Dag 8: Ryg
5 min opvarmning
T-Bar Rows Tripledropset
10 @ 80 + 10 @ 70 + 10 @ 60
10 @ 80 + 10 @ 70 + 10 @ 60
10 @ 80 + 10 @ 70 + 10 @ 60
Pullups
12 @ BW
12 @ BW
12 @ BW
Lat Pulldowns Behind Neck
10 @ 65
10 @ 75
10 @ 85
Cable Rows
10 @ 60
10 @ 80
10 @ 100
Cable Wings Superset Lænd Maskine
10 @ 50 + 10 @ 110
10 @ 55 + 10 @ 110
10 @ 65 + 10 @ 110
10 min Incline Powerwalk
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Getting Shredded!
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 9: Skulder
5 min opvarmning
Smith Machine Shoulder Press Tripledropset
10 @ 70 + 10 @ 50 + 10 @ 30
10 @ 70 + 10 @ 50 + 10 @ 30
10 @ 80 + 10 @ 60 + 10 @ 40
Superset: Rear Delt Cable & EZ-Bar Front Raises
10 @ 15 + 10 @ 30
10 @ 20 + 10 @ 30
10 @ 25 + 10 @ 30
Seated Side Raises Tripledropset
10 @ 10 + 10 @ 8 + 10 @ 6
10 @ 12 + 10 @ 10 + 10 @ 8
10 @ 14 + 10 @ 12 + 10 @ 10
Barbell Upright Row Tripledropset
10 @ 30 + 10 @ 25 + 10 @ 20
10 @ 30 + 10 @ 25 + 10 @ 20
10 @ 30 + 10 @ 25 + 10 @ 20
Rear Delt Machine
10 @ 65
10 @ 75
10 @ 85
Shrugs
10 @ 100
10 @ 140
10 @ 180
10 min Incline Powerwalk
5 min opvarmning
Smith Machine Shoulder Press Tripledropset
10 @ 70 + 10 @ 50 + 10 @ 30
10 @ 70 + 10 @ 50 + 10 @ 30
10 @ 80 + 10 @ 60 + 10 @ 40
Superset: Rear Delt Cable & EZ-Bar Front Raises
10 @ 15 + 10 @ 30
10 @ 20 + 10 @ 30
10 @ 25 + 10 @ 30
Seated Side Raises Tripledropset
10 @ 10 + 10 @ 8 + 10 @ 6
10 @ 12 + 10 @ 10 + 10 @ 8
10 @ 14 + 10 @ 12 + 10 @ 10
Barbell Upright Row Tripledropset
10 @ 30 + 10 @ 25 + 10 @ 20
10 @ 30 + 10 @ 25 + 10 @ 20
10 @ 30 + 10 @ 25 + 10 @ 20
Rear Delt Machine
10 @ 65
10 @ 75
10 @ 85
Shrugs
10 @ 100
10 @ 140
10 @ 180
10 min Incline Powerwalk
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 10: Arme
Superset: Straight Bar Preacher Curls & Fransk Pres
12 @ 30 + 12 @ 30
12 @ 35 + 12 @ 40
12 @ 40 + 12 @ 45
Superset: Close-Grip BenchPress & Hammer DB Curls
12 @ 60 + 12 @ 16
12 @ 70 + 12 @ 18
10 @ 80 + 12 @ 22
Superset: Seated Cable Curls & Overhead DB Tricep Extensions
12 @ 35 + 12 @ 40
12 @ 45 + 12 @ 40
12 @ 50 + 12 @ 40
Superset: Prone DB Curls & Tricep Pushdowns Cable
12 @ 12 + 12 @ 50
12 @ 14 + 12 @ 55
12 @ 16 + 12 @ 65
Superset: Straight Bar Preacher Curls & Fransk Pres
12 @ 30 + 12 @ 30
12 @ 35 + 12 @ 40
12 @ 40 + 12 @ 45
Superset: Close-Grip BenchPress & Hammer DB Curls
12 @ 60 + 12 @ 16
12 @ 70 + 12 @ 18
10 @ 80 + 12 @ 22
Superset: Seated Cable Curls & Overhead DB Tricep Extensions
12 @ 35 + 12 @ 40
12 @ 45 + 12 @ 40
12 @ 50 + 12 @ 40
Superset: Prone DB Curls & Tricep Pushdowns Cable
12 @ 12 + 12 @ 50
12 @ 14 + 12 @ 55
12 @ 16 + 12 @ 65
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 11: Bryst
5 min opvarmning cykel
Flat BP BB Smith
10 @ 80
10 @ 100
10 @ 120
Decline BP Smith
10 @ 70
10 @ 90
10 @ 100
Incline BP Smith Tripledropset
10 @ 60 + 10 @ 50 + 10 @ 40
10 @ 60 + 10 @ 50 + 10 @ 40
10 @ 60 + 10 @ 50 + 10 @ 40
Decline Cable Flyes
12 @ 15
12 @ 20
12 @ 25
Incline Cable Flyes
12 @ 20
12 @ 25
12 @ 30
Abs
10 min HIIT cykel
5 min opvarmning cykel
Flat BP BB Smith
10 @ 80
10 @ 100
10 @ 120
Decline BP Smith
10 @ 70
10 @ 90
10 @ 100
Incline BP Smith Tripledropset
10 @ 60 + 10 @ 50 + 10 @ 40
10 @ 60 + 10 @ 50 + 10 @ 40
10 @ 60 + 10 @ 50 + 10 @ 40
Decline Cable Flyes
12 @ 15
12 @ 20
12 @ 25
Incline Cable Flyes
12 @ 20
12 @ 25
12 @ 30
Abs
10 min HIIT cykel
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Idag kom dagen hvor min elskede schæferhund Basko skulle aflives, det var satme hårdt... 
