Dag 9: Ryg

Bent over rows overhand
12 @ 50
12 @ 70
12 @ 90
12 @ 100

Superset: Pull ups & Cable Wings
12 @ BW + 12 @ 30
12 @ BW + 12 @ 50
12 @ BW + 12 @ 60
12 @ BW + 12 @ 70

Cable Rows
12 @ 80
12 @ 115
12 @ 115
12 @ 115

Lat Pulldowns RG
12 @ 60
12 @ 80
10 @ 90
8 @ 100

Wing Rows
12 @ 50
10 @ 100
8 @ 110
5 @ 130

Lænd maskine
12 @ 70
12 @ 80
12 @ 90
12 @ 100
12 @ 110

Et billede efter dagens rygtræning. Christmas tree incoming!!



Sluttede aftenen af med 45 min SPC og 15 min HIIT på cyklen. I alt 60 min cardio + lidt abs. Stærkt.

Dag 10: Skulder

Smith Barbell Shoulder Press - Tripledropset
12 @ 50
12 @ 70 + 12 @ 50 + 12 @ 30
12 @ 80 + 10 @ 60 + 12 @ 40
10 @ 90 + 8 @ 70 + 12 @ 50

Cable side raises
12 @ 10
12 @ 15
12 @ 20
10 @ 25

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

Behind The Neck Smith Barbell Shoulder Press
12 @ 30
12 @ 50
10 @ 70

Superset: Front raises & Seated Side Raises
12 @ 12 + 12 @ 12
12 @ 18 + 12 @ 14
12 @ 20 + 12 @ 16

Rear Delt Raises maskine
12 @ 60
12 @ 65
12 @ 75

Barbell Shrugs
12 @ 100
10 @ 170
8 @ 200
6 @ 220

Rigtig god workout idag. Der blev kørt godt igennem + en dude spurgte mig om jeg skulle stille op til konkurrence, så det var alt i alt en ganske fornuftig workout idag!

Dag 11: Guns/abs

Barbell Preacher Curls
12 @ 30
12 @ 40
12 @ 45
9 @ 50

Dips
12 @ BW + 10
12 @ BW + 20
12 @ BW + 35
10 @ BW + 45 kg - Pretty Stronk Imo

Superset: Seated Biceps & hammer curls
12 @ 12 + 12 @ 12
12 @ 16 + 12 @ 16
12 @ 20 + 12 @ 20

Fransk pres
12 @ 30
12 @ 35
10 @ 40
6 @ 45

Seated DB concentration curls
12 @ 12
12 @ 16
10 @ 22

Tricep pushdowns cable
12 @ 75
12 @ 85
12 @ 90

Underarme
Abs

Sluttede af med 10 min HIIT på cyklen.

Dag 12: Fullbody

Superset: Incline BP & Decline BP
12 @ 50 + 12 @ 50
12 @ 70 + 12 @ 70
8 @ 80 + 10 @ 80

Superset: Pullups & Cable Rows
12 @ BW + 12 @ 60
12 @ BW + 12 @ 80
12 @ BW + 12 @ 115

Superset: Standing DB Shoulder Press & Side laterals
12 @ 16 + 12 @ 12
12 @ 18 + 12 @ 12
12 @ 20 + 12 @ 12

Superset: Leg Extensions & Leg Curls
12 @ 115 + 12 @ 75
12 @ 115 + 12 @ 75
12 @ 115 + 12 @ 50 + 12 @ 75 + 12 @ 40

Calf Raises - Tripledropset
10 @ 200 + 10 @ 150 + 10 @ 100
10 @ 200 + 10 @ 150 + 10 @ 100
10 @ 200 + 10 @ 150 + 10 @ 100

Barbell Curls
12 @ 20
12 @ 25
12 @ 30

Dag 13: Bryst/Læg/Abs

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

Flat BP
12 @ 50
10 @ 90
9 @ 110
8 @ 120

Decline BP
12 @ 50
12 @ 70
8 @ 80
6 @ 90 - HELT FÆRDIG I PATTERNE!

