Nyt program!
Noget lignende følgende:
Dag 1: Bryst/Triceps
5x5 Incline BP
5x5 Flat BP
5x5 Decline BP
Superset: Seated Incline Flyes & Tricep Cable Pushdowns
Superset: Seated Cable Flyes & Fransk Pres
Close Grip Benchpress
Dag 2: Ben/Skulder
5x5 Squat
5x5 Deadlift
5x5 Stiff-legged Deadlift
Superset: Leg Press & Seated DB Press
Superset: Leg Extensions & Side Raises
Superset: Leg Curls & Rear Delt Cable
Superset: Calves & Shrugs
Dag 3: Ryg/Biceps
5x5 Bent Over Rows
5x5 T-Bar Rows
Superset: Pullups & EZ Bar Preacher Curls
Superset: Cable Rows & Hammer Curls
Superset: Lat Pulldowns V-Bar & Biceps Curls
Superset: Lænd Maskine & Incline Hammer Curls
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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 1: Bryst/Triceps
5x5 Incline BP
5 @ 70
5 @ 80
5 @ 90
5 @ 100
5 @ 110
5x5 Flat BP
5 @ 70
5 @ 90
5 @ 100
5 @ 110
5 @ 130
5x5 Decline BP
5 @ 70
5 @ 90
5 @ 100
5 @ 110
5 @ 130
Superset: Seated Incline Flyes & Tricep Cable Pushdowns
12 @ 20 + 12 @ 55
12 @ 25 + 12 @ 65
12 @ 30 + 12 @ 70
Superset: Seated Cable Flyes & Fransk Pres
12 @ 20 + 12 @ 30
12 @ 25 + 12 @ 40
12 @ 30 + 12 @ 45
Close Grip Benchpress
12 @ 50
10 @ 60
10 @ 70
5x5 Incline BP
5 @ 70
5 @ 80
5 @ 90
5 @ 100
5 @ 110
5x5 Flat BP
5 @ 70
5 @ 90
5 @ 100
5 @ 110
5 @ 130
5x5 Decline BP
5 @ 70
5 @ 90
5 @ 100
5 @ 110
5 @ 130
Superset: Seated Incline Flyes & Tricep Cable Pushdowns
12 @ 20 + 12 @ 55
12 @ 25 + 12 @ 65
12 @ 30 + 12 @ 70
Superset: Seated Cable Flyes & Fransk Pres
12 @ 20 + 12 @ 30
12 @ 25 + 12 @ 40
12 @ 30 + 12 @ 45
Close Grip Benchpress
12 @ 50
10 @ 60
10 @ 70
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 2: Ben/Skulder
5x5 Squat
5 @ 60
5 @ 100
5 @ 110
5 @ 120
5 @ 130
5x5 Deadlift
5 @ 100
5 @ 120
5 @ 140
5 @ 150
5 @ 160
Superset: Leg Press & Seated Smith Press
10 @ 230 + 10 @ 60
10 @ 230 + 10 @ 70
10 @ 230 + 10 @ 90
Superset: Leg Extensions & Side Raises
10 @ 110 + 10 @ 10
10 @ 110 + 10 @ 12
10 @ 110 + 10 @ 14
Superset: Leg Curls & Rear Delt Cable
10 @ 75 + 10 @ 20
10 @ 75 + 10 @ 25
10 @ 75 + 10 @ 30
Seated Calf Raises
12 @ 130
12 @ 150
12 @ 170
5x5 Squat
5 @ 60
5 @ 100
5 @ 110
5 @ 120
5 @ 130
5x5 Deadlift
5 @ 100
5 @ 120
5 @ 140
5 @ 150
5 @ 160
Superset: Leg Press & Seated Smith Press
10 @ 230 + 10 @ 60
10 @ 230 + 10 @ 70
10 @ 230 + 10 @ 90
Superset: Leg Extensions & Side Raises
10 @ 110 + 10 @ 10
10 @ 110 + 10 @ 12
10 @ 110 + 10 @ 14
Superset: Leg Curls & Rear Delt Cable
10 @ 75 + 10 @ 20
10 @ 75 + 10 @ 25
10 @ 75 + 10 @ 30
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 3: Ryg/Biceps
5 min opvarmning
5x5 Bent Over Rows
5 @ 60
5 @ 100
5 @ 110
5 @ 115
5 @ 120
5x5 Bicep Pulldowns
5 @ 110
5 @ 110
5 @ 110
5 @ 110
5 @ 110
Superset: Pullups & EZ Bar Preacher Curls
12 @ BW + 12 @ 40
12 @ BW + 12 @ 40
12 @ BW + 12 @ 40
Superset: Cable Rows & Hammer Curls
10 @ 60 + 10 @ 14
10 @ 80 + 10 @ 16
10 @ 100 + 10 @ 18
Superset: Lat Pulldowns V-Bar & Biceps Curls
10 @ 60 + 10 @ 12
10 @ 65 + 10 @ 12
10 @ 75 + 10 @ 12