Dag 12: Ben
5 min opvarmning
Stiff-legged Deadlift
10 @ 60
10 @ 80
10 @ 100
Leg Press
10 @ 130
10 @ 160
10 @ 175
Leg Extensions tripledropset
10 @ 100 + 10 @ 75 + 10 @ 50
10 @ 100 + 10 @ 75 + 10 @ 50
10 @ 100 + 10 @ 75 + 10 @ 50
Leg Curls tripledropset
10 @ 75 + 10 @ 60 + 10 @ 50
10 @ 75 + 10 @ 60 + 10 @ 50
10 @ 75 + 10 @ 60 + 10 @ 50
Seated Calf Raises
12 @ 110
12 @ 120
12 @ 130
12 @ 140
12 @ 150
12 @ 160
Dag 12: Ben
5 min opvarmning
Stiff-legged Deadlift
10 @ 60
10 @ 80
10 @ 100
Leg Press
10 @ 130
10 @ 160
10 @ 175
Leg Extensions tripledropset
10 @ 100 + 10 @ 75 + 10 @ 50
10 @ 100 + 10 @ 75 + 10 @ 50
10 @ 100 + 10 @ 75 + 10 @ 50
Leg Curls tripledropset
10 @ 75 + 10 @ 60 + 10 @ 50
10 @ 75 + 10 @ 60 + 10 @ 50
10 @ 75 + 10 @ 60 + 10 @ 50
Seated Calf Raises
12 @ 110
12 @ 120
12 @ 130
12 @ 140
12 @ 150
12 @ 160
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 13: Ryg
5 min opvarmning cykel
Pullups
12 @ BW
12 @ BW
12 @ BW
Cable Rows
10 @ 60
10 @ 80
10 @ 115
Superset: Partial Rack Deadlifts & Behind Neck Pulldowns
10 @ 160 + 10 @ 65
10 @ 200 + 10 @ 75
10 @ 220 + 10 @ 85
Incline DB Rows
10 @ 30
10 @ 34
10 @ 40
Superset: Underhand BOR & Cable Wings
10 @ 60 + 10 @ 50
10 @ 80 + 10 @ 55
10 @ 100 + 10 @ 65
12 min Incline Powerwalk
5 min opvarmning cykel
Pullups
12 @ BW
12 @ BW
12 @ BW
Cable Rows
10 @ 60
10 @ 80
10 @ 115
Superset: Partial Rack Deadlifts & Behind Neck Pulldowns
10 @ 160 + 10 @ 65
10 @ 200 + 10 @ 75
10 @ 220 + 10 @ 85
Incline DB Rows
10 @ 30
10 @ 34
10 @ 40
Superset: Underhand BOR & Cable Wings
10 @ 60 + 10 @ 50
10 @ 80 + 10 @ 55
10 @ 100 + 10 @ 65
12 min Incline Powerwalk
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 14: Skulder
Smith Machine Shoulder Press
10 @ 70
10 @ 80
10 @ 90
Superset: Rear Delt Cable & EZ-Bar Front Raises
10 @ 15 + 10 @ 30
10 @ 25 + 10 @ 30
10 @ 30 + 10 @ 30
Seated Side Raises Tripledropset
10 @ 12 + 10 @ 10 + 10 @ 8
10 @ 12 + 10 @ 10 + 10 @ 8
10 @ 12 + 10 @ 10 + 10 @ 8
Barbell Upright Row Tripledropset
10 @ 30 + 10 @ 25 + 10 @ 20
10 @ 30 + 10 @ 25 + 10 @ 20
10 @ 30 + 10 @ 25 + 10 @ 20
Rear Delt Machine
10 @ 65
10 @ 75
10 @ 85
Shrugs
10 @ 100
10 @ 120
10 @ 140
10 min Incline Powerwalk
Smith Machine Shoulder Press
10 @ 70
10 @ 80
10 @ 90
Superset: Rear Delt Cable & EZ-Bar Front Raises
10 @ 15 + 10 @ 30
10 @ 25 + 10 @ 30
10 @ 30 + 10 @ 30
Seated Side Raises Tripledropset
10 @ 12 + 10 @ 10 + 10 @ 8
10 @ 12 + 10 @ 10 + 10 @ 8
10 @ 12 + 10 @ 10 + 10 @ 8
Barbell Upright Row Tripledropset
10 @ 30 + 10 @ 25 + 10 @ 20
10 @ 30 + 10 @ 25 + 10 @ 20
10 @ 30 + 10 @ 25 + 10 @ 20
Rear Delt Machine
10 @ 65
10 @ 75
10 @ 85
Shrugs
10 @ 100
10 @ 120
10 @ 140
10 min Incline Powerwalk
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 15: Arme
5 min opvarmning
Superset: Straight Bar Preacher Curls & Bench Tricep Press
10 @ 35 + 10 @ 50
10 @ 40 + 10 @ 60
10 @ 45 + 10 @ 70
Superset: Close-Grip BenchPress & Hammer DB Curls
10 @ 50 + 10 @ 18
10 @ 60 + 10 @ 22
10 @ 70 + 10 @ 26
Superset: Seated Cable Curls & Tricep Cable Pushdowns
10 @ 35 + 12 @ 50
10 @ 50 + 12 @ 55
10 @ 55 + 12 @ 65
Superset: Prone DB Curls & Tricep Pushdowns Rope
12 @ 12 + 12 @ 35
12 @ 14 + 12 @ 45
12 @ 16 + 12 @ 50
Underarme
10 min Incline Powerwalk
5 min opvarmning
