Dag 7: Bryst/Triceps/Skulder
Bryst:
Flad BB bænk-press: 3x 3-8 .reps - 70,90,110
Incline DB press: 3x 6-10 reps - 70,80,90
Decline BB Bænk Press: 3x 6-10 reps - 70,80,90
Standing cable-fly: 3x 8-12 reps.- 12.5,15,17.5


Triceps:
Push-down: 3x 8-12 reps. - 27.5,37.5,47.5
Tricep extensions: 3x 8-12 - 36,41,41

Skuldre:
Smith machine press: 3x 8-12 - 50,60,70
Standing DB lateral raise: 3x 6-12 reps - 12,14,16
Front Raise: 3x6-12 reps - 12,14,14

Mave

Dag 8: Ryg/Biceps/Ben
Ryg:
Chins: 3 x 10-15 reps
Lat Pull Downs WideGrip: 4 x 6-12 - 60,70,80,90
Bent-over-row BB: 3x 5-10 reps. - 60,70,75,80
Lower Back Machine: 65,67.5,67.5
Sitting Pull Backs: 60,70,75

Biceps:
1-arm preacher DB curls: 3x 5-12 reps - 20,22,24
EZ BB curls: 3x 6-12 reps - 30,40,50
DB (long) Biceps: 3x 5-12 reps - 26,28,30

Ben:
Leg Press: 3x 150,170,190
Sitting leg-curls: 3x 6-12 reps. - 75,85,95
Leg extensions: 3x 6-12 reps - 75,85,95
Seated Calf Raises: 3x 8-15 reps - 190,190,190

Er virkelig elendig til at pose, men her kommer mit første lat spread pose: Kritik/Goder tillades

Dag 9: Bryst/Triceps/Skulder
Bryst:
Flad BB bænk-press: 3x 3-8 .reps - 70,90,110
Incline DB press: 3x 6-10 reps - 70,80,100
Decline BB Bænk Press: 3x 6-10 reps - 70,80,100
Standing cable-fly: 3x 8-12 reps.- 15,17.5,20


Triceps:
Push-down: 3x 8-12 reps. - 27.5,37.5,47.5
Tricep extensions: 3x 8-12 - 41,41,41

Skuldre:
Arnold Press: 3x 8-12 - 20,22,24
Standing DB lateral raise: 3x 6-12 reps - 12,14,16
Front Raise: 3x6-12 reps - 12,14,16

Mave

Dag 10: Ryg/Biceps/Ben
Ryg:
Chins: 3 x 10-15 reps
Lat Pull Downs WideGrip: 4 x 6-12 - 60,70,80,90
Bent-over-row BB: 3x 5-10 reps. - 70,80,85
Lower Back Machine: 67.5,67.5,67.5
Sitting Pull Backs: 70,75,80

Biceps:
1-arm preacher DB curls: 3x 5-12 reps - 22,24,26
EZ BB curls: 3x 6-12 reps - 30,40,50
DB (long) Biceps: 3x 5-12 reps - 26,28,30

Ben:
Leg Press: 3x 150,170,190
Sitting leg-curls: 3x 6-12 reps. - 75,85,95
Leg extensions: 3x 6-12 reps - 75,85,95
Seated Calf Raises: 3x 8-15 reps - 190,190,190

Dag 11: Bryst/Triceps/Skulder
Bryst:
Flad BB bænk-press: 3x 3-8 .reps - 70,90,110
Incline DB press: 3x 6-10 reps - 70,80,90
Decline BB Bænk Press: 3x 6-10 reps - 70,80,100
Standing cable-fly: 3x 8-12 reps.- 12.5,15,17.5


Triceps:
Push-down: 3x 8-12 reps. - 27.5,37.5,47.5
Tricep extensions: 3x 8-12 - 41,41,41

Skuldre:
Smith machine press: 3x 8-12 - 50,60,70
Standing DB lateral raise: 3x 6-12 reps - 12,14,16
Seated bent over lateral Raise: 3x6-12 reps - 12,14,14

Mave

Hvordan ser den ud? I forhold til jeg er igang med at cutte?
192cm,86kg, træning 6 gange ugentligt.

