

• Incline Bench Press Supersetted with Decline Bench Press
15 @ 50 + 15 @ 50
15 @ 60 + 15 @ 60
15 @ 65 + 15 @ 65

• Flat DB Flyes
15 @ 20
15 @ 22
10 @ 24

• Standing Cable Fly’s
15 @ 20
15 @ 25
15 @ 30

• Seated Incline Cable Fly’s
15 @ 15
15 @ 20
15 @ 25

• Standing Decline Cable Fly’s – Triple Drop set
15 @ 25 + 15 @ 20 + 15 @ 15
15 @ 25 + 15 @ 20 + 15 @ 15
15 @ 25 + 15 @ 20 + 15 @ 15

• Decline DB Flyes
10 @ 12
10 @ 14
10 @ 16

Day 50: Back

• Deadlift
15 @ 50
15 @ 90
15 @ 110
10 @ 130

• Bent Over Barbell Rows underhand superset with BOR normal
10 @ 50 + 10 @ 50
10 @ 60 + 10 @ 60
10 @ 70 + 10 @ 70

• Pull Ups Supersetted with Cable Wings
15 @ BW + 15 @ 45
15 @ BW + 15 @ 50
15 @ BW + 15 @ 55

• Lat Pull Downs
15 @ 60
15 @ 70
15 @ 80

• Seated Cable Rows – Triple Drop set
15 @ 75 + 15 @ 55 + 15 @ 40
15 @ 80 + 15 @ 60 + 15 @ 45
15 @ 90 + 15 @ 65 + 15 @ 50

• Lænd machine - Dropset
15 @ 100 + 15 @ 70
15 @ 100 + 15 @ 70
15 @ 100 + 15 @ 70

Day 51: Shoulders

• Seated Dumbbell Shoulder Press Superset with Front Raises
15 @ 20 + 10 @ 10
15 @ 24 + 10 @ 10
15 @ 26 + 10 @ 10

• Standing Rear Delt Fly
15 @ 10
15 @ 15
15 @ 15

• Hanging Side Raises
15 @ 12
15 @ 12
15 @ 12

• Barbell Standing Military Press – Triple Drop Set
15 @ 35 + 15 @ 25 + 15 @ 15
15 @ 40 + 15 @ 25 + 15 @ 15
15 @ 40 + 15 @ 25 + 15 @ 15

• Seated Rear Delt Machine
15 @ 50
15 @ 60
15 @ 70

• Seated Dumbbell Side Raises Supersetted with Seated Dumbbell Front Raises
15 @ 6 + 15 @ 6
15 @ 7 + 15 @ 7
15 @ 8 + 15 @ 8

• V Front Press Superset with DB Shrugs
15 @ 10 + 15 @ 40
15 @ 10 + 15 @ 40
15 @ 10 + 15 @ 40

Day 52: Legs

• Squats - God Dybde idag!
15 @ 60
15 @ 80
15 @ 100

• Leg Press - DEEP! God fokus her!
15 @ 120
15 @ 140
15 @ 160
Tripledropset:
5 @ 220 + 5 @ 180 + 5 @ 140

• Seated Leg Curls
15 @ 70
15 @ 75
15 @ 80 - Max on machine!

• Leg Extensions - DEEP, HOLD & SQUEEZE! - GREAT FORM!
15 @ 75
15 @ 85
15 @ 95
15 @ 105

• Seated Calf Raises
15 @ 110
15 @ 140
15 @ 170

Day 53: Arms/forearm

• Seated Preacher Curls
15 @ 40
15 @ 45
15 @ 50

• French Press
15 @ 30
15 @ 35
15 @ 40

• Seated Incline Hammer Curls Supersetted with Triceps Pushdowns
15 @ 12 + 15 @ 70
15 @ 14 + 15 @ 75
15 @ 16 + 15 @ 85

• Standing Dumbbell Curl
15 @ 16
15 @ 18
15 @ 20

• Rope Triceps Extensions – Triple Drop Set
15 @ 65 + 15 @ 50 + 15 @ 35
15 @ 70 + 15 @ 55 + 15 @ 45
15 @ 80 + 15 @ 65 + 15 @ 55

• Barbell Curls – Triple Drop Set
10 @ 30 + 10 @ 25 + 10 @ 20
10 @ 30 + 10 @ 25 + 10 @ 20
10 @ 30 + 10 @ 25 + 10 @ 20

• Cable Curls Supersetted with Underhand Cable Pushdowns
15 @ 50 + 15 @ 50
15 @ 55 + 15 @ 55
15 @ 65 + 15 @ 65

• Forearms

Begynder fra idag at køre lavere reps: 5-8 for at få lidt variation de sidste par uger inden turen går til USA.

