Getting Shredded!

Dag 12: 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 @ 22

CloseGrip Bench Press
12 @ 50
12 @ 60
10 @ 70

Seated Bicep Cable Curls
12 @ 50
12 @ 55
12 @ 65

Tricep Cable Pushdowns
12 @ 45
12 @ 50
12 @ 55

Biceps Curls DB
12 @ 12
12 @ 14
12 @ 16

Triceps Rope Pushdowns
12 @ 30
12 @ 35
12 @ 45

Dag 13: Cardio

45 min SPC

Læg
Underarme
Abs

Dag 14: Bryst

Incline Barbell Press Smith
12 @ 50
12 @ 70
12 @ 90

Flat Barbell Press Smith
12 @ 70
12 @ 90
12 @ 110

Decline Barbell Press Smith
12 @ 70
12 @ 90
12 @ 110

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

10 min HIIT Cardio

Dag 15: 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

Dag 16: Ryg

BOR
12 @ 60
12 @ 80
12 @ 100

Cable Rows
12 @ 60
12 @ 90
12 @ 120

Superset: DB Incline Rows & Lænd Maskine
12 @ 24 + 12 @ 110
12 @ 28 + 12 @ 110
12 @ 32 + 12 @ 110

Superset: Lat Pulldowns Neck & Lat Pulldowns CG
12 @ 60 + 12 @ 75
12 @ 65 + 12 @ 85
12 @ 75 + 10 @ 95

Superset: Pullups & Wing Rows
12 @ BW + 12 @ 60
12 @ BW + 12 @ 70
12 @ BW + 10 @ 75

Hyperextensions
12 @ BW+10kg
12 @ BW+20kg
12 @ BW+30kg Dropset 12 @ BW

Dag 17: Cardio

45 min SPC
Lår
Læg
Mave
Underarme

Dag 18: skulder

Dag 19: arme

Dag 20: Cardio

45 min SPC
Læg
Underarme
Abs

Dag 21: 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 @ 50
12 @ 70
12 @ 90

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

10 min HIIT Cardio

Dag 22: Ben

Squat
12 @ 60
12 @ 80
10 @ 110

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 Tripledropset
15 @ 140 + 15 @ 120 + 15 @ 100
15 @ 140 + 15 @ 120 + 15 @ 100
15 @ 140 + 15 @ 120 + 15 @ 100

Dag 23: Ryg

Pullups
12 @ BW
12 @ BW
12 @ BW

BOR
12 @ 60
12 @ 80
12 @ 90

Cable Rows
12 @ 60
12 @ 80
12 @ 100

Superset: Lat Pulldowns & Lænd Maskine
12 @ 60 + 12 @ 110
12 @ 70 + 12 @ 110
12 @ 75 + 12 @ 110

Superset: Lat Pulldowns V-Bar
12 @ 60
12 @ 65
12 @ 75

Hyperextensions
12 @ BW+10kg
12 @ BW+20kg
12 @ BW+30kg Dropset 12 @ BW

10 min HIIT

Dag 24: Skulder

DB Shoulder Press
12 @ 30
12 @ 34
10 @ 38

Rear Delt Cable Flyes Dropset
12 @ 25 + 12 @ 15
12 @ 25 + 12 @ 15
12 @ 25 + 12 @ 15

Superset: Upright Rows & Front Raises Plate
12 @ 40 + 12 @ 20
12 @ 40 + 12 @ 20
12 @ 40 + 12 @ 20