Superset: Lænd Maskine & Incline Hammer Curls
10 @ 110 + 10 @ 12
10 @ 110 + 10 @ 14
10 @ 110 + 10 @ 16
10 min Incline Powerwalk
5 min opvarmning
5x5 Bent Over Rows
5 @ 60
5 @ 100
5 @ 110
5 @ 115
5 @ 120
5x5 Bicep Pulldowns
5 @ 110
5 @ 110
5 @ 110
5 @ 110
5 @ 110
Superset: Pullups & EZ Bar Preacher Curls
12 @ BW + 12 @ 40
12 @ BW + 12 @ 40
12 @ BW + 12 @ 40
Superset: Cable Rows & Hammer Curls
10 @ 60 + 10 @ 14
10 @ 80 + 10 @ 16
10 @ 100 + 10 @ 18
Superset: Lat Pulldowns V-Bar & Biceps Curls
10 @ 60 + 10 @ 12
10 @ 65 + 10 @ 12
10 @ 75 + 10 @ 12
Superset: Lænd Maskine & Incline Hammer Curls
10 @ 110 + 10 @ 12
10 @ 110 + 10 @ 14
10 @ 110 + 10 @ 16
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 4: Cardio dag
45 min SPC
Underarme
Abs
45 min SPC
Underarme
Abs
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 5: Bryst/Triceps
5x5 Incline BP
5 @ 50
5 @ 60
5 @ 70
5 @ 80
5 @ 90
5x5 Flat BP
5 @ 50
5 @ 70
5 @ 90
5 @ 100
5 @ 120
5x5 Decline BP
5 @ 50
5 @ 70
5 @ 90
5 @ 100
5 @ 110
Superset: Seated Incline Flyes & Tricep Cable Pushdowns
12 @ 20 + 12 @ 55
12 @ 25 + 12 @ 65
12 @ 30 + 12 @ 70
Superset: Seated Cable Flyes & Rope Pushdowns
12 @ 20 + 12 @ 30
12 @ 25 + 12 @ 40
12 @ 30 + 12 @ 45
Close Grip Benchpress
12 @ 50
10 @ 60
10 @ 70
5x5 Incline BP
5 @ 50
5 @ 60
5 @ 70
5 @ 80
5 @ 90
5x5 Flat BP
5 @ 50
5 @ 70
5 @ 90
5 @ 100
5 @ 120
5x5 Decline BP
5 @ 50
5 @ 70
5 @ 90
5 @ 100
5 @ 110
Superset: Seated Incline Flyes & Tricep Cable Pushdowns
12 @ 20 + 12 @ 55
12 @ 25 + 12 @ 65
12 @ 30 + 12 @ 70
Superset: Seated Cable Flyes & Rope Pushdowns
12 @ 20 + 12 @ 30
12 @ 25 + 12 @ 40
12 @ 30 + 12 @ 45
Close Grip Benchpress
12 @ 50
10 @ 60
10 @ 70
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 6: Ben/Skulder
5x5 Squat - Dybde & Pause i bund
5 @ 40
5 @ 50
5 @ 60
5 @ 70
5 @ 80
5x5 Stiff-legged Deadlift - Fokus, Slow & Controlled
5 @ 60
5 @ 60
5 @ 60
5 @ 60
5 @ 60
Superset: Leg Press & Seated Smith Press
10 @ 230 + 10 @ 30
10 @ 230 + 10 @ 50
10 @ 230 + 10 @ 70
Superset: Leg Extensions & Side Raises
10 @ 110 + 10 @ 10
10 @ 110 + 10 @ 12
10 @ 110 + 10 @ 14
Superset: Leg Curls & Rear Delt Cable
10 @ 75 + 10 @ 20
10 @ 75 + 10 @ 25
10 @ 75 + 10 @ 30
Seated Calf Raises Tripledropset
10 @ 200 + 10 @ 150 + 10 @ 100
10 @ 200 + 10 @ 150 + 10 @ 100
10 @ 200 + 10 @ 150 + 10 @ 100
5x5 Squat - Dybde & Pause i bund
5 @ 40
5 @ 50
5 @ 60
5 @ 70
5 @ 80
5x5 Stiff-legged Deadlift - Fokus, Slow & Controlled
5 @ 60
5 @ 60
5 @ 60
5 @ 60
5 @ 60
Superset: Leg Press & Seated Smith Press
10 @ 230 + 10 @ 30
10 @ 230 + 10 @ 50
10 @ 230 + 10 @ 70
Superset: Leg Extensions & Side Raises
10 @ 110 + 10 @ 10
10 @ 110 + 10 @ 12
10 @ 110 + 10 @ 14
Superset: Leg Curls & Rear Delt Cable
10 @ 75 + 10 @ 20
10 @ 75 + 10 @ 25
10 @ 75 + 10 @ 30
Seated Calf Raises Tripledropset
10 @ 200 + 10 @ 150 + 10 @ 100
10 @ 200 + 10 @ 150 + 10 @ 100
10 @ 200 + 10 @ 150 + 10 @ 100
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 7: Ryg/Biceps - EN NERVE HAVDE SAT SIG FAST I RYGGEN HENOVER NATTEN, ØV!