Dag 12: Ryg/Biceps/Ben
Ryg:
Pullups: 3 x 10-15 reps
Lat Pull Downs WideGrip: 3 x 6-12 reps - 70,80,100
Lat Pull Downs V-Grip: 3x 6-12 reps - 70,80,100
Bent-over-row BB: 3x 5-10 reps - 50,60,70
Sitting Rows: 3x - 6-12 reps - 65,75,80

Biceps:
1-arm preacher DB curls: 3x 5-12 reps - 22,24,26
EZ BB curls: 3x 6-12 reps - 30,40,50
DB (long) Biceps: 3x 5-12 reps - 26,28,30

Ben:
Squats: 3x 10 - 90,130,170(BOOOM!!)
Sitting leg-curls: 3x 6-12 reps. - 75,85,95
Leg extensions: 3x 6-12 reps - 75,85,95
Seated Calf Raises: 3x 8-15 reps - 190,190,190

VILDT godt træningspas! God energi og første gang jeg har taget 170kg squat!

Dag 13: Bryst/Triceps/Skulder
Bryst:
Flad BB bænk-press: 3x 3-8 .reps - 70,90,110
Incline DB press: 3x 6-10 reps - 70,80,90
Decline BB Bænk Press: 3x 6-10 reps - 70,80,100
Standing cable-fly: 3x 8-12 reps.- 12.5,15,17.5


Triceps:
Push-down: 3x 8-12 reps. - 27.5,37.5,47.5
Tricep extensions: 3x 8-12 - 41,41,41

Skuldre:
Smith machine press: 3x 8-12 - 50,60,70
Standing DB lateral raise: 3x 6-12 reps - 12,14,16
Seated bent over lateral Raise: 3x6-12 reps - 12,14,14

Prøver fra i dag af at køre alle øvelser med fuld ROM og ordentlig excentrisk/koncentrisk fase,og virkelig SQUEEZE musklerne...
- så falder lidt i kilo:

Dag 14: Ryg/Biceps/Ben
Ryg:
Chins: 3 x 10-15 reps
Lat Pull Downs WideGrip: 4 x 6-12 - 60,65,70,80
Bent-over-row BB: 3x 5-10 reps. - 60,70,75
Lower Back Machine: 65,67.5,67.5
Sitting Pull Backs: 60,65,70

Biceps:
DB curls med 3-5 sek squeeze: 3x 5-12 reps - 12,12,14
DB long curls med 3-5 sek squeeze: : 3x 6-12 reps - 12,12,12
Cable 1-hand squeeze: 3x 6-12 reps - 7.5,7.5,7.5DB

Ben:
Leg Press: 3x 120,140,160
Sitting leg-curls: 3x 6-12 reps. - 60,70,80
Leg extensions: 3x 6-12 reps - 65,75,80
Seated Calf Raises: 3x 8-15 reps - 140,160,180

10 min HIIT på cykel - 1 min normal, 1 min sprint, ... i 10 min.

Dag 15: Bryst/Triceps/Skulder
Bryst:
Flad DB bænk-press: 3x 3-8 reps - 24,26,28
Incline DB press: 3x 6-10 reps - 24,26,28
Decline DB Bænk Press: 3x 6-10 reps - 24,26,28
Standing cable-fly: 3x 8-12 reps.- 12.5,15,17.5
Standing cable-crossovers: 3x 20 reps - 6.25,7.5,10


Triceps:
Rope Push-down, 3 sek squeeze : 3x 8-12 reps. - 22.5,25,27.5
Underhand tricep pulldowns: 3x 8-12 - 6.25,7.5,10

Skuldre:
Arnold press: 3x 8-12 - 12,14,16
Seated DB lateral raise: 3x 8-12 reps - 7,8,9
Front Raise: 3x 8-12 reps - 8,9,10

10 min HIIT, 1 min normal 1 min spurt!

Det er fedt at køre fuld ROM og squeeze!