Seated Lateral Raises Dropset
12 @ 10 + 12 @ 8
12 @ 10 + 12 @ 8
12 @ 10 + 12 @ 8

Rear Delt Machine
12 @ 50
12 @ 60
12 @ 90

Shrugs
12 @ 90
12 @ 130
12 @ 160

Dag 25: 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 @ 22

CloseGrip Bench Press
12 @ 50
12 @ 60
10 @ 70

Seated Bicep Cable Curls
12 @ 50
12 @ 55
12 @ 65

Tricep Cable Pushdowns
12 @ 45
12 @ 50
12 @ 55

Biceps Curls DB
12 @ 12
12 @ 14
12 @ 16

Triceps Rope Pushdowns
12 @ 30
12 @ 35
12 @ 45

Dag 26: Bryst

Incline Barbell Press
12 @ 40
12 @ 60
8 @ 70

Flat Barbell Press Smith
12 @ 70
12 @ 90
10 @ 110

Decline Barbell Press Smith
12 @ 50
12 @ 70
12 @ 90

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

Dag 27: Ben

Stiff-legged Deadlift
12 @ 60
12 @ 70
12 @ 80

Seated Calf Raises Tripledropset
10 @ 140 + 10 @ 120 + 10 @ 100
10 @ 140 + 10 @ 120 + 10 @ 100
10 @ 140 + 10 @ 120 + 10 @ 100

Superset: Leg Extensions & Leg Curls
10 @ 75 + 10 @ 75
10 @ 75 + 10 @ 75
10 @ 75 + 10 @ 75
Tripledropset:
10 @ 100 + 10 @ 75 + 10 @ 50
10 @ 75 + 10 @ 60 + 10 @ 50

Standing Calf Raises
12 @ 90
12 @ 110
12 @ 130

Dag 28: Ryg

Pullups
12 @ BW
12 @ BW
12 @ BW

BOR
12 @ 60
12 @ 70
12 @ 80

Cable Rows
12 @ 60
12 @ 80
12 @ 100

Superset: Lat Pulldowns & Lænd Maskine
12 @ 60 + 12 @ 110
12 @ 70 + 12 @ 110
12 @ 75 + 12 @ 110

Superset: Lat Pulldowns V-Bar
12 @ 60
12 @ 65
12 @ 75

Hyperextensions
12 @ BW+10kg
12 @ BW+20kg
12 @ BW+30kg Dropset 12 @ BW

Dag 29: Skulder

Seated Barbell Press SQUATRACK
12 @ 40
12 @ 50
8 @ 60

Hanging side-raises
12 @ 12
12 @ 14
12 @ 16

Rear-delt Cable Dropset
12 @ 25 + 12 @ 15
12 @ 25 + 12 @ 15
12 @ 25 + 12 @ 15

Seated Front Raises
12 @ 10
12 @ 12
12 @ 14

Seated Side Raises Dropset
12 @ 10 + 12 @ 8
12 @ 10 + 12 @ 8
12 @ 10 + 12 @ 8

Rear Delt Machine
12 @ 60
12 @ 70
12 @ 75

Shrugs
12 @ 100
12 @ 140
12 @ 180

Dag 30: Cardio

45 min SPC Cardio
Abs
Underarme
Læg

Dag 31: 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 @ 22

CloseGrip Bench Press
12 @ 50
12 @ 60
10 @ 70

Seated Bicep Cable Curls
12 @ 50
12 @ 55
12 @ 65

Tricep Cable Pushdowns
12 @ 45
12 @ 50
12 @ 55

Biceps Curls DB
12 @ 12
12 @ 14
12 @ 16

Triceps Rope Pushdowns
12 @ 30
12 @ 35
12 @ 45

Dag 32: Bryst

Trænede alene idag, stille og roligt med dyb fokus

Flat BP
12 @ 60
12 @ 70
12 @ 80 Drop: 12 @ 60

Decline BP
12 @ 60
12 @ 70
12 @ 80 Drop: 12 @ 60

Incline BP
12 @ 40
12 @ 50
12 @ 60 Drop: 12 @ 40

Incline Flyes

Standing Flyes

Decline Flyes

Dag 33: Ryg

Trænede i FW, alene idag.

Lat pulldowns

Lat Pulldowns V-Bar

Cable Rows

Pull-Ups

Hyperextensions

Seated Calf Raises

Dag 34: Ben

Squat
12 @ 20
12 @ 40
12 @ 60
12 @ 80
12 @ 100

Stiff-legged Deadlift
12 @ 60
12 @ 70
12 @ 80

Leg Press
12 @ 110
12 @ 130
12 @ 150

Leg Extensions
12 @ 75
12 @ 75
12 @ 75
Tripledropset: 10 @ 100 + 10 @ 75 + 10 @ 50

Leg Curls
12 @ 60
12 @ 60
12 @ 60
Tripledropset: 10 @ 75 + 10 @ 60 + 10 @ 40

Abs

12 min incline powerwalk

Dag 35: Skulder og Guns

Rejser til Madrid i nat, så blev enig med mig selv om skulder & guns var den rette løsning. Kontrolleret og lækker træning!