5x5 Bent Over Rows
5 @ 60
5 @ 70
5 @ 80
5 @ 90
5 @ 100
5x5 Bicep Pulldowns
5 @ 110
5 @ 110
5 @ 110
5 @ 110
5 @ 110
Superset: Pullups & EZ Bar Preacher Curls
12 @ BW + 12 @ 40
12 @ BW + 12 @ 40
12 @ BW + 12 @ 40
Superset: Cable Rows & Side Curls
10 @ 60 + 10 @ 12
10 @ 60 + 10 @ 12
10 @ 60 + 10 @ 12
Superset: Lat Pulldowns V-Bar & Biceps Curls
10 @ 60 + 10 @ 12
10 @ 65 + 10 @ 12
10 @ 75 + 10 @ 12
5x5 Bent Over Rows
5 @ 60
5 @ 70
5 @ 80
5 @ 90
5 @ 100
5x5 Bicep Pulldowns
5 @ 110
5 @ 110
5 @ 110
5 @ 110
5 @ 110
Superset: Pullups & EZ Bar Preacher Curls
12 @ BW + 12 @ 40
12 @ BW + 12 @ 40
12 @ BW + 12 @ 40
Superset: Cable Rows & Side Curls
10 @ 60 + 10 @ 12
10 @ 60 + 10 @ 12
10 @ 60 + 10 @ 12
Superset: Lat Pulldowns V-Bar & Biceps Curls
10 @ 60 + 10 @ 12
10 @ 65 + 10 @ 12
10 @ 75 + 10 @ 12
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Igår!
Dag 8: Cardio dag
45 min SPC
Underarme
Abs
Læg
Dag 8: Cardio dag
45 min SPC
Underarme
Abs
Læg
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 9: Bryst/Triceps
5x5 Incline BP
5 @ 50
5 @ 60
5 @ 70
5 @ 80
5 @ 90
5x5 Flat BP
5 @ 60
5 @ 70
5 @ 80
5 @ 90
5 @ 100
5x5 Decline BP
5 @ 60
5 @ 70
5 @ 80
5 @ 90
5 @ 100
Superset: Seated Incline Flyes & Tricep Cable Pushdowns
12 @ 20 + 12 @ 55
12 @ 25 + 12 @ 65
12 @ 30 + 12 @ 70
Superset: Seated Cable Flyes & Rope Pushdowns
12 @ 20 + 12 @ 30
12 @ 25 + 12 @ 40
12 @ 30 + 12 @ 45
Close Grip Benchpress
12 @ 50
10 @ 60
10 @ 70
5x5 Incline BP
5 @ 50
5 @ 60
5 @ 70
5 @ 80
5 @ 90
5x5 Flat BP
5 @ 60
5 @ 70
5 @ 80
5 @ 90
5 @ 100
5x5 Decline BP
5 @ 60
5 @ 70
5 @ 80
5 @ 90
5 @ 100
Superset: Seated Incline Flyes & Tricep Cable Pushdowns
12 @ 20 + 12 @ 55
12 @ 25 + 12 @ 65
12 @ 30 + 12 @ 70
Superset: Seated Cable Flyes & Rope Pushdowns
12 @ 20 + 12 @ 30
12 @ 25 + 12 @ 40
12 @ 30 + 12 @ 45
Close Grip Benchpress
12 @ 50
10 @ 60
10 @ 70
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 10: Ben/Skulder
5x5 Squat - fokus på dybde
5 @ 60
5 @ 70
5 @ 80
5 @ 90
5 @ 100
5x5 Stiff-legged Deadlift - Fokus, Slow & Controlled
5 @ 60
5 @ 70
5 @ 80
5 @ 90
5 @ 100
Superset: Leg Press & Seated Smith Press
10 @ 230 + 10 @ 30
10 @ 230 + 10 @ 50
10 @ 230 + 10 @ 70
Superset: Leg Extensions & Side Raises
10 @ 110 + 10 @ 10
10 @ 110 + 10 @ 12
10 @ 110 + 10 @ 14
Superset: Leg Curls & Rear Delt Cable
10 @ 75 + 10 @ 20
10 @ 75 + 10 @ 25
10 @ 75 + 10 @ 30
Seated Calf Raises Tripledropset
10 @ 200 + 10 @ 150 + 10 @ 100
10 @ 200 + 10 @ 150 + 10 @ 100
10 @ 200 + 10 @ 150 + 10 @ 100
5x5 Squat - fokus på dybde
5 @ 60
5 @ 70
5 @ 80
5 @ 90
5 @ 100
5x5 Stiff-legged Deadlift - Fokus, Slow & Controlled
5 @ 60
5 @ 70
5 @ 80
5 @ 90
5 @ 100
Superset: Leg Press & Seated Smith Press
10 @ 230 + 10 @ 30
10 @ 230 + 10 @ 50
10 @ 230 + 10 @ 70
Superset: Leg Extensions & Side Raises
10 @ 110 + 10 @ 10
10 @ 110 + 10 @ 12
10 @ 110 + 10 @ 14
Superset: Leg Curls & Rear Delt Cable
10 @ 75 + 10 @ 20
10 @ 75 + 10 @ 25
10 @ 75 + 10 @ 30
Seated Calf Raises Tripledropset
10 @ 200 + 10 @ 150 + 10 @ 100