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

Standing Cable Fly's
12 @ 15
12 @ 20
12 @ 30
12 @ 35

Standing Cable Decline
12 @ 10
12 @ 15
12 @ 20
12 @ 25

Abs

Calf Raises
15 @ 170
15 @ 180
15 @ 190
15 @ 200
15 @ 210
15 @ 220 - Drop: 15 @ 100

15 min HIIT cardio

Dag 14: Ben

Deadlift
12 @ 50
12 @ 90
10 @ 130
5 @ 150

Squat
12 @ 20
12 @ 60
12 @ 80
10 @ 100
8 @ 120

Stiff-legged Deadlift
12 @ 60
12 @ 80
12 @ 100

Leg Press
12 @ 100
12 @ 230
12 @ 230
12 @ 230

Leg Extensions
12 @ 60
12 @ 115
12 @ 115
12 @ 115

Leg Curls
12 @ 50
12 @ 75
12 @ 75
12 @ 75

Dag 15: Ryg

Bent over rows overhand
12 @ 50
12 @ 70
12 @ 80
12 @ 90

Superset: Pull ups & Cable Wings
12 @ BW + 12 @ 50
12 @ BW + 12 @ 60
12 @ BW + 12 @ 70

Cable Rows
12 @ 80
12 @ 115
12 @ 115
12 @ 115

Lat Pulldowns RG
12 @ 60
12 @ 80
12 @ 90
12 @ 100

Wing Rows
12 @ 80
12 @ 100
8 @ 130

Lænd maskine
12 @ 70
12 @ 80
12 @ 90
12 @ 100
12 @ 110

Dag 16: Skulder

Smith Barbell Shoulder Press - Tripledropset
12 @ 30
12 @ 70 + 12 @ 50 + 12 @ 30
8 @ 80 + 10 @ 50 + 12 @ 30
8 @ 90 + 8 @ 50 + 12 @ 30

Cable side raises
12 @ 10
12 @ 15
12 @ 20
10 @ 25

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

Superset: Front raises & Seated Side Raises
12 @ 12 + 12 @ 12
12 @ 18 + 12 @ 12
12 @ 22 + 12 @ 12

Rear Delt Raises maskine
12 @ 60
12 @ 65
10 @ 75

Barbell Shrugs
15 @ 60
12 @ 100
12 @ 140
10 @ 170
8 @ 200 - Drop: 15 @ 60

Calf Raises - Tripledropset
10 @ 200 + 10 @ 150 + 10 @ 100
10 @ 200 + 10 @ 150 + 10 @ 100
10 @ 200 + 10 @ 150 + 10 @ 100

Abs

15 min HIIT cardio

Dag 17: Guns/abs

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

Dips
12 @ BW + 10
12 @ BW + 20
12 @ BW + 40
10 @ BW + 50 kg - PR - Er fanme en haj til dips efterhånden!

Superset: Seated Biceps & hammer curls
12 @ 12 + 12 @ 12
12 @ 18 + 12 @ 18
12 @ 22 + 12 @ 22

Fransk pres
12 @ 30
12 @ 35
12 @ 40
12 @ 45

Seated DB concentration curls
12 @ 12
12 @ 18
10 @ 22

Tricep pushdowns cable
12 @ 50
12 @ 75
12 @ 85
12 @ 90

Underarme
Abs

Sluttede af med 10 min HIIT på cyklen.

Dag 18: Fullbody

Flat DB BP - Tripledropset
Warmup: 10 @ 12
8 @ 40 + 8 @ 30 + 8 @ 20
8 @ 40 + 8 @ 30 + 8 @ 20

Cable Rows - Tripledropset
12 @ 115 + 12 @ 80 + 12 @ 55
12 @ 115 + 12 @ 80 + 12 @ 55

Standing Shoulder DB Press - Tripledropset
8 @ 20 + 8 @ 16 + 8 @ 12
8 @ 20 + 8 @ 16 + 8 @ 12

Leg Extensions - Tripledropset
12 @ 115 + 12 @ 85 + 12 @ 55
12 @ 115 + 12 @ 85 + 12 @ 55