Dag 16: Ryg/Biceps/Ben
Ryg:
Chins: 3 x 10-15 reps
Lat Pull Downs WideGrip: 3 x 6-12 - 65,75,85
Bent-over-row BB: 3x 5-10 reps. - 60,70,75
Lower Back Machine: 3x 10-12 reps - 65,67.5,67.5
Sitting Rows: 3x 6-10 reps - 60,65,70

Biceps:
DB curls med 3-5 sek squeeze: 3x 5-12 reps - 12,12,14
DB long curls med 3-5 sek squeeze: : 3x 6-12 reps - 12,12,12
BB Preacher Curls squeeze: 3 x 8-12 reps: 30,30,30

Ben:
Leg Press: 3x - 120,150,180
Sitting leg-curls: 3x 6-12 reps. - 65,75,85
Leg extensions: 3x 6-12 reps - 65,75,80
Seated Calf Raises: 3x 8-15 reps - 140,160,180

Mave
10 min HIIT på cykel - 1 min normal, 1 min sprint, ... i 10 min.

Dag 17 d.2 oktober: Bryst/Triceps/Skulder
Bryst:
Flad DB bænk-press: 3x 3-8 reps - 24,26,28
Incline DB press: 3x 6-10 reps - 24,26,28
Decline DB Bænk Press: 3x 6-10 reps - 24,26,28
Standing cable-fly: 3x 8-12 reps.- 12.5,15,17.5
Standing cable-crossovers: 3x 20 reps - 6.25,7.5,10


Triceps:
Rope Push-down, 3 sek squeeze : 3x 8-12 reps. - 22.5,25,27.5
Push-downs, 3 sek squeeze: 3x 8-12 - 22.5,25,27.5

Skuldre:
Seated Shoulder Machine: 3x 8-12 - 45,50,55
Seated DB lateral raise: 3x 8-12 reps - 7,8,9
Seated Bent-over flyes: 3x 8-12 reps - 12,12,14

Dag 18: Ryg/Biceps/Ben
Ryg:
Chins: 3 x 10-15 reps
Lat Pull Downs WideGrip: 3 x 6-12 - 65,75,85
Bent-over-row BB: 3x 5-10 reps. - 60,70,75
Lower Back Machine: 3x 10-12 reps - 65,67.5,67.5
Sitting Rows: 3x 6-10 reps - 60,65,70

Biceps:
DB curls med 3-5 sek squeeze: 3x 5-12 reps - 12,12,14
DB long curls med 3-5 sek squeeze: : 3x 6-12 reps - 12,12,12
BB Preacher Curls squeeze: 3 x 8-12 reps: 30,30,30

Ben:
Leg Press: 3x - 120,150,180
Sitting leg-curls: 3x 6-12 reps. - 65,75,85
Leg extensions: 3x 6-12 reps - 65,75,80
Seated Calf Raises: 3x 8-15 reps - 140,160,180

Mave
10 min HIIT på cykel - 1 min normal, 1 min sprint, ... i 10 min.

Dag 19: Bryst/Triceps/Skulder
Bryst:
Flad DB bænk-press: 3x 3-8 reps - 26,28,30
Incline DB press: 3x 6-10 reps - 24,26,28
Decline DB Bænk Press: 3x 6-10 reps - 26,28,30
Standing cable-fly: 3x 8-12 reps.- 12.5,15,17.5
Standing cable-crossovers: 3x 20 reps - 6.25,7.5,10


Triceps:
Rope Push-down, 3 sek squeeze : 3x 8-12 reps. - 22.5,25,27.5
Tricep pulldowns: 3x 8-12 - 22.5,25,27.5

Skuldre:
Arnold press: 3x 8-12 - 12,14,16
Seated DB lateral raise: 3x 8-12 reps - 7,8,9
Front Raise: 3x 8-12 reps - 8,9,10
+ mave

Dag 20: Ryg/Biceps/Ben
Ryg:
Chins: 3 x 10-15 reps
Lat Pull Downs WideGrip: 3 x 6-12 - 65,75,85
Bent-over-row BB: 3x 5-10 reps. - 60,70,75
Lower Back Machine: 3x 10-12 reps - 65,67.5,67.5
Sitting Rows: 3x 6-10 reps - 60,65,70

Biceps:
DB curls med 3-5 sek squeeze: 3x 5-12 reps - 12,14,14
DB long curls med 3-5 sek squeeze: : 3x 6-12 reps - 12,12,12
BB Preacher Curls squeeze: 3 x 8-12 reps: 30,30,30

Ben:
Leg Press: 3x - 130,160,190
Sitting leg-curls: 3x 6-12 reps. - 65,75,85
Leg extensions: 3x 6-12 reps - 65,75,85
Seated Calf Raises: 3x 8-15 reps - 140,160,180

Mave
10 min HIIT på cykel - 1 min normal, 1 min sprint, ... i 10 min.