10 @ 200 + 10 @ 150 + 10 @ 100
10 @ 200 + 10 @ 150 + 10 @ 100
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 11: Ryg/Biceps
5x5 Bent Over Rows
5 @ 60
5 @ 70
5 @ 80
5 @ 90
5 @ 100
5x5 Bicep Pulldowns
5 @ 110
5 @ 110
5 @ 110
5 @ 110
5 @ 110
Superset: Pullups & EZ Bar Preacher Curls
12 @ BW + 12 @ 40
12 @ BW + 12 @ 40
12 @ BW + 12 @ 40
Superset: Cable Rows & Side Curls
10 @ 60 + 10 @ 12
10 @ 60 + 10 @ 12
10 @ 60 + 10 @ 12
Superset: Lat Pulldowns V-Bar & Biceps Curls
10 @ 60 + 10 @ 12
10 @ 65 + 10 @ 12
10 @ 75 + 10 @ 12
5x5 Bent Over Rows
5 @ 60
5 @ 70
5 @ 80
5 @ 90
5 @ 100
5x5 Bicep Pulldowns
5 @ 110
5 @ 110
5 @ 110
5 @ 110
5 @ 110
Superset: Pullups & EZ Bar Preacher Curls
12 @ BW + 12 @ 40
12 @ BW + 12 @ 40
12 @ BW + 12 @ 40
Superset: Cable Rows & Side Curls
10 @ 60 + 10 @ 12
10 @ 60 + 10 @ 12
10 @ 60 + 10 @ 12
Superset: Lat Pulldowns V-Bar & Biceps Curls
10 @ 60 + 10 @ 12
10 @ 65 + 10 @ 12
10 @ 75 + 10 @ 12
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 12: Bryst/Triceps
5x5 Incline BP
5 @ 50
5 @ 60
5 @ 70
5 @ 80
5 @ 100
5x5 Flat BP
5 @ 70
5 @ 80
5 @ 90
5 @ 100
5 @ 110
5x5 Decline BP
5 @ 50
5 @ 70
5 @ 80
5 @ 90
5 @ 110
Superset: Seated Incline Flyes & Tricep Cable Pushdowns
12 @ 20 + 12 @ 55
12 @ 25 + 12 @ 65
12 @ 30 + 12 @ 70
Superset: Seated Cable Flyes & Rope Pushdowns
12 @ 20 + 12 @ 30
12 @ 25 + 12 @ 40
12 @ 30 + 12 @ 45
Close Grip Benchpress
12 @ 50
10 @ 60
10 @ 70
5x5 Incline BP
5 @ 50
5 @ 60
5 @ 70
5 @ 80
5 @ 100
5x5 Flat BP
5 @ 70
5 @ 80
5 @ 90
5 @ 100
5 @ 110
5x5 Decline BP
5 @ 50
5 @ 70
5 @ 80
5 @ 90
5 @ 110
Superset: Seated Incline Flyes & Tricep Cable Pushdowns
12 @ 20 + 12 @ 55
12 @ 25 + 12 @ 65
12 @ 30 + 12 @ 70
Superset: Seated Cable Flyes & Rope Pushdowns
12 @ 20 + 12 @ 30
12 @ 25 + 12 @ 40
12 @ 30 + 12 @ 45
Close Grip Benchpress
12 @ 50
10 @ 60
10 @ 70
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 13: Ben/Skulder
5x5 Squat - fokus på dybde
5 @ 60
5 @ 70
5 @ 80
5 @ 90
5 @ 100
5x5 Stiff-legged Deadlift - Fokus, Slow & Controlled
5 @ 60
5 @ 70
5 @ 80
5 @ 90
5 @ 100
Superset: Leg Press & Seated DB Press
10 @ 230 + 10 @ 22
10 @ 230 + 10 @ 26
10 @ 230 + 10 @ 30
Superset: Leg Extensions & Side Raises
10 @ 110 + 10 @ 10
10 @ 110 + 10 @ 12
10 @ 110 + 10 @ 14
Superset: Leg Curls & Rear Delt Cable
10 @ 75 + 10 @ 20
10 @ 75 + 10 @ 25
10 @ 75 + 10 @ 30
Seated Calf Raises Tripledropset
10 @ 200 + 10 @ 150 + 10 @ 100
10 @ 200 + 10 @ 150 + 10 @ 100
10 @ 200 + 10 @ 150 + 10 @ 100
5x5 Squat - fokus på dybde
5 @ 60
5 @ 70
5 @ 80
5 @ 90
5 @ 100
5x5 Stiff-legged Deadlift - Fokus, Slow & Controlled
5 @ 60
5 @ 70
5 @ 80
5 @ 90
5 @ 100
Superset: Leg Press & Seated DB Press
10 @ 230 + 10 @ 22
10 @ 230 + 10 @ 26
10 @ 230 + 10 @ 30
Superset: Leg Extensions & Side Raises
10 @ 110 + 10 @ 10
10 @ 110 + 10 @ 12
10 @ 110 + 10 @ 14
Superset: Leg Curls & Rear Delt Cable
10 @ 75 + 10 @ 20
10 @ 75 + 10 @ 25
10 @ 75 + 10 @ 30
Seated Calf Raises Tripledropset
10 @ 200 + 10 @ 150 + 10 @ 100
10 @ 200 + 10 @ 150 + 10 @ 100