Day 54: Chest

• Flat Bench Press
10 @ 50
8 @ 90
8 @ 100
7 @ 110

• Decline Bench Press
10 @ 50
8 @ 90
7 @ 100
6 @ 110

• Incline Bench Press; 5 wide, 5 normal, 5 close
5 @ 40 + 5 @ 40 + 5 @ 40
5 @ 45 + 5 @ 45 + 5 @ 45
5 @ 50 + 5 @ 50 + 5 @ 50

• Incline DB Flyes
10 @ 12
8 @ 24
8 @ 26
8 @ 26

• Standing Cable Fly’s
8 @ 30
8 @ 35
8 @ 40

• Seated Incline Cable Fly’s
8 @ 20
8 @ 25
8 @ 30

• Decline Cable Flyes
8 @ 20
8 @ 25
7 @ 30

Day 55: Back

• Deadlift
10 @ 50
8 @ 130
6 @ 140
3 @ 150

• BOR underhand grip
8 @ 70
8 @ 80
8 @ 90

• Pull Ups - Fokus på vingerne
10 @ BW
10 @ BW
10 @ BW

• Lat Pull Downs
8 @ 70
8 @ 80
8 @ 90

• Seated Cable Rows
8 @ 105
8 @ 110
8 @ 115 - MAX ON MACHINE

• Lænd machine - Dropset
10 @ 100 + 10 @ 70
10 @ 100 + 10 @ 70
10 @ 100 + 10 @ 70

• Seated Wing Machine
8 @ 90
8 @ 100
6 @ 110

- BOOM! Nice workout.
Godt og vel 2 timer inkl. cardio. Godt pump i ryggen!

Day 56: Shoulders

• Seated Dumbbell Shoulder Press Superset with Front Raises
10 @ 12 + 10 @ 5
8 @ 26 + 8 @ 10
8 @ 28 + 8 @ 10
7 @ 30 + 8 @ 10

• Standing Rear Delt Fly
10 @ 10
8 @ 15
8 @ 20

• Hanging Side Raises
8 @ 12
8 @ 14
8 @ 16

• Barbell Standing Military Press – Triple Drop Set
8 @ 40 + 8 @ 30 + 8 @ 25
8 @ 45 + 8 @ 30 + 8 @ 25
8 @ 50 + 8 @ 30 + 8 @ 25

• Seated Rear Delt Machine
10 @ 60
8 @ 70
6 @ 80

• Seated Dumbbell Side Raises Supersetted with Seated Dumbbell Front Raises
8 @ 7 + 8 @ 7
8 @ 8 + 8 @ 8
8 @ 9 + 8 @ 9

• V Front Press
8 @ 10
8 @ 10
8 @ 10

• Barbell Shrugs
8 @ 90
8 @ 120
8 @ 140

• DB Rear Raises
8 @ 10
8 @ 12
8 @ 14

Day 57: Arms/forearm

• Seated Preacher Curls
8 @ 40
8 @ 50
6 @ 55

• French Press
8 @ 40
8 @ 45
8 @ 45

• Seated Incline Hammer Curls Supersetted with Triceps Pushdowns
10 @ 16 + 10 @ 75
10 @ 18 + 10 @ 85
10 @ 20 + 10 @ 90

• Standing Dumbbell Curl
8 @ 22
8 @ 24
8 @ 26

• Rope Triceps Extensions – Triple Drop Set
8 @ 70 + 8 @ 50 + 8 @ 30
8 @ 75 + 8 @ 55 + 8 @ 35
8 @ 80 + 8 @ 65 + 8 @ 40

• Cable Curls Supersetted with Underhand Cable Pushdowns
8 @ 60 + 8 @ 60
8 @ 65 + 8 @ 65
8 @ 70 + 8 @ 70

• Barbell Curls – Triple Drop Set
10 @ 30 + 10 @ 25 + 10 @ 20
10 @ 30 + 10 @ 25 + 10 @ 20
10 @ 30 + 10 @ 25 + 10 @ 20

• Forearms

Day 58: Legs

• Squats - Kunne ikke squatte idag da en nerve i ryggen havde sat sig fast

• Leg Extensions
10 @ 75
8 @ 105
8 @ 110
8 @ 115

• Seated Leg Curls
8 @ 75
8 @ 75
8 @ 75

• Leg Press
10 @ 100
8 @ 200
8 @ 210
8 @ 220
8 @ 230

• Seated Calf Raises - 30 second rest between sets
15 @ 80
15 @ 100
15 @ 120
15 @ 140
15 @ 160
12 @ 180
10 @ 200
15 @ 60