Superset: Straight Bar Preacher Curls & Bench Tricep Press
10 @ 35 + 10 @ 50
10 @ 40 + 10 @ 60
10 @ 45 + 10 @ 70
Superset: Close-Grip BenchPress & Hammer DB Curls
10 @ 50 + 10 @ 18
10 @ 60 + 10 @ 22
10 @ 70 + 10 @ 26
Superset: Seated Cable Curls & Tricep Cable Pushdowns
10 @ 35 + 12 @ 50
10 @ 50 + 12 @ 55
10 @ 55 + 12 @ 65
Superset: Prone DB Curls & Tricep Pushdowns Rope
12 @ 12 + 12 @ 35
12 @ 14 + 12 @ 45
12 @ 16 + 12 @ 50
Underarme
10 min Incline Powerwalk
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 16: Bryst
5 min opvarmning
Incline DB Press
10 @ 32
10 @ 36
10 @ 40
Flat BP Smith Tripledropset
10 @ 90 + 10 @ 70 + 10 @ 50
10 @ 90 + 10 @ 70 + 10 @ 50
10 @ 90 + 10 @ 70 + 10 @ 50
Decline BP Smith
10 @ 70
10 @ 90
10 @ 100
Superset: Cable Crossovers & Decline Cable Flyes
10 @ 20 + 10 @ 20
10 @ 25 + 10 @ 25
10 @ 30 + 10 @ 30
Incline Cable Flyes
12 @ 20
12 @ 25
12 @ 30
10 min HIIT cykel
5 min opvarmning
Incline DB Press
10 @ 32
10 @ 36
10 @ 40
Flat BP Smith Tripledropset
10 @ 90 + 10 @ 70 + 10 @ 50
10 @ 90 + 10 @ 70 + 10 @ 50
10 @ 90 + 10 @ 70 + 10 @ 50
Decline BP Smith
10 @ 70
10 @ 90
10 @ 100
Superset: Cable Crossovers & Decline Cable Flyes
10 @ 20 + 10 @ 20
10 @ 25 + 10 @ 25
10 @ 30 + 10 @ 30
Incline Cable Flyes
12 @ 20
12 @ 25
12 @ 30
10 min HIIT cykel
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 17: Ben
Syg idag, så ikke så tung dag.
5 min opvarmning
Squat - Pause i bund, helt ned!
10 @ 60
10 @ 70
10 @ 80
Deadlift
10 @ 100
10 @ 100
10 @ 100
Stiff-legged Deadlift
10 @ 60
10 @ 60
10 @ 60
Giant Set: Leg Extensions & Leg Curls & Leg Press
10 @ 110 + 10 @ 75 + 10 @ 130
10 @ 110 + 10 @ 75 + 10 @ 150
10 @ 110 + 10 @ 75 + 10 @ 170
Seated Calf Raises
12 @ 120
12 @ 130
12 @ 140
Standing Calf Raises
12 @ 90
12 @ 90
12 @ 90
10 min Incline Powerwalk
Syg idag, så ikke så tung dag.
5 min opvarmning
Squat - Pause i bund, helt ned!
10 @ 60
10 @ 70
10 @ 80
Deadlift
10 @ 100
10 @ 100
10 @ 100
Stiff-legged Deadlift
10 @ 60
10 @ 60
10 @ 60
Giant Set: Leg Extensions & Leg Curls & Leg Press
10 @ 110 + 10 @ 75 + 10 @ 130
10 @ 110 + 10 @ 75 + 10 @ 150
10 @ 110 + 10 @ 75 + 10 @ 170
Seated Calf Raises
12 @ 120
12 @ 130
12 @ 140
Standing Calf Raises
12 @ 90
12 @ 90
12 @ 90
10 min Incline Powerwalk
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 18: Ryg
5 min opvarmning cykel
Superset: BOR Underhand & Pullups
10 @ 60 + 12 @ BW
10 @ 70 + 12 @ BW
10 @ 90 + 12 @ BW
Cable Rows
10 @ 80
10 @ 100
10 @ 120
Superset: Behind Neck Pulldowns & Lat Pulldowns
10 @ 55 + 10 @ 55
10 @ 65 + 10 @ 65
10 @ 75 + 10 @ 75
Incline DB Rows
10 @ 36
10 @ 38
10 @ 40
Superset: Rope Pulls & Cable Wings
10 @ 90 + 10 @ 65
10 @ 90 + 10 @ 70
10 @ 90 + 10 @ 75
Abs
12 min Incline Powerwalk
5 min opvarmning cykel
Superset: BOR Underhand & Pullups
10 @ 60 + 12 @ BW
10 @ 70 + 12 @ BW
10 @ 90 + 12 @ BW
Cable Rows
10 @ 80
10 @ 100
10 @ 120
Superset: Behind Neck Pulldowns & Lat Pulldowns
10 @ 55 + 10 @ 55
10 @ 65 + 10 @ 65
10 @ 75 + 10 @ 75
Incline DB Rows
10 @ 36
10 @ 38
10 @ 40
Superset: Rope Pulls & Cable Wings
10 @ 90 + 10 @ 65
10 @ 90 + 10 @ 70
10 @ 90 + 10 @ 75
Abs
12 min Incline Powerwalk
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Et par uger gammelt. Omtrent 92 kg her.