10 @ 200 + 10 @ 150 + 10 @ 100
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 14: Ryg/Biceps
5x5 Bent Over Rows
5 @ 60
5 @ 70
5 @ 80
5 @ 90
5 @ 100
5x5 Seated Cable Rows
5 @ 110
5 @ 115
5 @ 120
5 @ 125
5 @ 130
Superset: Pullups & EZ Bar Preacher Curls
12 @ BW + 12 @ 30
12 @ BW + 12 @ 40
12 @ BW + 12 @ 45
Superset: Lat Pulldowns & Hammer Curls
10 @ 60 + 10 @ 12
10 @ 70 + 10 @ 12
10 @ 85 + 10 @ 12
Superset: Lat Pulldowns V-Bar & Biceps Curls
10 @ 60 + 10 @ 12
10 @ 70 + 10 @ 12
10 @ 85 + 10 @ 12
Lænd Maskine
5x5 Bent Over Rows
5 @ 60
5 @ 70
5 @ 80
5 @ 90
5 @ 100
5x5 Seated Cable Rows
5 @ 110
5 @ 115
5 @ 120
5 @ 125
5 @ 130
Superset: Pullups & EZ Bar Preacher Curls
12 @ BW + 12 @ 30
12 @ BW + 12 @ 40
12 @ BW + 12 @ 45
Superset: Lat Pulldowns & Hammer Curls
10 @ 60 + 10 @ 12
10 @ 70 + 10 @ 12
10 @ 85 + 10 @ 12
Superset: Lat Pulldowns V-Bar & Biceps Curls
10 @ 60 + 10 @ 12
10 @ 70 + 10 @ 12
10 @ 85 + 10 @ 12
Lænd Maskine
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 15: Cardio
45 min SPC
Læg
Abs
Underarme
45 min SPC
Læg
Abs
Underarme
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 16: Bryst/Triceps
3x5 Incline BP - NEGATIVE
5 @ 90
5 @ 110
5 @ 130
3x5 Flat BP - NEGATIVE
5 @ 90
5 @ 110
5 @ 130
3x5 Decline BP - NEGATIVE
5 @ 90
5 @ 110
5 @ 140
Seated Cable Flyes
12 @ 20
12 @ 25
12 @ 30
Tripledropset:
12 @ 30 + 12 @ 25 + 12 @ 20
Superset: Flat DB Flyes & Fransk Pres
12 @ 18 + 12 @ 30
12 @ 22 + 12 @ 40
12 @ 24 + 12 @ 45
Cable Pushdowns Triceps
12 @ 45
12 @ 50
12 @ 55
Close Grip Benchpress
12 @ 50
10 @ 60
10 @ 70
3x5 Incline BP - NEGATIVE
5 @ 90
5 @ 110
5 @ 130
3x5 Flat BP - NEGATIVE
5 @ 90
5 @ 110
5 @ 130
3x5 Decline BP - NEGATIVE
5 @ 90
5 @ 110
5 @ 140
Seated Cable Flyes
12 @ 20
12 @ 25
12 @ 30
Tripledropset:
12 @ 30 + 12 @ 25 + 12 @ 20
Superset: Flat DB Flyes & Fransk Pres
12 @ 18 + 12 @ 30
12 @ 22 + 12 @ 40
12 @ 24 + 12 @ 45
Cable Pushdowns Triceps
12 @ 45
12 @ 50
12 @ 55
Close Grip Benchpress
12 @ 50
10 @ 60
10 @ 70
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 17: Ben/Skulder
5x5 Squat - fokus på dybde
5 @ 60
5 @ 70
5 @ 80
5 @ 90
5 @ 100
5x5 Stiff-legged Deadlift
5 @ 60
5 @ 80
5 @ 100
5 @ 110
5 @ 120
Superset: Leg Press & Seated Smith Barbell Press
10 @ 230 + 10 @ 70
10 @ 230 + 10 @ 80
10 @ 230 + 10 @ 90
Superset: Leg Extensions & Side Raises
10 @ 110 + 10 @ 10
10 @ 110 + 10 @ 12
10 @ 110 + 10 @ 14
Superset: Leg Curls & Rear Delt Cable
10 @ 75 + 10 @ 20
10 @ 75 + 10 @ 25
10 @ 75 + 10 @ 30
Abs
5x5 Squat - fokus på dybde
5 @ 60
5 @ 70
5 @ 80
5 @ 90
5 @ 100
5x5 Stiff-legged Deadlift
5 @ 60
5 @ 80
5 @ 100
5 @ 110
5 @ 120
Superset: Leg Press & Seated Smith Barbell Press
10 @ 230 + 10 @ 70
10 @ 230 + 10 @ 80
10 @ 230 + 10 @ 90
Superset: Leg Extensions & Side Raises
10 @ 110 + 10 @ 10
10 @ 110 + 10 @ 12
10 @ 110 + 10 @ 14
Superset: Leg Curls & Rear Delt Cable
10 @ 75 + 10 @ 20
10 @ 75 + 10 @ 25
10 @ 75 + 10 @ 30
Abs
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 11: Ryg/Biceps
5x5 Bent Over Rows