Abs

Dag 19: Bryst

Incline BP
12 @ 50
12 @ 70
12 @ 90
10 @ 110

Flat BP
12 @ 50
12 @ 70
12 @ 90
10 @ 110

Decline BP
12 @ 50
12 @ 70
10 @ 90

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

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

Standing Cable Decline
12 @ 10
12 @ 15
12 @ 20
12 @ 25

Underarme

15 min HIIT cardio

Dag 20: Ben

Deadlift - SUMO
12 @ 60
12 @ 100
10 @ 120
2 @ 160

Squat
12 @ 20
12 @ 60
10 @ 100
8 @ 120

Stiff-legged Deadlift
12 @ 20
12 @ 40
12 @ 60
12 @ 80

Leg Press
12 @ 100
12 @ 230
12 @ 230
12 @ 230

Leg Extensions
12 @ 60
12 @ 115
12 @ 115
12 @ 115

Leg Curls
12 @ 50
12 @ 75
12 @ 75
12 @ 75

Calf Raises
15 @ 180
15 @ 190
15 @ 200
15 @ 210
15 @ 220
15 @ 230 - Drop: 15 @ 110 - Drop: 15 @ 80

Dag 21: Ryg

Bent over rows overhand
12 @ 20
12 @ 60
12 @ 80
12 @ 100

Superset: Pull ups & Cable Wings
12 @ BW + 12 @ 55
12 @ BW + 12 @ 60
12 @ BW + 12 @ 70

Cable Rows
12 @ 55
12 @ 115
12 @ 115
12 @ 115

Lat Pulldowns RG
12 @ 60
12 @ 80
12 @ 90
8 @ 110

Wing Rows
12 @ 60
12 @ 80
12 @ 100
8 @ 130

Lænd maskine
12 @ 70
12 @ 80
12 @ 90
12 @ 100
12 @ 110

10 min HIIT cardio

Dag 22: Skulder

Smith Barbell Shoulder Press - Tripledropset
12 @ 30
12 @ 70 + 12 @ 50 + 12 @ 30
10 @ 80 + 10 @ 60 + 12 @ 40
8 @ 90 + 6 @ 70 + 9 @ 50

Cable side raises
12 @ 10
12 @ 15
12 @ 20
12 @ 25

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

Superset: Front raises & Seated Side Raises
12 @ 12 + 12 @ 12
12 @ 20 + 12 @ 12
8 @ 24 + 12 @ 12

Rear Delt Raises maskine
12 @ 40
12 @ 50
12 @ 55
12 @ 65

Barbell Shrugs
15 @ 60
12 @ 100
12 @ 140
10 @ 180
8 @ 200

Calf Raises - Tripledropset
10 @ 200 + 10 @ 150 + 10 @ 100
10 @ 200 + 10 @ 150 + 10 @ 100
10 @ 200 + 10 @ 150 + 10 @ 100

Abs

15 min HIIT cardio

Dag 23: Guns/abs

Barbell Preacher Curls
12 @ 30
12 @ 40
12 @ 45
9 @ 50

Dips
12 @ BW + 20
12 @ BW + 40
12 @ BW + 55 - PR!

Superset: Seated Biceps & hammer curls
12 @ 12 + 12 @ 12
12 @ 18 + 12 @ 18
12 @ 24 + 12 @ 24

Fransk pres
12 @ 30
12 @ 35
12 @ 40
12 @ 45

Seated DB concentration curls
12 @ 12
12 @ 18
12 @ 24

Tricep pushdowns cable
12 @ 50
12 @ 75
12 @ 85
12 @ 90

Underarme

10 min HIIT cardio.

Dag 24: Fullbody

Superset: Incline BP & Decline BP
12 @ 50 + 12 @ 50
12 @ 70 + 12 @ 70
12 @ 90 + 12 @ 90

Superset: Pullups & Cable Rows
12 @ BW + 12 @ 60
12 @ BW + 12 @ 70
12 @ BW + 12 @ 75

Barbell Shoulder Press - Tripledropset
12 @ 30 + 12 @ 25 + 12 @ 20
12 @ 30 + 12 @ 25 + 12 @ 20
12 @ 30 + 12 @ 25 + 12 @ 20

Leg Extensions - Tripledropset
10 @ 115 + 10 @ 80 + 10 @ 55
10 @ 115 + 10 @ 80 + 10 @ 55
10 @ 115 + 10 @ 80 + 10 @ 55

Calf Raises - Tripledropset
10 @ 200 + 10 @ 150 + 10 @ 100
10 @ 200 + 10 @ 150 + 10 @ 100
10 @ 200 + 10 @ 150 + 10 @ 100

Abs

10 min HIIT cardio

Så er det "Negativ" uge!