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 19: Skulder
5 min opvarmning
DB Shoulder Press Tripledropset
10 @ 30 + 10 @ 24 + 10 @ 20
10 @ 30 + 10 @ 24 + 10 @ 20
10 @ 30 + 10 @ 24 + 10 @ 20
Rear Delt Single Cable Dropset
12 @ 15 + 12 @ 10
12 @ 15 + 12 @ 10
12 @ 15 + 12 @ 10
Seated Side Raises Tripledropset
10 @ 12 + 10 @ 10 + 10 @ 8
10 @ 12 + 10 @ 10 + 10 @ 8
10 @ 12 + 10 @ 10 + 10 @ 8
Superset: Barbell Upright Row & EZ Bar Front Raises
10 @ 60 + 10 @ 30
10 @ 60 + 10 @ 30
10 @ 60 + 10 @ 30
Rear Delt Machine
10 @ 65
10 @ 75
10 @ 85
Shrugs
10 @ 100
10 @ 120
10 @ 140
5 min opvarmning
DB Shoulder Press Tripledropset
10 @ 30 + 10 @ 24 + 10 @ 20
10 @ 30 + 10 @ 24 + 10 @ 20
10 @ 30 + 10 @ 24 + 10 @ 20
Rear Delt Single Cable Dropset
12 @ 15 + 12 @ 10
12 @ 15 + 12 @ 10
12 @ 15 + 12 @ 10
Seated Side Raises Tripledropset
10 @ 12 + 10 @ 10 + 10 @ 8
10 @ 12 + 10 @ 10 + 10 @ 8
10 @ 12 + 10 @ 10 + 10 @ 8
Superset: Barbell Upright Row & EZ Bar Front Raises
10 @ 60 + 10 @ 30
10 @ 60 + 10 @ 30
10 @ 60 + 10 @ 30
Rear Delt Machine
10 @ 65
10 @ 75
10 @ 85
Shrugs
10 @ 100
10 @ 120
10 @ 140
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 20: Arme
5 min opvarmning
Superset: Straight-Bar Preacher Curls & Incline DB Hammer Curls
10 @ 40 + 10 @ 14
10 @ 40 + 10 @ 14
10 @ 40 + 10 @ 16
Superset: Tricep Cable Pushdown & DB Overhead Extensions
10 @ 45 + 10 @ 40
10 @ 50 + 10 @ 40
10 @ 55 + 10 @ 40
Superset: Seated Cable Curls & Prone DB Curls
10 @ 45 + 10 @ 14
10 @ 50 + 10 @ 14
10 @ 55 + 10 @ 14
Superset: Closegrip Bench Press & Tricep Rope Pushdowns
10 @ 50 + 10 @ 35
10 @ 60 + 10 @ 45
10 @ 70 + 10 @ 50
Superset: Tricep Underhand Pushdowns & DB Curls
10 @ 45 + 10 @ 12
10 @ 50 + 10 @ 12
10 @ 55 + 10 @ 12
Underarme
10 min Incline Powerwalk
5 min opvarmning
Superset: Straight-Bar Preacher Curls & Incline DB Hammer Curls
10 @ 40 + 10 @ 14
10 @ 40 + 10 @ 14
10 @ 40 + 10 @ 16
Superset: Tricep Cable Pushdown & DB Overhead Extensions
10 @ 45 + 10 @ 40
10 @ 50 + 10 @ 40
10 @ 55 + 10 @ 40
Superset: Seated Cable Curls & Prone DB Curls
10 @ 45 + 10 @ 14
10 @ 50 + 10 @ 14
10 @ 55 + 10 @ 14
Superset: Closegrip Bench Press & Tricep Rope Pushdowns
10 @ 50 + 10 @ 35
10 @ 60 + 10 @ 45
10 @ 70 + 10 @ 50
Superset: Tricep Underhand Pushdowns & DB Curls
10 @ 45 + 10 @ 12
10 @ 50 + 10 @ 12
10 @ 55 + 10 @ 12
Underarme
10 min Incline Powerwalk
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 21: Bryst
5 min opvarmning
Incline BP Smith
10 @ 50
10 @ 70
10 @ 90
Decline BP Smith Tripledropset
10 @ 90 + 10 @ 70 + 10 @ 50
10 @ 90 + 10 @ 70 + 10 @ 50
10 @ 90 + 10 @ 70 + 10 @ 50
Flat DB Press
10 @ 30
10 @ 30
8 @ 40
Superset: Cable Crossovers & Decline Cable Flyes
10 @ 20 + 10 @ 20
10 @ 25 + 10 @ 25
10 @ 30 + 10 @ 30
Incline Cable Flyes
12 @ 20
12 @ 25
12 @ 30
Abs
10 min HIIT cykel
5 min opvarmning
Incline BP Smith
10 @ 50
10 @ 70
10 @ 90
Decline BP Smith Tripledropset
10 @ 90 + 10 @ 70 + 10 @ 50
10 @ 90 + 10 @ 70 + 10 @ 50
10 @ 90 + 10 @ 70 + 10 @ 50
Flat DB Press
10 @ 30
10 @ 30
8 @ 40
Superset: Cable Crossovers & Decline Cable Flyes
10 @ 20 + 10 @ 20
10 @ 25 + 10 @ 25
10 @ 30 + 10 @ 30
Incline Cable Flyes
12 @ 20
12 @ 25
12 @ 30
Abs
10 min HIIT cykel
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 22: Legs
Squat
10 @ 60
10 @ 70
10 @ 80
Leg Extensions Tripledropset
10 @ 100 + 10 @ 75 + 10 @ 50
10 @ 100 + 10 @ 75 + 10 @ 50
10 @ 100 + 10 @ 75 + 10 @ 50
Leg Curls Tripledropset
10 @ 75 + 10 @ 60 + 10 @ 50
10 @ 75 + 10 @ 60 + 10 @ 50
10 @ 75 + 10 @ 60 + 10 @ 50
Leg Press
10 @ 130
10 @ 150
10 @ 170
Seated Calf Raises
12 @ 130
12 @ 150
12 @ 170
Squat
10 @ 60
10 @ 70
10 @ 80
Leg Extensions Tripledropset
10 @ 100 + 10 @ 75 + 10 @ 50
10 @ 100 + 10 @ 75 + 10 @ 50
10 @ 100 + 10 @ 75 + 10 @ 50
Leg Curls Tripledropset
10 @ 75 + 10 @ 60 + 10 @ 50
10 @ 75 + 10 @ 60 + 10 @ 50
10 @ 75 + 10 @ 60 + 10 @ 50
Leg Press
10 @ 130
10 @ 150
10 @ 170
Seated Calf Raises
12 @ 130
12 @ 150
12 @ 170
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 23: Ryg