5 @ 60
5 @ 80
5 @ 100
5 @ 110
5 @ 120
5x5 Bicep Pulldowns
5 @ 110
5 @ 110
5 @ 110
5 @ 110
5 @ 110
Superset: Pullups & EZ Bar Preacher Curls
12 @ BW + 12 @ 40
12 @ BW + 12 @ 40
12 @ BW + 12 @ 40
Superset: Cable Rows & Side Curls
10 @ 60 + 10 @ 12
10 @ 60 + 10 @ 12
10 @ 60 + 10 @ 12
Superset: Lat Pulldowns V-Bar & Biceps Curls
10 @ 60 + 10 @ 12
10 @ 65 + 10 @ 12
10 @ 75 + 10 @ 12
Lænd Maskine
5x5 Bent Over Rows
5 @ 60
5 @ 80
5 @ 100
5 @ 110
5 @ 120
5x5 Bicep Pulldowns
5 @ 110
5 @ 110
5 @ 110
5 @ 110
5 @ 110
Superset: Pullups & EZ Bar Preacher Curls
12 @ BW + 12 @ 40
12 @ BW + 12 @ 40
12 @ BW + 12 @ 40
Superset: Cable Rows & Side Curls
10 @ 60 + 10 @ 12
10 @ 60 + 10 @ 12
10 @ 60 + 10 @ 12
Superset: Lat Pulldowns V-Bar & Biceps Curls
10 @ 60 + 10 @ 12
10 @ 65 + 10 @ 12
10 @ 75 + 10 @ 12
Lænd Maskine
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Nyt Program
5 split med 2 cardio dage om ugen.
Dag 1: Bryst
Dag 2: Ben
Dag 3: Ryg
Dag 4: Skulder
Dag 5: Arme
Dag 6: Cardio/abs/læg/underarme
Dag 7: Cardio/abs/læg/underarme
Cardio-dagene bliver smidt ind hvor jeg føler det passer bedst..
Dag 1: Bryst
Incline Barbell Press Smith
12 @ 50
12 @ 70
12 @ 90
Flat Barbell Press Smith
12 @ 70
12 @ 90
10 @ 110
Decline Barbell Press Smith
12 @ 70
10 @ 90
10 @ 100
Standing Cable Flyes
12 @ 20
12 @ 25
12 @ 30
Seated Straight Cable Flyes
12 @ 20
12 @ 25
12 @ 30
Seated Incline Cable Flyes
12 @ 20
12 @ 25
12 @ 30
Machine Hammer Press
12 @ 50
12 @ 60
12 @ 70
Abs
20 min HIIT Cardio
5 split med 2 cardio dage om ugen.
Dag 1: Bryst
Dag 2: Ben
Dag 3: Ryg
Dag 4: Skulder
Dag 5: Arme
Dag 6: Cardio/abs/læg/underarme
Dag 7: Cardio/abs/læg/underarme
Cardio-dagene bliver smidt ind hvor jeg føler det passer bedst..
Dag 1: Bryst
Incline Barbell Press Smith
12 @ 50
12 @ 70
12 @ 90
Flat Barbell Press Smith
12 @ 70
12 @ 90
10 @ 110
Decline Barbell Press Smith
12 @ 70
10 @ 90
10 @ 100
Standing Cable Flyes
12 @ 20
12 @ 25
12 @ 30
Seated Straight Cable Flyes
12 @ 20
12 @ 25
12 @ 30
Seated Incline Cable Flyes
12 @ 20
12 @ 25
12 @ 30
Machine Hammer Press
12 @ 50
12 @ 60
12 @ 70
Abs
20 min HIIT Cardio
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 2: Ben
Squat
12 @ 60
12 @ 80
12 @ 100
Stiff-legged Deadlift
12 @ 60
12 @ 70
12 @ 80
Leg Press
12 @ 230
12 @ 230
12 @ 230
Leg Extensions
12 @ 85
12 @ 85
12 @ 85
Tripledropset:
10 @ 100 + 10 @ 75 + 10 @ 50
Leg Curls:
12 @ 75
12 @ 75
12 @ 75
Tripledropset:
10 @ 75 + 10 @ 60 + 10 @ 50
Seated Calf Raises
20 @ 120
20 @ 130
20 @ 140
Tripledropset:
10 @ 140 + 10 @ 120 + 10 @ 100
Squat
12 @ 60
12 @ 80
12 @ 100
Stiff-legged Deadlift
12 @ 60
12 @ 70
12 @ 80
Leg Press
12 @ 230
12 @ 230
12 @ 230
Leg Extensions
12 @ 85
12 @ 85
12 @ 85
Tripledropset:
10 @ 100 + 10 @ 75 + 10 @ 50
Leg Curls:
12 @ 75
12 @ 75
12 @ 75
Tripledropset:
10 @ 75 + 10 @ 60 + 10 @ 50
Seated Calf Raises
20 @ 120
20 @ 130
20 @ 140
Tripledropset:
10 @ 140 + 10 @ 120 + 10 @ 100
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 3: Ryg
Pullups
12 @ BW