Dag 21: Bryst/Skulder/Triceps
Bryst:
Flad BB bænk-press
8 @ 70
8 @ 90
6 @ 110

Incline DB press
8 @ 70
8 @ 80
7 @ 95

Decline BB Bænk Press
8 @ 80
8 @ 90
8 @ 105

Standing cable-fly
12 @ 15
12 @ 17.5
12 @ 20

Skuldre:
Smith machine press
12 @ 50
12 @ 60
10 @ 70

Seated DB lateral raise
12 @ 7
12 @ 8
12 @ 9

Seated bent over lateral Raise
12 @ 12
12 @ 14
12 @ 14

Triceps:
Push-down
12 @ 22.5
12 @ 27.5
12 @ 32.5

Tricep extensions
12 @ 22.5
12 @ 27.5
12 @ 32.5

Dag 22: Ryg/Biceps/Ben
Ryg:
Chins
15 @ BW
15 @ BW
15 @ BW

Lat Pull Downs WideGrip
12 @ 65
12 @ 75
10 @ 85

Bent-over-row BB
10 @ 60
10 @ 70
10 @ 75

Lower Back Machine
12 @ 67.5
12 @ 67.5
12 @ 67.5

Sitting Rows
10 @ 60
10 @ 70
8 @ 80

Biceps:
DB curls med 3-5 sek squeeze
12 @ 12
12 @ 14
10 @ 14

DB long curls med 3-5 sek squeeze
12 @ 12
12 @ 12
10 @ 14

BB Preacher Curls squeeze
12 @ 30
12 @ 30
10 @ 30

Ben:
Leg Press
10 @ 130
10 @ 160
10 @ 190

Sitting leg-curls
12 @ 65
11 @ 75
10 @ 85

Leg extensions
12 @ 65
12 @ 75
10 @ 85

Seated Calf Raises
15 @ 150
15 @ 170
15 @ 190

Mave
10 min HIIT på cykel - 1 min normal, 1 min sprint, ... i 10 min.

Fine træninger du får fyret af Skulle lige til at nævne den meget rodede opstilling af dine træningspas, men kan se, du har ændret den på sidste side.

MortenFF skrev:Fine træninger du får fyret af Skulle lige til at nævne den meget rodede opstilling af dine træningspas, men kan se, du har ændret den på sidste side.

Ja jeg tænkte godt på det her forleden, så nu fik jeg endelig sat lidt styr på det

Dag 23: Bryst/Skulder/Triceps
Bryst:
Flad BB bænk-press
8 @ 70
8 @ 90
7 @ 110

Incline BB press
8 @ 70
8 @ 80
7 @ 95

Decline BB Bænk Press
8 @ 80
8 @ 90
7 @ 110

Standing cable-fly
12 @ 15
12 @ 17.5
12 @ 20

Skuldre:
Smith machine press
12 @ 50
12 @ 60
10 @ 70

Seated DB lateral raise
12 @ 7
12 @ 8
12 @ 9

Seated bent over lateral Raise
12 @ 12
12 @ 14
12 @ 14

Triceps:
Push-down
12 @ 22.5
12 @ 27.5
12 @ 32.5

Tricep extensions
12 @ 22.5
12 @ 27.5
12 @ 32.5

10 Min HIIT på 10% stigning - hårdt!

Er nu hjemvendt fra en fed ferieuge i Tyrkiet, nu tilbage til træning, hopper ind på Kris Gethin 12-week program, som jeg kommer til at træne med to venner! Håber det bliver godt

Startede ud med:
Week 5 - Day 32
Shoulders

Seated Barbell Twist:
150 reps, per side

Smith Machine Overhead Shoulder Press:
2x warmup 10-12
3x 10-12

12 @ 50
12 @ 50
12 @ 70
12 @ 80
10 @ 90

Smith Machine Overhead Shoulder Press (behind the neck):
1x 8-10
1x 8-10 dropset

10 @ 50
10 @ 50 - Dropset
10 @ 40 - Dropset

Seated Side Lateral Raise:
4 dropsets of 10 reps
1:
10 @ 10
10 @ 8
2:
10 @ 12
10 @ 10
3:
10 @ 12
10 @ 10
4:
10 @ 12
10 @ 10