• Abs

Day 59: Full-body

• Incline DB Press
10 @ 12
10 @ 32
10 @ 34
10 @ 36

• Decline DB Press
10 @ 30
10 @ 32
10 @ 34

• Incline DB Flyes
10 @ 20
10 @ 22
10 @ 24

• Seated Cable Rows
10 @ 105
10 @ 110
8 @ 115

• Pullups
10 @ BW
10 @ BW
10 @ BW

• Seated Wing Machine
10 @ 65
10 @ 105
8 @ 115

• Rear Delt Cable Flyes
10 @ 10
10 @ 15
10 @ 15

• Seated Shoulder Press Smith
10 @ 50
8 @ 80
8 @ 80

• Standing DB Curls Superset Standing DB Hammer Curls
10 @ 16 + 10 @ 16
10 @ 20 + 10 @ 20
10 @ 22 + 10 @ 22

• Tricep Rope Pushdowns
10 @ 30
10 @ 40
10 @ 50

• Leg Extensions superset with Negative Reps Leg Press
10 @ 75 + 10 @ 110
10 @ 105 + 10 @ 130
10 @ 115 + 10 @ 150

Day 60: Chest

• Flat Bench Press
10 @ 50
8 @ 90
8 @ 100
8 @ 115 - PR

• Decline Bench Press
10 @ 50
8 @ 90
8 @ 100
6 @ 115 - PR

• Incline Bench Press; 5 wide, 5 normal, 5 close
5 @ 40 + 5 @ 40 + 5 @ 40
5 @ 45 + 5 @ 45 + 5 @ 45
5 @ 50 + 5 @ 50 + 5 @ 50

• Incline DB Flyes
10 @ 12
8 @ 24
8 @ 26
6 @ 28

• Standing Cable Fly’s
8 @ 30
8 @ 35
8 @ 40

• Decline Cable Flyes
8 @ 20
8 @ 25
8 @ 30

• Seated Incline Cable Fly’s
8 @ 20
8 @ 25
8 @ 30 + 8 @ 15

Day 61: Back

• Deadlift
10 @ 50
8 @ 90
8 @ 130
3 @ 160 - PR!

• BOR underhand grip
10 @ 50
8 @ 70
8 @ 90
7 @ 100

• Pull Ups - Fokus på vingerne
10 @ BW
10 @ BW
10 @ BW

• Seated Cable Rows
8 @ 105
8 @ 110
8 @ 115

• Lat Pull Downs
8 @ 70
8 @ 90
8 @ 100

• Lænd machine - Dropset
10 @ 110 + 10 @ 80
10 @ 110 + 10 @ 80
10 @ 110 + 10 @ 80

• Seated Wing Machine
8 @ 80
8 @ 105
5 @ 115
4 @ 120
8 @ 80

• Standing Cable Wing
8 @ 50
8 @ 55
8 @ 60
8 @ 70

God styrke idag, masser af energi! YEAH BUDDY!

Day 62: Shoulders/Legs/Abs

Shoulders

• Seated Dumbbell Shoulder Press Superset with Front Raises
10 @ 12 + 10 @ 5
8 @ 20 + 8 @ 10
8 @ 22 + 8 @ 10
8 @ 24 + 8 @ 10

• Standing Rear Delt Fly
10 @ 10
10 @ 15
10 @ 20

• Hanging Side Raises
8 @ 12
8 @ 14
8 @ 16

• Barbell Standing Military Press – Triple Drop Set
8 @ 40 + 8 @ 30 + 8 @ 25
8 @ 50 + 8 @ 30 + 8 @ 25
6 @ 55 + 8 @ 30 + 8 @ 25

• Seated Rear Delt Machine
10 @ 60
8 @ 70
8 @ 80
6 @ 90

• Seated Dumbbell Side Raises
8 @ 8
8 @ 9
8 @ 10

• V Front Press
8 @ 10
8 @ 10
8 @ 10

• DB Rear Raises
8 @ 12
8 @ 14
8 @ 16

• Barbell Shrugs
10 @ 50
8 @ 90
8 @ 130

Legs

• Squats
8 @ 60
8 @ 80
8 @ 100

• Leg Extensions
10 @ 50
8 @ 115
8 @ 115
8 @ 115

• Seated Leg Curls
8 @ 75
8 @ 75
8 @ 75

• Leg Press
10 @ 80
8 @ 230
8 @ 230
10 @ 100

• Seated Calf Raises - 30 second rest between sets
10 @ 100
10 @ 120
10 @ 140
10 @ 160
10 @ 180
10 @ 200
10 @ 60
10 @ 80