Dag 25: Bryst

Incline BP - 5 sek ned, 1 sek op
12 @ 50
12 @ 90
10 @ 110
8 @ 130

Flat BP - 5 sek ned, 1 sek op
12 @ 50
12 @ 90
12 @ 110
10 @ 130

Decline BP - 5 sek ned, 1 sek op
12 @ 50
10 @ 90
7 @ 110

Incline Cable Flyes - 3 sek squeeze
12 @ 15
12 @ 20
12 @ 25

Standing Cable Flyes - 3 sek squeeze
12 @ 20
12 @ 25
12 @ 30

Decline Cable Flyes - 3 sek squeeze
12 @ 10
12 @ 15
12 @ 20

Underarme
10 min HIIT cardio

Dag 26: Ben

Deadlift - 3 sek sænk
12 @ 20
12 @ 80
12 @ 100
12 @ 120

Squat - Ass to the grass + pause i bunden
12 @ 20
12 @ 40
12 @ 60
10 @ 80

Stiff-legged Deadlift - 3 sek sænk
12 @ 20
12 @ 40
12 @ 60
12 @ 80

Leg Press - 5 sek sænk
12 @ 50
12 @ 100
12 @ 130
12 @ 150

Leg Extensions - 3 sek sænk
12 @ 75
12 @ 85
12 @ 95

Leg Curls - 3 sek sænk
12 @ 45
12 @ 55
12 @ 65

Calf Raises - Tripledropset
10 @ 150 + 10 @ 120 + 10 @ 90
10 @ 150 + 10 @ 120 + 10 @ 90
10 @ 150 + 10 @ 120 + 10 @ 90

Abs

Dag 27: Ryg

Bent over rows overhand - 3 sek sænk
12 @ 20
12 @ 60
12 @ 80
10 @ 110

Superset: Pull ups & Cable Wings - 3 sek sænk
12 @ BW + 12 @ 55
12 @ BW + 12 @ 60
12 @ BW + 12 @ 70

Cable Rows - 3 sek sænk
12 @ 40
12 @ 60
12 @ 75
12 @ 90

Lat Pulldowns RG - 3 sek sænk
12 @ 50
12 @ 80
10 @ 95
8 @ 110

Wing Rows Single Arm - 3 sek sænk
12 @ 40
12 @ 60
12 @ 80
10 @ 100

Lænd maskine - 5 sek sænk
12 @ 80
12 @ 90
12 @ 100
12 @ 110

Underarme

Dag 28: Skulder

Smith Barbell Shoulder Press - 5 sek ned, 1 sek op
12 @ 50
12 @ 70
10 @ 80
8 @ 90

Cable side raises - 5 sek ned, 1 sek op
12 @ 10
12 @ 15
12 @ 20

Standing Delt rear raises - 5 sek frem, 1 sek tilbage
12 @ 10
12 @ 15
12 @ 20

Superset: Front raises & Side Raises - 3 sek ned, 1 sek op
12 @ 8 + 12 @ 8
12 @ 8 + 12 @ 8
12 @ 8 + 12 @ 8

Rear Delt Raises maskine - 5 sek frem, 1 sek tilbage
12 @ 40
12 @ 50
12 @ 55

Barbell Shrugs
15 @ 60
12 @ 100
12 @ 140
10 @ 180
8 @ 200

Calf Raises - Tripledropset
10 @ 160 + 10 @ 130 + 10 @ 100
10 @ 160 + 10 @ 130 + 10 @ 100
10 @ 160 + 10 @ 130 + 10 @ 100

Abs

15 min HIIT cardio

Dag 29: Guns

Barbell Preacher Curls - 5 sek ned, 1 sek op
12 @ 30
12 @ 35
12 @ 40
10 @ 45

Dips - 3 sek ned, 1 sek op
12 @ BW + 20
12 @ BW + 40
10 @ BW + 60 - PR!