12 @ BW
12 @ BW
BOR Underhand
12 @ 60
12 @ 70
12 @ 80
Seated Rope Rows
12 @ 40
12 @ 40
12 @ 40
Seated Cable Rows
12 @ 60
12 @ 70
12 @ 75
Lat Pulldowns Neck
12 @ 50
12 @ 60
12 @ 70
Superset: Lat Pulldowns Front & Lænd Maskine
12 @ 50 + 20 @ 110
12 @ 60 + 20 @ 110
12 @ 70 + 20 @ 110
Hyperextensions
12 @ BW
12 @ BW + 20kg
12 @BW + 30kg
Incline DB Rows
12 @ 20
12 @ 20
12 @ 20
Pullups
12 @ BW
12 @ BW
12 @ BW
BOR Underhand
12 @ 60
12 @ 70
12 @ 80
Seated Rope Rows
12 @ 40
12 @ 40
12 @ 40
Seated Cable Rows
12 @ 60
12 @ 70
12 @ 75
Lat Pulldowns Neck
12 @ 50
12 @ 60
12 @ 70
Superset: Lat Pulldowns Front & Lænd Maskine
12 @ 50 + 20 @ 110
12 @ 60 + 20 @ 110
12 @ 70 + 20 @ 110
Hyperextensions
12 @ BW
12 @ BW + 20kg
12 @BW + 30kg
Incline DB Rows
12 @ 20
12 @ 20
12 @ 20
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 4: Cardio dag
45 min SPC
Læg
Abs
Underarme
45 min SPC
Læg
Abs
Underarme
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 5: Skulder
Barbell Smith Shoulder Press
12 @ 50
12 @ 70
12 @ 80
Rear Delt Cable Dropset
12 @ 25 + 12 @ 15
12 @ 25 + 12 @ 15
12 @ 25 + 12 @ 15
Seated Side Raises Dropset
12 @ 10 + 12 @ 7
12 @ 10 + 12 @ 7
12 @ 10 + 12 @ 7
Superset: Upright Rows & Front Raise Plate
12 @ 50 + 12 @ 20
12 @ 50 + 12 @ 20
12 @ 50 + 12 @ 20
Shrugs
12 @ 100
12 @ 120
12 @ 140
Barbell Smith Shoulder Press
12 @ 50
12 @ 70
12 @ 80
Rear Delt Cable Dropset
12 @ 25 + 12 @ 15
12 @ 25 + 12 @ 15
12 @ 25 + 12 @ 15
Seated Side Raises Dropset
12 @ 10 + 12 @ 7
12 @ 10 + 12 @ 7
12 @ 10 + 12 @ 7
Superset: Upright Rows & Front Raise Plate
12 @ 50 + 12 @ 20
12 @ 50 + 12 @ 20
12 @ 50 + 12 @ 20
Shrugs
12 @ 100
12 @ 120
12 @ 140
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 6: Guns
Barbell Preacher Curls
12 @ 35
12 @ 40
12 @ 50
Triceps Bench Press
12 @ 60
12 @ 70
12 @ 80
Incline Hammer Curls DB
10 @ 16
10 @ 18
10 @ 18
CloseGrip Bench Press
10 @ 50
10 @ 60
8 @ 70
Seated Bicep Cable Curls
12 @ 45
12 @ 50
12 @ 55
Tricep Cable Pushdowns
12 @ 50
12 @ 55
12 @ 65
Biceps Curls DB
12 @ 12
12 @ 12
12 @ 12
Triceps Rope Pushdowns
12 @ 30
12 @ 35
12 @ 45
Barbell Preacher Curls
12 @ 35
12 @ 40
12 @ 50
Triceps Bench Press
12 @ 60
12 @ 70
12 @ 80
Incline Hammer Curls DB
10 @ 16
10 @ 18
10 @ 18
CloseGrip Bench Press
10 @ 50
10 @ 60
8 @ 70
Seated Bicep Cable Curls
12 @ 45
12 @ 50
12 @ 55
Tricep Cable Pushdowns
12 @ 50
12 @ 55
12 @ 65
Biceps Curls DB
12 @ 12
12 @ 12
12 @ 12
Triceps Rope Pushdowns
12 @ 30
12 @ 35
12 @ 45
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 7: Cardio dag
45 min SPC
Læg
Abs
Underarme
45 min SPC
Læg
Abs
Underarme
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 8: Bryst
Incline Barbell Press Smith
12 @ 50
12 @ 70
12 @ 90
Flat Barbell Press Smith
12 @ 70
12 @ 90
12 @ 100
Decline Barbell Press Smith
12 @ 70
12 @ 90
12 @ 100
Standing Cable Flyes
12 @ 20
12 @ 25
12 @ 30
Seated Straight Cable Flyes
12 @ 20
12 @ 25
12 @ 30
Seated Incline Cable Flyes
12 @ 20
12 @ 25
12 @ 30
Machine Hammer Press
12 @ 50
12 @ 60
12 @ 70