• Abs

Day 63: Arms/Forearm/Quads

• Seated Preacher Curls
10 @ 30
10 @ 40
8 @ 50

• French Press
10 @ 30
10 @ 35
10 @ 40

• Seated Incline Hammer Curls Supersetted with Triceps Pushdowns
10 @ 16 + 10 @ 75
10 @ 18 + 10 @ 85
10 @ 20 + 10 @ 90

• Standing Dumbbell Curl
8 @ 16
8 @ 18
8 @ 20

• Rope Triceps Extensions
10 @ 35
10 @ 45
10 @ 50

• Cable Curls Supersetted with Underhand Cable Pushdowns
8 @ 60 + 8 @ 45
8 @ 70 + 8 @ 50
8 @ 75 + 8 @ 55

• Forearms

• Leg Extensions
10 @ 75
10 @ 85
10 @ 95
10 @ 105

Day 64: Chest/Legs

• Flat Bench Press
10 @ 50
8 @ 90
8 @ 100
8 @ 105

• Decline Bench Press
10 @ 50
10 @ 70
8 @ 90

• Incline Bench Press; 5 wide, 5 normal, 5 close
5 @ 50 + 5 @ 50 + 5 @ 50
5 @ 55 + 5 @ 55 + 5 @ 55
5 @ 60 + 5 @ 60 + 5 @ 60

• Incline DB Flyes
10 @ 12
10 @ 20
10 @ 22
10 @ 24

• Standing Cable Fly’s
10 @ 25
10 @ 30
8 @ 35
8 @ 40

• Decline Cable Flyes
10 @ 15
8 @ 20
8 @ 25
8 @ 30

• Seated Flat Cable Fly’s
10 @ 15
8 @ 20
8 @ 25
8 @ 30

• Seated Leg Curls - Negative Reps
10 @ 65
10 @ 70
8 @ 75

• Leg Press - Negative Reps
10 @ 140
8 @ 150
8 @ 160

• Seated Calf Raises
15 @ 140
15 @ 140
15 @ 140
15 @ 140
15 @ 140
15 @ 140

UPDATE!

Mandag d.11 marts
Vægt:93 kg
Højre arm: 41cm
Venstre arm: 41cm
Bryst: 115cm
Skulder: 133cm
Læg: 40cm
Lår: 65cm
Hofte: 89cm
BF: 16%

Torsdag d.4 Juli
Vægt: 83 kg
Overarm: 40cm
Underarm: 33cm
Skulder: 134cm
Bryst: 112cm
Hofte: 81cm
Talje: 78cm
Lår: 62cm
Læg: 39cm
BF: 10%

Lidt sammenligningsbilleder.. Står lidt skævt på det ene billede men det går sku' nok, det er blot for at sammenligne 93 kg vs 83 kg.
93 kg billeder er taget d. 11 marts 2013
83 kg billeder er taget d. 3 juli 2013
Bodyfat på hhv. omtrent 16% og 10%

Day 65: Back/Shoulders/Arms

SLOW & CONTROLLED WORKOUT WITH MY LILBRA!

• Deadlift
10 @ 50
10 @ 80
10 @ 110
10 @ 130

• BOR underhand grip
10 @ 50
10 @ 60
10 @ 70

• Pull Ups - Fokus på vingerne
10 @ BW
10 @ BW
10 @ BW

• Seated Cable Rows
10 @ 65
10 @ 75
10 @ 80

• Lat Pull Downs
10 @ 60
10 @ 70
10 @ 80

• Standing Cable Wing
10 @ 45
10 @ 50
10 @ 55

• Seated DB Shoulder Press
10 @ 12
10 @ 20
10 @ 22
10 @ 24

• Seated DB Lateral Raises
10 @ 8
10 @ 9
10 @ 10

• Standing Rear Delt Cable
10 @ 15
10 @ 15
10 @ 15

• Prone Biceps Curls
10 @ 20
10 @ 25
10 @ 30

• Cable Tricep Kickbacks
10 @ 10
10 @ 15
10 @ 15

Det var altså sidste workout inden jeg imorgen rejser 3 uger til New York og Florida.

Er hjemvendt fra 3 uger i USA og nu begynder træningen igen, men torsdag d.1 august hedder det 8 dage i tyrkiet.
Er begyndt på nyt program.