5 min opvarmning
Superset: Underhand BOR & Cable Rows
10 @ 60 + 10 @ 80
10 @ 80 + 10 @ 100
10 @ 100 + 10 @ 120
Superset: Pullups & Wing Rows Cable
12 @ BW + 10 @ 55
12 @ BW + 10 @ 65
12 @ BW + 10 @ 70
Superset: Lat Pulldowns Neck & Lat Pulldowns
10 @ 65 + 10 @ 65
10 @ 75 + 10 @ 75
10 @ 85 + 10 @ 85
Lænd Maskine
12 @ 110
12 @ 110
12 @ 110
Incline DB Wing Rows
10 @ 32
10 @ 32
10 @ 32
Seated Wing Rows Machine
10 @ 75
10 @ 100
10 @ 130
10 min Incline Powerwalk
5 min opvarmning
Superset: Underhand BOR & Cable Rows
10 @ 60 + 10 @ 80
10 @ 80 + 10 @ 100
10 @ 100 + 10 @ 120
Superset: Pullups & Wing Rows Cable
12 @ BW + 10 @ 55
12 @ BW + 10 @ 65
12 @ BW + 10 @ 70
Superset: Lat Pulldowns Neck & Lat Pulldowns
10 @ 65 + 10 @ 65
10 @ 75 + 10 @ 75
10 @ 85 + 10 @ 85
Lænd Maskine
12 @ 110
12 @ 110
12 @ 110
Incline DB Wing Rows
10 @ 32
10 @ 32
10 @ 32
Seated Wing Rows Machine
10 @ 75
10 @ 100
10 @ 130
10 min Incline Powerwalk
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 24: Skulder
Over Head Press
10 @ 40
10 @ 45
10 @ 50
Superset: Barbell Upright Row & 20KG Skive Front Raises
10 @ 50 + 10 @ 20
10 @ 50 + 10 @ 20
10 @ 50 + 10 @ 20
Rear Delt Machine
10 @ 75
10 @ 85
10 @ 95
Superset: Rear Delt Single Cable & Standing DB Press
12 @ 15 + 10 @ 20
12 @ 20 + 10 @ 20
12 @ 25 + 10 @ 20
Seated Side Raises Tripledropset
10 @ 12 + 10 @ 10 + 10 @ 8
10 @ 12 + 10 @ 10 + 10 @ 8
10 @ 12 + 10 @ 10 + 10 @ 8
Shrugs
10 @ 140
10 @ 160
10 @ 180
Over Head Press
10 @ 40
10 @ 45
10 @ 50
Superset: Barbell Upright Row & 20KG Skive Front Raises
10 @ 50 + 10 @ 20
10 @ 50 + 10 @ 20
10 @ 50 + 10 @ 20
Rear Delt Machine
10 @ 75
10 @ 85
10 @ 95
Superset: Rear Delt Single Cable & Standing DB Press
12 @ 15 + 10 @ 20
12 @ 20 + 10 @ 20
12 @ 25 + 10 @ 20
Seated Side Raises Tripledropset
10 @ 12 + 10 @ 10 + 10 @ 8
10 @ 12 + 10 @ 10 + 10 @ 8
10 @ 12 + 10 @ 10 + 10 @ 8
Shrugs
10 @ 140
10 @ 160
10 @ 180
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 25: Arme
5 min opvarmning
Superset: Straight-Bar Preacher Curls & Incline DB Hammer Curls
10 @ 40 + 10 @ 14
10 @ 40 + 10 @ 14
10 @ 40 + 10 @ 16
Superset: Tricep Cable Pushdown & DB Overhead Extensions
10 @ 45 + 10 @ 40
10 @ 50 + 10 @ 40
10 @ 55 + 10 @ 40
Superset: Seated Cable Curls & Prone DB Curls
10 @ 45 + 10 @ 14
10 @ 50 + 10 @ 14
10 @ 55 + 10 @ 14
Superset: Closegrip Bench Press & Tricep Rope Pushdowns
10 @ 50 + 10 @ 35
10 @ 60 + 10 @ 45
10 @ 70 + 10 @ 50
Superset: Tricep Underhand Pushdowns & DB Curls
10 @ 45 + 10 @ 12
10 @ 50 + 10 @ 12
10 @ 55 + 10 @ 12
5 min opvarmning
Superset: Straight-Bar Preacher Curls & Incline DB Hammer Curls
10 @ 40 + 10 @ 14
10 @ 40 + 10 @ 14
10 @ 40 + 10 @ 16
Superset: Tricep Cable Pushdown & DB Overhead Extensions
10 @ 45 + 10 @ 40
10 @ 50 + 10 @ 40
10 @ 55 + 10 @ 40
Superset: Seated Cable Curls & Prone DB Curls
10 @ 45 + 10 @ 14
10 @ 50 + 10 @ 14
10 @ 55 + 10 @ 14
Superset: Closegrip Bench Press & Tricep Rope Pushdowns
10 @ 50 + 10 @ 35
10 @ 60 + 10 @ 45
10 @ 70 + 10 @ 50
Superset: Tricep Underhand Pushdowns & DB Curls
10 @ 45 + 10 @ 12
10 @ 50 + 10 @ 12
10 @ 55 + 10 @ 12
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 26: Bryst
5 min opvarmning
Incline BP Smith
10 @ 70
10 @ 80
10 @ 90
Flat BP Smith
10 @ 70
10 @ 90
10 @ 110
Decline BP Smith Tripledropset
10 @ 90 + 10 @ 70 + 10 @ 50
10 @ 90 + 10 @ 70 + 10 @ 50
10 @ 90 + 10 @ 70 + 10 @ 50
Superset: Cable Crossovers & Decline Cable Flyes
10 @ 20 + 10 @ 20
10 @ 25 + 10 @ 25
10 @ 30 + 10 @ 30
Incline Cable Flyes
12 @ 20
12 @ 25
12 @ 30
5 min opvarmning
Incline BP Smith
10 @ 70
10 @ 80
10 @ 90
Flat BP Smith
10 @ 70
10 @ 90
10 @ 110
Decline BP Smith Tripledropset
10 @ 90 + 10 @ 70 + 10 @ 50
10 @ 90 + 10 @ 70 + 10 @ 50
10 @ 90 + 10 @ 70 + 10 @ 50
Superset: Cable Crossovers & Decline Cable Flyes
10 @ 20 + 10 @ 20
10 @ 25 + 10 @ 25
10 @ 30 + 10 @ 30
Incline Cable Flyes
12 @ 20
12 @ 25
12 @ 30
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Cardio-dag.