Smith Machine Shrug:
1 warm up set of 8-10 reps
3 sets of 18-20 reps

10 @ 50
20 @ 70
20 @ 90
20 @ 110

Reverse Cable Flyes:
7 sets of 15 reps + + partial reps until failure

15 + partial reps @ 3,50
15 + partial reps @ 3,50
15 + partial reps @ 3,50
15 + partial reps @ 3,50
15 + partial reps @ 3,50
15 + partial reps @ 3,50
15 + partial reps @ 3,50

BOOM, shoulder-burn!
Fed træning, tog cirka 70 min.

Week 5 - Day 33 - Chest/Triceps

Dumbbell Bench Press
2 warm up sets
2 sets of 6-8 reps

10 @ 20
10 @ 24
8 @ 30
8 @ 30

Incline Dumbbell Press
2 warm up sets
2 sets of 10 reps, 1 triple drop set of 10 reps

10 @ 20
10 @ 22
10 @ 26
10 @ 28
Triple drop set:
10 @ 28
10 @ 22
10 @ 16

Butterfly
2 warm up sets
3 drop sets of 8 reps

10 @ 40
10 @ 45
1 Dropset:
8 @ 60
8 @ 40
2 Dropset:
8 @ 65
8 @ 45
3 Dropset:
8 @ 70
8 @ 50

Triceps Pushdown - Rope Attachment
2 warm up sets
3 drop sets of 10-12 reps

10 @ 20
10 @ 22.5
1 Dropset:
12 @ 27.5
12 @ 17.5
2 Dropset:
12 @ 32.5
12 @ 22.5
3 Dropset:
12 @ 37.5
12 @ 25

Cable Rope Overhead Triceps Extension
2 warm up sets
3 drop sets of 10-12 reps

10 @ 28
10 @ 30
1 Dropset:
12 @ 41
12 @ 30
2 Dropset:
12 @ 41
12 @ 30
3 Dropset:
12 @ 41
12 @ 30

Smith Machine Close-Grip Bench Press
2 warm up sets
2 sets of 12 reps, 1 set of 12 reps + partial reps until failure

10 @ 30
10 @ 30
12 @ 50
12 @ 55
12 + partial reps til failure @ 60

God workout! Hård og intens! Tog cirka 65 minutter.

Week 5 - Day 35 - Back/Biceps/Abs

Giant Set:

Chin-Up
3 sets of 16-20 reps

Wide-Grip Lat Pulldown (behind the neck)
3 sets of 6-10 reps
10 @ 75
8 @ 85
6 @ 95

Seated Cable Rows
3 drop sets of 8-10 reps
1 Dropset:
10 @ 55
10 @ 40
2 Dropset:
10 @ 60
10 @ 40
3 Dropset:
9 @ 65
10 @ 40

Superset:

Bent Over Barbell Row
3 sets of 12 reps
12 @ 60
12 @ 70
12 @ 75

Hyperextensions (Back Extensions)
3 drop sets of 12 reps
1 Dropset:
12 @ 30
12 @ 10
2 Dropset:
12 @ 30
12 @ 10
3 Dropset:
12 @ 30
12 @ 10

Superset:

Dumbbell Alternate Bicep Curl
1 set of 20 reps
2 sets of 8 reps
20 @ 14
8 @ 18
8 @ 20
Overhead Cable Curl
3 drop sets of 8 reps
1 Dropset:
8 @ 15
8 @ 10
2 Dropset:
8 @ 15
8 @ 10
3 Dropset:
8 @ 15
8 @ 10

Resume normal sets:

Lying Cable Curl
3 drop sets of 20 reps
1 Dropset:
20 @ 20
20 @ 12.5
2 Dropset:
20 @ 22.5
20 @ 12.5
3 Dropset:
20 @ 25
20 @ 12.5

Weighted Sit-Ups
3 sets of 10-15 reps
15 @ 10
15 @ 30
15 @ 30

Afsluttede med 10 min HIIT Cardio på cykel - 1 min normal, 30 sek spurt.
Nice workout! Pump i guns!