Superset: Seated Biceps & hammer curls - 3 sek ned, 1 sek op
12 @ 12 + 12 @ 12
12 @ 16 + 12 @ 16
12 @ 18 + 12 @ 18

Fransk pres - 3 sek ned, 1 sek op
12 @ 30
12 @ 35
12 @ 40
12 @ 45

Seated DB concentration curls - 3 sek ned, 1 sek op
12 @ 12
12 @ 16
12 @ 18

Tricep pushdowns cable - 3 sek op, 1 sek ned
12 @ 50
12 @ 70
12 @ 75

Underarme

Det er nu tid til et nyt program, det er stort set det samme, der er ændret lidt i øvelserne men en del i sets + reps.
Variation er godt for mig! En måned med samme program passer mig ganske udmærket!

Denne gang køres der 5 sets af hver øvelse og 5-8 reps!
Dag 1: Bryst
Dag 2: Ben
Dag 3: Ryg
Dag 4: Skulder
Dag 5: Arme
Abs, læg og underarme køres cirka 3 gange om ugen.

Dag 1: Bryst
Flat BP
Incline BP
Decline BP
Seated Flat DB Flyes
Seated Incline DB Flyes
DB Pullovers

Dag 2: Ben
Deadlift
Squat
Stiff-legged Deadlift
Leg Press
Leg Extensions
Leg Curls

Dag 3: Ryg
T-Bar Rows
Pull-Ups
Cable Rows
Single-Arm Rows
Lænd maskine

Dag 4: Skulder
Arnold DB Press
Rear Delt Raises maskine
Superset: Front Raises & Side Raises
Standing Delt rear raises
Shrugs

Dag 5: Arme
Barbell Preacher Curls
Dips
Hammer Curls
Fransk pres
Prone Curls
Tricep pushdowns cable

Dag 1: Bryst

Decline BP
8 @ 50
8 @ 90
8 @ 110
7 @ 120
6 @ 130

Flat BP
8 @ 50
8 @ 90
8 @ 110
7 @ 120
6 @ 130

Incline BP
8 @ 50
8 @ 70
8 @ 80
7 @ 90
5 @ 100

Seated Flat DB Flyes
8 @ 12
8 @ 16
8 @ 18
8 @ 20
8 @ 22

Seated Incline DB Flyes
8 @ 12
8 @ 14
8 @ 16
8 @ 18
8 @ 20

DB Pullovers
8 @ 20
8 @ 34
8 @ 36
8 @ 38
8 @ 40

Dag 2: Ben

Deadlift
8 @ 50
8 @ 90
8 @ 110
8 @ 130
5 @ 150

Squat
8 @ 60
8 @ 80
8 @ 100
8 @ 120
8 @ 140

Stiff-legged Deadlift
8 @ 20
8 @ 40
8 @ 60
8 @ 80
8 @ 90

Leg Press
8 @ 150
8 @ 230
8 @ 230
8 @ 230
8 @ 230

Leg Extensions
8 @ 85
8 @ 115
8 @ 115
8 @ 115
8 @ 115

Leg Curls
8 @ 60
8 @ 75
8 @ 75
8 @ 75
8 @ 75

Calf Raises Tripledropset
10 @ 160 + 10 @ 130 + 10 @ 100
10 @ 160 + 10 @ 130 + 10 @ 100
10 @ 160 + 10 @ 130 + 10 @ 100