Det blev til en cardio-dag idag grundet arbejde og venner i aften, desværre ingen tid til træning.
30 min SPC cardio på cykel.
Ser frem til træningen imorgen!
Det blev til en cardio-dag idag grundet arbejde og venner i aften, desværre ingen tid til træning.
30 min SPC cardio på cykel.
Ser frem til træningen imorgen!
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 27: Ben
5 min opvarmning
Stiff-legged Deadlift
10 @ 60
10 @ 80
10 @ 100
Leg Press Tripledropset
10 @ 200 + 10 @ 150 + 10 @ 100
10 @ 200 + 10 @ 150 + 10 @ 100
10 @ 200 + 10 @ 150 + 10 @ 100
Leg Extensions
10 @ 100 + 10 @ 75 + 10 @ 50
10 @ 100 + 10 @ 75 + 10 @ 50
10 @ 100 + 10 @ 75 + 10 @ 50
Leg Curls
10 @ 75 + 10 @ 60 + 10 @ 50
10 @ 75 + 10 @ 60 + 10 @ 50
10 @ 75 + 10 @ 60 + 10 @ 50
Seated Calf Raises
10 @ 150 + 10 @ 130 + 10 @ 110
10 @ 150 + 10 @ 130 + 10 @ 110
10 @ 150 + 10 @ 130 + 10 @ 110
5 min opvarmning
Stiff-legged Deadlift
10 @ 60
10 @ 80
10 @ 100
Leg Press Tripledropset
10 @ 200 + 10 @ 150 + 10 @ 100
10 @ 200 + 10 @ 150 + 10 @ 100
10 @ 200 + 10 @ 150 + 10 @ 100
Leg Extensions
10 @ 100 + 10 @ 75 + 10 @ 50
10 @ 100 + 10 @ 75 + 10 @ 50
10 @ 100 + 10 @ 75 + 10 @ 50
Leg Curls
10 @ 75 + 10 @ 60 + 10 @ 50
10 @ 75 + 10 @ 60 + 10 @ 50
10 @ 75 + 10 @ 60 + 10 @ 50
Seated Calf Raises
10 @ 150 + 10 @ 130 + 10 @ 110
10 @ 150 + 10 @ 130 + 10 @ 110
10 @ 150 + 10 @ 130 + 10 @ 110
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 28: Ryg
Superset: Pullups & Cable Wings
12 @ BW + 12 @ 55
12 @ BW + 12 @ 65
12 @ BW + 12 @ 70
Superset: BOR Underhand & Seated Cable Rows
10 @ 60 + 10 @ 60
10 @ 60 + 10 @ 90
10 @ 60 + 10 @ 120
Superset: Lat Pulldowns Neck & Front
10 @ 60 + 10 @ 60
10 @ 65 + 10 @ 65
10 @ 75 + 10 @ 75
Superset: Incline DB Rows & Lænd Maskine
10 @ 26 + 10 @ 110
10 @ 26 + 10 @ 110
10 @ 26 + 10 @ 110
Abs
10 min Incline Powerwalk
Superset: Pullups & Cable Wings
12 @ BW + 12 @ 55
12 @ BW + 12 @ 65
12 @ BW + 12 @ 70
Superset: BOR Underhand & Seated Cable Rows
10 @ 60 + 10 @ 60
10 @ 60 + 10 @ 90
10 @ 60 + 10 @ 120
Superset: Lat Pulldowns Neck & Front
10 @ 60 + 10 @ 60
10 @ 65 + 10 @ 65
10 @ 75 + 10 @ 75
Superset: Incline DB Rows & Lænd Maskine
10 @ 26 + 10 @ 110
10 @ 26 + 10 @ 110
10 @ 26 + 10 @ 110
Abs
10 min Incline Powerwalk
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 29: Skulder
5 min opvarmning
Seated Military Press Tripledropset
10 @ 80 + 10 @ 60 + 10 @ 40
10 @ 80 + 10 @ 60 + 10 @ 40
10 @ 80 + 10 @ 60 + 10 @ 40
Superset: Barbell Upright Row & 20KG Skive Front Raises
10 @ 50 + 10 @ 20
10 @ 50 + 10 @ 20
10 @ 50 + 10 @ 20
Rear Delt Machine
10 @ 70
10 @ 90
10 @ 105
Rear Delt Cable Dropset
10 @ 30 + 10 @ 20
10 @ 30 + 10 @ 20
10 @ 30 + 10 @ 20
Seated Side Raises Tripledropset
10 @ 14 + 10 @ 12 + 10 @ 10
10 @ 14 + 10 @ 12 + 10 @ 10
10 @ 14 + 10 @ 12 + 10 @ 10
Shrugs
10 @ 100
10 @ 120
10 @ 140
10 min HIIT cykel
5 min opvarmning
Seated Military Press Tripledropset
10 @ 80 + 10 @ 60 + 10 @ 40
10 @ 80 + 10 @ 60 + 10 @ 40
10 @ 80 + 10 @ 60 + 10 @ 40
Superset: Barbell Upright Row & 20KG Skive Front Raises
10 @ 50 + 10 @ 20
10 @ 50 + 10 @ 20