Dag 36: Chest

Tilbage efter en lækker forlænget weekend i Madrid!

Flat BP Smith
12 @ 50
12 @ 60
12 @ 80
12 @ 90

Incline BP Smith
12 @ 50
12 @ 60
12 @ 70

Decline BP Smith
12 @ 50
12 @ 70
10 @ 90

Seated Cable Flyes Incline
12 @ 20
12 @ 25
12 @ 30

Seated Cable Flyes
12 @ 20
12 @ 25
10 @ 30

Standing Cable Flyes
12 @ 20
12 @ 25
12 @ 30

15 min Incline Powerwalk

Dag 37: Ben

Squat
12 @ 20
12 @ 40
12 @ 60
12 @ 80
12 @ 100

Stiff-legged Deadlift
12 @ 60
12 @ 70
12 @ 80

Leg Press
12 @ 110
12 @ 130
12 @ 150

Leg Extensions
12 @ 75
12 @ 75
12 @ 75
Tripledropset: 10 @ 100 + 10 @ 75 + 10 @ 50

Leg Curls
12 @ 60
12 @ 60
12 @ 60
Tripledropset: 10 @ 75 + 10 @ 60 + 10 @ 40

Seated Calf Raises Tripledropset
12 @ 140 + 12 @ 120 + 12 @ 100
12 @ 140 + 12 @ 120 + 12 @ 100
12 @ 140 + 12 @ 120 + 12 @ 100

Dag 38: Ryg

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

BOR
12 @ 60
12 @ 70
12 @ 80

Cable Rows
12 @ 60
12 @ 80
12 @ 100

Superset: Lat Pulldowns & Lænd Maskine
12 @ 60 + 12 @ 110
12 @ 70 + 12 @ 110
12 @ 75 + 12 @ 110

DB Incline Rows
12 @ 26
12 @ 28
12 @ 30

Hyperextensions
12 @ BW+10kg
12 @ BW+20kg
12 @ BW+30kg Dropset 12 @ BW

Dag 39: Skulder

Standing DB Press
12 @ 16
12 @ 18
12 @ 20

Standing Side Raises Dropset
12 @ 10 + 12 @ 8
12 @ 10 + 12 @ 8
12 @ 10 + 12 @ 8

Rear-delt Cable Dropset
12 @ 25 + 12 @ 15
12 @ 25 + 12 @ 15
12 @ 25 + 12 @ 15

Superset: Seated Front Raises & Seated Side Raises
12 @ 10 + 12 @ 10
12 @ 10 + 12 @ 10
12 @ 10 + 12 @ 10

Rear Delt Machine
12 @ 60
12 @ 70
12 @ 75

Shrugs
12 @ 100
12 @ 120
12 @ 140
Tripledropset:
10 @ 140 + 10 @ 100 + 10 @ 60

Abs
10 min incline power walk

Dag 40: Guns

Superset: Barbell Preacher Curls & Tricep Rope
12 @ 30 + 12 @ 30
12 @ 35 + 12 @ 30
12 @ 40 + 12 @ 30

Superset: Seated Hammer DB Curls & Tricep Cable
12 @ 16 + 12 @ 45
12 @ 18 + 12 @ 50
12 @ 20 + 12 @ 55

Superset: Seated Cable Curls & CG BP
12 @ 50 + 12 @ 50
12 @ 55 + 12 @ 60
12 @ 65 + 10 @ 70

10 min Incline Powerwalk

Dag 41: Bryst

Flat BP
12 @ 60
12 @ 80
12 @ 90

Decline BP
12 @ 60
12 @ 70
12 @ 80

Incline BP
12 @ 40
12 @ 50
12 @ 60

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

Flat DB Flyes
12 @ 18
12 @ 20
12 @ 22

10 min Incline Powerwalk

Getting Shredded!

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