Week 5 - Day 36:
Legs

Stiff-Legged Barbell Deadlift
1 warm up sets of 8-10 reps
2 sets of 16-18 reps
10 @ 50
18 @ 70
18 @ 80

Leg Press
1 warm up sets of 8-10 reps
2 sets of 20 reps to failure
10 @ 90
20 @ 170
20 @ 190

Leg Extensions
1 warm up sets of 8-10 reps
3 triple drop sets of 16-20 reps
10 @ 40
1 Triple Dropset:
20 @ 75
20 @ 55
20 @ 40
2 Triple Dropset:
20 @ 85
20 @ 50
20 @ 40
3 Triple Dropset:
20 @ 95
20 @ 60
20 @ 35

Superset:

Seated Leg Curl
1 warm up set of 8-10 reps
3 drop sets of 16 reps
10 @ 40
1 Dropset:
16 @ 75
16 @ 45
2 Dropset:
16 @ 85
16 @ 45
3 Dropset:
16 @ 95
16 @ 45

Seated Calf Raises
1 warm up set of 8-10 reps
3 dropsets of 20 reps
10 @ 100
1 Dropset:
20 @ 170
20 @ 120
2 Dropset:
20 @ 180
20 @ 120
3 Dropset:
20 @ 190
20 @ 110

10 min cardio på ro-maskine! tough shit!
Mine ben er helt syrede til! Syg workout!

Week 5 - Day 29
Triceps

Triceps Pushdown - V-Bar Attachment
1 warm up set of 8-10 reps
3 triple drop sets of 15 reps
10 @ 20
1 TripleDropSet:
15 @ 32.5
15 @ 27.5
15 @ 22.5
2 TripleDropSet:
15 @ 37.5
15 @ 27.5
15 @ 17.5
3 TripleDropset:
15 @ 47.5
15 @ 27.5
15 @ 17.5

Close-Grip Barbell Bench Press
1 warm up sets of 8-10 reps
3 triple drop sets of 12 reps
10 @ 30
1 TripleDropSet:
12 @ 70
12 @ 50
12 @ 30
2 TripleDropSet:
12 @ 70
12 @ 50
12 @ 30
3 TripleDropset:
12 @ 70
12 @ 50
12 @ 30

Overhead Triceps Extension
1 warm up sets of 8-10 reps
3 triple drop sets of 10 reps
10 @ 30
1 TripleDropSet:
10 @ 41
10 @ 30
10 @ 20
2 TripleDropSet:
10 @ 41
10 @ 30
10 @ 20
3 TripleDropSet:
10 @ 41
10 @ 30
10 @ 20

Sluttede af med 10 min HIIT på cykel - INTENS WORKOUT! AAAAWEZOOOME

Day 38!
Shoulders

Superset:

Side Lateral Raise
1 warm up sets of 8-10 reps
3 triple drop sets of 10-12 reps
10 @ 10
1 Triple Drop set:
12 @ 16
12 @ 12
12 @ 8
2 Triple Drop Set:
12 @ 16
12 @ 12
12 @ 8
3 Triple Drop Set:
12 @ 16
12 @ 12
12 @ 8

Front Plate Raise
1 warm up set of 8-10 reps
3 sets of 10-12 reps
10 @ 10
12 @ 20
12 @ 20
12 @ 20

Superset:

Military Press
1 warm up sets of 8-10 reps
3 triple drop sets of 8-10 reps
10 @ 30
1 Triple Drop Set:
10 @ 60
10 @ 50
10 @ 30
2 Triple Drop Set:
10 @ 70
10 @ 50
10 @ 35
3 Triple Drop Set:
10 @ 80
10 @ 65
10 @ 55

Seated Bent-Over Rear Delt Raise
1 warm up sets of 8-10 reps
3 sets of 10-12 reps
10 @ 8
12 @ 12
12 @ 14
12 @ 14

Working Set:

Barbell Smith Shrug
3 sets of 18-20 reps
20 @ 70
20 @ 80
20 @ 100

Vanvittig fed skulder workout!