10 @ 50 + 10 @ 20
Rear Delt Machine
10 @ 70
10 @ 90
10 @ 105
Rear Delt Cable Dropset
10 @ 30 + 10 @ 20
10 @ 30 + 10 @ 20
10 @ 30 + 10 @ 20
Seated Side Raises Tripledropset
10 @ 14 + 10 @ 12 + 10 @ 10
10 @ 14 + 10 @ 12 + 10 @ 10
10 @ 14 + 10 @ 12 + 10 @ 10
Shrugs
10 @ 100
10 @ 120
10 @ 140
10 min HIIT cykel
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 30: Arme
5 min opvarmning
Superset: Straight-Bar Preacher Curls & Incline DB Hammer Curls
10 @ 40 + 10 @ 14
10 @ 40 + 10 @ 14
10 @ 40 + 10 @ 16
Superset: Tricep Cable Pushdown & DB Overhead Extensions
10 @ 45 + 10 @ 40
10 @ 50 + 10 @ 40
10 @ 55 + 10 @ 40
Superset: Seated Cable Curls & Prone DB Curls
10 @ 45 + 10 @ 14
10 @ 50 + 10 @ 14
10 @ 55 + 10 @ 14
Superset: Closegrip Bench Press & Tricep Rope Pushdowns
10 @ 50 + 10 @ 35
10 @ 60 + 10 @ 45
10 @ 70 + 10 @ 50
Superset: Tricep Underhand Pushdowns & DB Curls
10 @ 45 + 10 @ 12
10 @ 50 + 10 @ 12
10 @ 55 + 10 @ 12
Læg
Underarme
10 min incline power walk
5 min opvarmning
Superset: Straight-Bar Preacher Curls & Incline DB Hammer Curls
10 @ 40 + 10 @ 14
10 @ 40 + 10 @ 14
10 @ 40 + 10 @ 16
Superset: Tricep Cable Pushdown & DB Overhead Extensions
10 @ 45 + 10 @ 40
10 @ 50 + 10 @ 40
10 @ 55 + 10 @ 40
Superset: Seated Cable Curls & Prone DB Curls
10 @ 45 + 10 @ 14
10 @ 50 + 10 @ 14
10 @ 55 + 10 @ 14
Superset: Closegrip Bench Press & Tricep Rope Pushdowns
10 @ 50 + 10 @ 35
10 @ 60 + 10 @ 45
10 @ 70 + 10 @ 50
Superset: Tricep Underhand Pushdowns & DB Curls
10 @ 45 + 10 @ 12
10 @ 50 + 10 @ 12
10 @ 55 + 10 @ 12
Læg
Underarme
10 min incline power walk
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 31: Bryst
Incline BP Smith
10 @ 70
10 @ 80
10 @ 90
Flat BP
10 @ 60
10 @ 80
8 @ 100
Decline BP Smith
10 @ 70
10 @ 90
10 @ 110
Superset: Cable Crossovers & Decline Cable Flyes
10 @ 20 + 10 @ 20
10 @ 25 + 10 @ 25
10 @ 30 + 10 @ 30
Incline Cable Flyes
12 @ 20
12 @ 25
12 @ 30
Incline BP Smith
10 @ 70
10 @ 80
10 @ 90
Flat BP
10 @ 60
10 @ 80
8 @ 100
Decline BP Smith
10 @ 70
10 @ 90
10 @ 110
Superset: Cable Crossovers & Decline Cable Flyes
10 @ 20 + 10 @ 20
10 @ 25 + 10 @ 25
10 @ 30 + 10 @ 30
Incline Cable Flyes
12 @ 20
12 @ 25
12 @ 30
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 32: Legs
5 min opvarmning
Squat
10 @ 60
10 @ 100
10 @ 120
Stiff-legged Deadlift
10 @ 60
10 @ 80
10 @ 100
Leg Press
10 @ 230
10 @ 230
10 @ 230
Leg Extensions Tripledropset
10 @ 100 + 10 @ 75 + 10 @ 50
10 @ 100 + 10 @ 75 + 10 @ 50
10 @ 100 + 10 @ 75 + 10 @ 50
Leg Curls Tripledropset
10 @ 75 + 10 @ 60 + 10 @ 50
10 @ 75 + 10 @ 60 + 10 @ 50
10 @ 75 + 10 @ 60 + 10 @ 50
Calves
Abs
10 min incline powerwalk
5 min opvarmning
Squat
10 @ 60
10 @ 100
10 @ 120
Stiff-legged Deadlift
10 @ 60
10 @ 80
10 @ 100
Leg Press
10 @ 230
10 @ 230
10 @ 230
Leg Extensions Tripledropset
10 @ 100 + 10 @ 75 + 10 @ 50
10 @ 100 + 10 @ 75 + 10 @ 50
10 @ 100 + 10 @ 75 + 10 @ 50
Leg Curls Tripledropset
10 @ 75 + 10 @ 60 + 10 @ 50
10 @ 75 + 10 @ 60 + 10 @ 50
10 @ 75 + 10 @ 60 + 10 @ 50
Calves
Abs
10 min incline powerwalk
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 33: Ryg