Dag 1: Bryst/Læg
Flat BP
Incline BP
Decline BP
Standing Cable Fly's
Seated Incline Cable Fly's
Calf Raises

Dag 2: Ben/Mave
Squat
Leg Press
Leg Extensions
Leg Curls
Abs

Dag 3: Ryg
Deadlift
Superset: Pull ups & Cable Wings
Cable Rows
Lat Pullsdowns
Wing Rows
Lænd maskine

Dag 4: Skulder/Mave
Shoulder Press
Hanging side raises
Rear Delt Raises maskine
Front Raises
Seated Side Raises
Standing Delt rear raises
Shrugs
Abs

Dag 5: Guns/Ben
Barbell Preacher Curls
Dips
Superset: Standing Biceps & hammer curls
Tricep pushdowns cable
Prone barbell curls
Tricep pushdowns rope
Superset: Leg press & Leg extensions

Dag 6: Full body
1-2 øvelser af hver muskelgruppe

Dag 1: Bryst/Læg

Flat BP
12 @ 50
12 @ 70
10 @ 80
8 @ 100

Incline BP
10 @ 50
10 @ 55
8 @ 60

Decline BP
10 @ 50
10 @ 70
8 @ 80
6 @ 90

Standing Cable Fly's
12 @ 20
12 @ 25
10 @ 30
10 @ 35

Seated Incline Cable Fly's
12 @ 15
12 @ 20
10 @ 25
8 @ 30

Calf Raises
15 @ 110
15 @ 120
15 @ 130
15 @ 140
15 @ 150
15 @ 160

Dag 2: Ben/Mave

Squat
12 @ 50
12 @ 70
10 @ 90
8 @ 110

Leg Press
12 @ 80
10 @ 220
8 @ 225
8 @ 230

Leg Extensions
12 @ 70
12 @ 105
10 @ 110
10 @ 115

Leg Curls
12 @ 60
12 @ 65
12 @ 70
12 @ 75

Abs

Var lidt død idag, så ikke særlig "stærk" træning idag.

Dag 3: Ryg

Deadlift
12 @ 50
12 @ 90
8 @ 130
6 @ 140

Pull-ups
12 @ BW
12 @ BW
12 @ BW
12 @ BW

Cable Rows
12 @ 45
12 @ 60
12 @ 75
10 @ 90

Lat Pulldowns
12 @ 50
12 @ 60
12 @ 70
12 @ 80

Wing Rows
12 @ 50
12 @ 70
12 @ 80
10 @ 90

Lænd maskine
12 @ 60
12 @ 80
12 @ 90
12 @ 100

Dag 4: Guns/Abs

Barbell Preacher Curls
12 @ 30
12 @ 40
10 @ 45
8 @ 50

Dips
12 @ BW
12 @ BW+10kg
12 @ BW+20kg
10 @ BW+25kg

Superset: Standing Biceps & hammer curls
12 @ 12 + 12 @ 12
12 @ 20 + 12 @ 22
12 @ 22 + 12 @ 26
12 @ 22 + 12 @ 28

Tricep pushdowns cable
12 @ 50
12 @ 70
12 @ 80
10 @ 90

Prone barbell curls
12 @ 30
10 @ 35
10 @ 35

Tricep pushdowns rope
12 @ 40
12 @ 45
12 @ 50
12 @ 55

Underarm
Abs

Dag 5: Skulder

Barbell Shoulder Press
12 @ 30
12 @ 40
10 @ 50
8 @ 55

Hanging side raises
12 @ 12
12 @ 14
12 @ 16
12 @ 18

Rear Delt Raises maskine
12 @ 40
12 @ 55
10 @ 65
7 @ 75

Front Raises
20 @ 10
20 @ 12
20 @ 14
20 @ 16

Seated Side Raises
12 @ 5
12 @ 8
12 @ 9
12 @ 10

Standing Delt rear raises
12 @ 10
12 @ 15
12 @ 20
11 @ 25

Smith Shrugs - Front superset Back
10 @ 50 + 10 @ 50
10 @ 70 + 10 @ 70
10 @ 100 + 10 @ 70

Dag 6: Full body

Superset: Incline BP & Decline BP
12 @ 50 + 12 @ 50
12 @ 70 + 12 @ 70
10 @ 80 + 12 @ 80

Superset: Cable Rows & Pullups
12 @ 60 + 12 @ BW
12 @ 75 + 12 @ BW
12 @ 90 + 12 @ BW

Superset: Leg Curls & Leg extensions
12 @ 75 + 12 @ 115
12 @ 75 + 12 @ 115
12 @ 75 + 12 @ 115

Superset: Side Lateral & Singlearm Kettlebell Shoulderpress
12 @ 12 + 10 @ 20
12 @ 14 + 10 @ 20
12 @ 16 + 9 @ 20

Superset: Closegrip Bench Press & Singlearm Preach Bicep Curls
12 @ 50 + 12 @ 14
12 @ 70 + 12 @ 16
10 @ 80 + 12 @ 18