12 min HIIT Cardio
Incline Barbell Press Smith
12 @ 50
12 @ 70
12 @ 90
Flat Barbell Press Smith
12 @ 70
12 @ 90
12 @ 100
Decline Barbell Press Smith
12 @ 70
12 @ 90
12 @ 100
Standing Cable Flyes
12 @ 20
12 @ 25
12 @ 30
Seated Straight Cable Flyes
12 @ 20
12 @ 25
12 @ 30
Seated Incline Cable Flyes
12 @ 20
12 @ 25
12 @ 30
Machine Hammer Press
12 @ 50
12 @ 60
12 @ 70
12 min HIIT Cardio
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 9: Ben
Squat
12 @ 60
12 @ 80
12 @ 100
Stiff-legged Deadlift
12 @ 60
12 @ 80
12 @ 100
Leg Press
12 @ 230
12 @ 230
12 @ 230
Leg Extensions
12 @ 85
12 @ 85
12 @ 85
Tripledropset:
10 @ 100 + 10 @ 75 + 10 @ 50
Leg Curls:
12 @ 75
12 @ 75
12 @ 75
Tripledropset:
10 @ 75 + 10 @ 60 + 10 @ 50
Seated Calf Raises
15 @ 120
15 @ 140
15 @ 160
Standing Calf Raises
15 @ 90
15 @ 90
15 @ 90
Squat
12 @ 60
12 @ 80
12 @ 100
Stiff-legged Deadlift
12 @ 60
12 @ 80
12 @ 100
Leg Press
12 @ 230
12 @ 230
12 @ 230
Leg Extensions
12 @ 85
12 @ 85
12 @ 85
Tripledropset:
10 @ 100 + 10 @ 75 + 10 @ 50
Leg Curls:
12 @ 75
12 @ 75
12 @ 75
Tripledropset:
10 @ 75 + 10 @ 60 + 10 @ 50
Seated Calf Raises
15 @ 120
15 @ 140
15 @ 160
Standing Calf Raises
15 @ 90
15 @ 90
15 @ 90
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 10: Ryg
Pullups
12 @ BW
12 @ BW
12 @ BW
Superset: Rope Rows & Wing Cable Rows
12 @ 40 + 12 @ 55
12 @ 40 + 12 @ 65
12 @ 40 + 10 @ 70
Superset: Cable Rows & Lænd Maskine
12 @ 60 + 12 @ 110
12 @ 80 + 12 @ 110
12 @ 100 + 12 @ 110
Superset: Incline DB Rows & Lat Pulldowns Neck
12 @ 20 + 12 @ 55
12 @ 24 + 12 @ 65
12 @ 28 + 12 @ 75
Hyper Extensions
12 @ BW+10kg
12 @ BW+20kg
12 @ BW+30kg Dropset 12 @ BW
12 min HIIT
Pullups
12 @ BW
12 @ BW
12 @ BW
Superset: Rope Rows & Wing Cable Rows
12 @ 40 + 12 @ 55
12 @ 40 + 12 @ 65
12 @ 40 + 10 @ 70
Superset: Cable Rows & Lænd Maskine
12 @ 60 + 12 @ 110
12 @ 80 + 12 @ 110
12 @ 100 + 12 @ 110
Superset: Incline DB Rows & Lat Pulldowns Neck
12 @ 20 + 12 @ 55
12 @ 24 + 12 @ 65
12 @ 28 + 12 @ 75
Hyper Extensions
12 @ BW+10kg
12 @ BW+20kg
12 @ BW+30kg Dropset 12 @ BW
12 min HIIT
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Dag 11: Skulder
Barbell Smith Shoulder Press
12 @ 50
12 @ 70
12 @ 80
Rear Delt Cable Dropset
12 @ 25 + 12 @ 15
12 @ 25 + 12 @ 15
12 @ 25 + 12 @ 15
Seated Side Raises Dropset
12 @ 10 + 12 @ 7
12 @ 10 + 12 @ 7
12 @ 10 + 12 @ 7
Superset: Upright Rows & Front Raise Plate
12 @ 50 + 12 @ 20
12 @ 50 + 12 @ 20
12 @ 50 + 12 @ 20
Shrugs
12 @ 60
12 @ 100
12 @ 140
Barbell Smith Shoulder Press
12 @ 50
12 @ 70
12 @ 80
Rear Delt Cable Dropset
12 @ 25 + 12 @ 15
12 @ 25 + 12 @ 15
12 @ 25 + 12 @ 15
Seated Side Raises Dropset
12 @ 10 + 12 @ 7
12 @ 10 + 12 @ 7
12 @ 10 + 12 @ 7
Superset: Upright Rows & Front Raise Plate
12 @ 50 + 12 @ 20
12 @ 50 + 12 @ 20
12 @ 50 + 12 @ 20
Shrugs
12 @ 60
12 @ 100
12 @ 140
-
- Reputation point: 0
- Indlæg: 784
- Tilmeldt: 5. aug 2012, 22:00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
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