Pullups
10 @ BW
10 @ BW
10 @ BW
Superset: BOR & Seated Cable Rows
10 @ 60 + 10 @ 60
10 @ 60 + 10 @ 90
10 @ 60 + 10 @ 120
Superset: Lat Pulldowns Front&Neck
10 @ 60 + 10 @ 60
10 @ 65 + 10 @ 65
10 @ 75 + 10 @ 75
Superset: DB Incline Rows & Lænd Maskine
10 @ 26 + 10 @ 110
10 @ 26 + 10 @ 110
10 @ 26 + 10 @ 110
Cable Wings
10 @ 50
10 @ 55
10 @ 65
10 @ 70
Pullups
10 @ BW
10 @ BW
10 @ BW
Superset: BOR & Seated Cable Rows
10 @ 60 + 10 @ 60
10 @ 60 + 10 @ 90
10 @ 60 + 10 @ 120
Superset: Lat Pulldowns Front&Neck
10 @ 60 + 10 @ 60
10 @ 65 + 10 @ 65
10 @ 75 + 10 @ 75
Superset: DB Incline Rows & Lænd Maskine
10 @ 26 + 10 @ 110
10 @ 26 + 10 @ 110
10 @ 26 + 10 @ 110
Cable Wings
10 @ 50
10 @ 55
10 @ 65
10 @ 70
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 34: Skulder
OHP
10 @ 40
10 @ 50
10 @ 55
Superset: Barbell Upright Rows & Plate 20 KG Front Raises
10 @ 40 + 10 @ 20
10 @ 40 + 10 @ 20
10 @ 40 + 10 @ 20
Rear Delt Cable Tripledropset
10 @ 20 + 10 @ 15 + 10 @ 10
10 @ 20 + 10 @ 15 + 10 @ 10
10 @ 20 + 10 @ 15 + 10 @ 10
Shrugs
10 @ 100
10 @ 140
10 @ 180
Rear Delt Machine
10 @ 60
10 @ 65
10 @ 75
Seated Side Raises Tripledropset
10 @ 14 + 10 @ 12 + 10 @ 10
10 @ 14 + 10 @ 12 + 10 @ 10
10 @ 14 + 10 @ 12 + 10 @ 10
OHP
10 @ 40
10 @ 50
10 @ 55
Superset: Barbell Upright Rows & Plate 20 KG Front Raises
10 @ 40 + 10 @ 20
10 @ 40 + 10 @ 20
10 @ 40 + 10 @ 20
Rear Delt Cable Tripledropset
10 @ 20 + 10 @ 15 + 10 @ 10
10 @ 20 + 10 @ 15 + 10 @ 10
10 @ 20 + 10 @ 15 + 10 @ 10
Shrugs
10 @ 100
10 @ 140
10 @ 180
Rear Delt Machine
10 @ 60
10 @ 65
10 @ 75
Seated Side Raises Tripledropset
10 @ 14 + 10 @ 12 + 10 @ 10
10 @ 14 + 10 @ 12 + 10 @ 10
10 @ 14 + 10 @ 12 + 10 @ 10
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 35: Arme
5 min opvarmning
Superset: Straight-Bar Preacher Curls & Incline DB Hammer Curls
10 @ 40 + 10 @ 14
10 @ 40 + 10 @ 14
10 @ 40 + 10 @ 16
Superset: Tricep Cable Pushdown & DB Overhead Extensions
10 @ 45 + 10 @ 40
10 @ 50 + 10 @ 40
10 @ 55 + 10 @ 40
Superset: Seated Cable Curls & Prone DB Curls
10 @ 45 + 10 @ 14
10 @ 50 + 10 @ 14
10 @ 55 + 10 @ 14
Superset: Closegrip Bench Press & Tricep Rope Pushdowns
10 @ 50 + 10 @ 35
10 @ 60 + 10 @ 45
10 @ 70 + 10 @ 50
Superset: Tricep Underhand Pushdowns & DB Curls
10 @ 45 + 10 @ 12
10 @ 50 + 10 @ 12
10 @ 55 + 10 @ 12
Abs
Underarme
5 min opvarmning
Superset: Straight-Bar Preacher Curls & Incline DB Hammer Curls
10 @ 40 + 10 @ 14
10 @ 40 + 10 @ 14
10 @ 40 + 10 @ 16
Superset: Tricep Cable Pushdown & DB Overhead Extensions
10 @ 45 + 10 @ 40
10 @ 50 + 10 @ 40
10 @ 55 + 10 @ 40
Superset: Seated Cable Curls & Prone DB Curls
10 @ 45 + 10 @ 14
10 @ 50 + 10 @ 14
10 @ 55 + 10 @ 14
Superset: Closegrip Bench Press & Tricep Rope Pushdowns
10 @ 50 + 10 @ 35
10 @ 60 + 10 @ 45
10 @ 70 + 10 @ 50
Superset: Tricep Underhand Pushdowns & DB Curls
10 @ 45 + 10 @ 12
10 @ 50 + 10 @ 12
10 @ 55 + 10 @ 12
Abs
Underarme
-
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- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
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