Day 39! Chest/triceps/abs

Dumbbell Bench Press
5 warm up sets of 8-10 reps
2 sets of 6-8 reps
10 @ 16
10 @ 18
10 @ 22
10 @ 26
10 @ 30
8 @ 41
8 @ 41

Decline Barbell Bench Press
2 warm up sets of 8-10 reps
1 triple drop set of 6-8 reps
10 @ 50
10 @ 60
Triple Drop Set:
8 @ 105
8 @ 90
8 @ 70

Incline Dumbbell Flyes
1 set of 8-10 reps
1 double-dropset of 8-10 reps
10 @ 30
Drop Set:
10 @ 30
10 @ 24

Cable Crossover
2 sets of 10-12 reps
1 drop set of 10-12 reps
12 @ 7.5
12 @ 10
Drop Set:
12 @ 10
12 @ 6.25

Superset:

Lying Close-Grip Barbell Triceps Extension Behind The Head
3 sets of 10-12 reps
12 @ 35
12 @ 35
12 @ 30

Bent-Arm Barbell Pullover
3 sets of 8-10 reps
10 @ 35
10 @ 35
10 @ 30

Resume normal sets:

Seated Triceps Press
2 warm up sets of 8-10 reps
3 sets of 10-12 reps
10 @ 30
10 @ 30
12 @ 41
12 @ 41
12 @ 41

Bench Dips
3 drop sets of 10-12 reps + partial reps until failure
1 Dropset:
12 @ BW + 40kg
12 @ BW + 20kg
2 Dropset:
12 @ BW + 40kg
12 @ BW + 20kg
3 Dropset:
12 @ BW + 40kg
12 @ BW + 20kg

Incline Reverse Crunch
3 sets of 12-15 reps

Sluttede af med 10 min HIIT cardio på cykel

Vanvittig nice workout med mine 2 bros, træningen tog cirka 120 minutter!

Day 42: Back/Biceps

Seated Rows
2 warm up sets of 8-10 reps
3 sets of 8-10 reps
10 @ 30
10 @ 40
10 @ 65
10 @ 75
10 @ 85

Lat Pullups
2 warm up sets of 8-10 reps
3 sets of 12-15 reps


Bent Over Barbell Row
2 warm up sets of 8-10 reps
3 sets of 10-12 reps
10 @ 30
10 @ 30
12 @ 60
12 @ 70
12 @ 80

Reverse Grip Pulldowns
3 sets of 12-15 reps
15 @ 65
15 @ 75
15 @ 85

Dumbell Long Curl
1 warm up set of 8-10 reps
3 sets of 8-10 reps
10 @ 16
10 @ 30
10 @ 30
10 @ 30

Concentration Curls
1 warm up set of 8-10 reps
3 sets of 12-15 reps
10 @ 12
15 @ 14
15 @ 16
15 @ 16

Machine Preacher Curls
7 sets of 10-15 reps
15 @ 30
15 @ 30
15 @ 30
15 @ 30
15 @ 30
15 @ 30
15 @ 30

PUUUMP! Underarmene og biceps var helt færdige efter!

Day 43 - Shoulders/Calves/Abs

Dumbbell Shoulder Press
2 warm up sets of 8-10 reps
2 sets of 6-10 reps
10 @ 14
10 @ 16
10 @ 26
10 @ 28

Side Lateral Raise
2 warm up sets of 8-10 reps
3 sets of 10-12 reps
10 @ 12
10 @ 12
12 @ 16
12 @ 18
12 @ 20

Front Dumbbell Raise
1 warm up set of 8-10 reps
3 sets of 10-12 reps
10 @ 10
12 @ 12
12 @ 14
12 @ 16

Standing Low-Pulley Deltoid Raise
3 sets of 8-10 reps + 3 negative reps
10+3 @ 6.25
10+3 @ 7.5
10+3 @ 10

Upright Barbell Row
7 sets of 12-15 reps (FST7)
15 @ 30
15 @ 32.5
15 @ 32.5
15 @ 35
15 @ 35
15 @ 37.5
15 @ 37.5

Superset:

Calf Press On The Leg Press Machine
3 sets of 20 reps
20 @ 130
20 @ 150
20 @ 170

Hanging leg raises
3 sets of 20-30 reps

12 min HIIT cardio på cykel!