Abs
Underarme
11 min HIIT cardio

Dag 3: Ryg

T-Bar Rows
8 @ 20
8 @ 40
8 @ 60
8 @ 70
8 @ 85

Pull-Ups
10 @ BW
10 @ BW
10 @ BW
10 @ BW
10 @ BW

Cable Rows
8 @ 90
8 @ 95
8 @ 100
8 @ 110
8 @ 115

Single-Arm Rows
8 @ 32
8 @ 40
8 @ 40
8 @ 40
8 @ 40

Lænd maskine
8 @ 75
8 @ 85
8 @ 95
8 @ 100
8 @ 110

15 min HIIT

Dag 4: Skulder

Arnold DB Press
8 @ 16
8 @ 18
8 @ 20
8 @ 22
6 @ 24

Rear Delt Raises maskine
8 @ 40
8 @ 65
8 @ 65
8 @ 70
8 @ 75

Superset: Front Raises & Side Raises
8 @ 12 + 8 @ 12
8 @ 14 + 8 @ 14
8 @ 16 + 8 @ 16
8 @ 18 + 8 @ 18
8 @ 20 + 8 @ 18

Standing Delt rear raises
8 @ 10
8 @ 15
8 @ 20
8 @ 25
8 @ 25

Shrugs
8 @ 60
8 @ 100
8 @ 140
8 @ 180
8 @ 200

Abs
Underarme

Dag 5: Arme

Barbell Preacher Curls
8 @ 40
8 @ 40
8 @ 45
8 @ 50
8 @ 55

Dips
8 @ BW + 40
8 @ BW + 60
8 @ BW + 60
8 @ BW + 60
8 @ BW + 60

Hammer Curls
8 @ 20
8 @ 22
8 @ 24
8 @ 26
8 @ 28

Fransk pres
8 @ 40
8 @ 40
8 @ 40
8 @ 40
8 @ 40

Prone Curls
8 @ 30
8 @ 30
8 @ 30
8 @ 30
8 @ 30

Close-grip Benchpress
8 @ 70
8 @ 70
8 @ 75
6 @ 80
6 @ 80

Calf Raises Tripledropset
10 @ 160 + 10 @ 130 + 10 @ 100
10 @ 160 + 10 @ 130 + 10 @ 100
10 @ 160 + 10 @ 130 + 10 @ 100

Abs
Underarm

Dag 6: Bryst

Decline BP
8 @ 50
8 @ 90
8 @ 110
8 @ 120
7 @ 130

Flat BP
8 @ 50
8 @ 90
8 @ 110
7 @ 120
6 @ 130

Incline BP
8 @ 50
8 @ 70
8 @ 80
7 @ 90
5 @ 100

Seated Flat DB Flyes
8 @ 16
8 @ 18
8 @ 20
6 @ 22
5 @ 24

Seated Incline DB Flyes
8 @ 14
8 @ 20
8 @ 22
6 @ 24
5 @ 26

DB Pullovers
8 @ 40
8 @ 40
8 @ 40
8 @ 40
8 @ 40

Dag 7: Ben

Sumo Deadlift
8 @ 60
8 @ 100
8 @ 120
8 @ 130
5 @ 140

Squat
8 @ 60
8 @ 80
8 @ 100
8 @ 120
8 @ 130

Stiff-legged Deadlift
8 @ 60
8 @ 70
8 @ 80
8 @ 90
8 @ 100

Leg Press
8 @ 150
8 @ 230
8 @ 230
8 @ 230
8 @ 230

Leg Extensions
8 @ 85
8 @ 115
8 @ 115
8 @ 115
8 @ 115

Leg Curls
8 @ 60
8 @ 75
8 @ 75
8 @ 75
8 @ 75

Calf Raises Tripledropset
10 @ 160 + 10 @ 130 + 10 @ 100
10 @ 160 + 10 @ 130 + 10 @ 100
10 @ 160 + 10 @ 130 + 10 @ 100

Abs
Underarme

Dag 8: Ryg

T-Bar Rows
8 @ 60
8 @ 70
8 @ 80
8 @ 90
8 @ 100

Pull-Ups
10 @ BW
10 @ BW
10 @ BW
10 @ BW
10 @ BW

Cable Rows
8 @ 90
8 @ 95
8 @ 100
8 @ 110
8 @ 115

Single-Arm Rows
8 @ 40
8 @ 40
8 @ 40
8 @ 40
8 @ 40

Lænd maskine
8 @ 75
8 @ 85
8 @ 95
8 @ 100
8 @ 110

Lat Pulldowns
8 @ 60
8 @ 65
8 @ 75
8 @ 85
8 @ 95