Henrik Nielsen - SPH

6.pas

sumo deadlift

3 x 10 @ 147,5

konventionel deadlift

4 x 6 @ 155

Barbell row

4 x 6 @ 50

dumbell row

4 x 6 @ 35

facepull

4 x 6 @ 45

lateral raises

4 x 6 @ 9

biceps curls

4 x 6 @ 17,5

wrist curls

4 x 6 @ 17,5

rev.wrist curls

4 x 6 @ 35

Sidebøjninger m vægt

4 x 6 @ 35

chop wood

4 x 6 @ 20

Uge23

1.pas

Squat

5 x 3 @ 185

squat halve

3 x 3 @ 230

Bænkpres

5 x 3 @ 122,5

bænkpres klods

3 x 140
2 x 3 @ 155

Bænkpres smalt

3 x 3 @ 120

Military press

4 x 6 @ 50

reverse curls

4 x 6 @ 25,20

chrunches m vægt

4 x 6

Planken

3 x 1min.

2.pas

Sumo deadlift

3 x 250
3 x 3 @ 210

Konventionel deadlift
halv bane

2 x 3 @ 200
3 x 220

Barbell row

4 x 6 @ 50

dumbell row

4 x 6 @ 32,5

facepull

4 x 6 @ 35

lateral raises

4 x 6 @ 9

biceps curls

4 x 6 @ 17,5

wrist curls

4 x 6 @ 17,5

rev.wrist curls

4 x 6 @ 35

sidebøjninger m vægt

4 x 6 @ 40

wood chop

4 x 6 @ 25

3.pas

Squat

4 x 6 @ 162,5

Frontsquat

3 x 6 @ 110

lunges

3 x 6 @ 65

Bænkpres

4 x 6 @ 102,5

Incline db.press

6 x 30,35,35

Armstrækkere

2 x 30reps

fransk press

4 x 6 @ 35,40,40,40

cable pushdown

3 x 6 @ 50

dumbell press

4 x 6 @ 20

chrunches m vægt
på bold + 10kg.

4 x 6

planken

3 x 1min.

4.pas

Sumo deadlift

4 x 6 @ 195

Sumo deadlift
på plates

3 x 6 @ 155

Goodmornings

3 x 6 @ 70

pullups

4 x 6

high cable pulls

3 x 6 @ 40

suppine pullups

3 x 6

lateral raises

4 x 6 @ 10

biceps curls

3 x 6 @ 17,5

wrist curls

3 x 6 @ 17,5

rev.wrist curls

3 x 6 @ 35

sidebøjninger m vægt

3 x 6 @ 35

wood chop

3 x 6 @ 20

5.pas

Squat

3 x 10 @ 137,5

overhead squat

3 x 6 @ 60

Box squat dybe

4 x 6 @ 137,5

bænkpres

3 x 10 @ 87,5

Bænkpres

3 x 6 @ 100

cable cross

4 x 6 @ 20

Bænkpres smalt

2 x 6 @ 100
6 x 110

push down

3 x 6 @ 55

dumbell press

3 x 6 @ 20

chrunches m vægt

5 x 6 + vægt

planken

3 x 1min.

6.pas

Sumo deadlift

3 x 10 @ 155

konventionel deadlift

4 x 6 @ 160

barbell row

3 x 6 @ 50

dumbell row

3 x 6 @ 35

facepull

3 x 6 @ 40

lateral raises

3 x 6 @ 9

biceps curls

3 x 6 @ 17,5

wrist curls

3 x 6 @ 17,5

rev.wrist curls

3 x 6 @ 35.40.45

sidebøjninger m vægt

3 x 6 @ 35

wood chop

3 x 6 @ 30

Uge24

1.pas

Squat

5 x 3 @ 185

Squat halve

3 x 210
2 x 3 @ 240

Bænkpres

5 x 3 @ 122,5

bænkpres board

3 x 140
3 x 150
3 x 160

Bænkpres smalt

5 x 3 @ 110

military press

6 x 6 @ 50

chrunches m vægt

6 x 6 + vægt

planken

3 x 1min.

2.pas

Sumo deadlift

5 x 3 @ 222,5

konventionel deadlift
halv bane

3 x 3 @ 200

barbell row

3 x 6 @ 50

dumbell row

3 x 6 @ 32,5

face pull

6 x 6 @ 40

lateral raises

6 x 6 @ 10

biceps curls

5 x 6 @ 17,5
6 x 15

wrist curls

6 x 6 @ 17,5

rev.wrist curls

6 x 6 @ 35

sidebøjninger m vægt

6 x 6 @ 40

wood chop

6 x 6 @ 25

3.pas

Squat

5 x 6 @ 162,5

Frontsquat

5 x 6 @ 80

lunges

3 x 6 @ 50

bænkpres

5 x 6 @ 102,5

incline db.press

5 x 6 @ 35

armstrækkere

2 x 25

fransk press

5 x 6 @ 35

cable pushdown

3 x 6 @ 50

dumbell press

5 x 6 @ 20

chrunches m vægt

3 x 10 + vægt

planken

3 x 1min.

4.pas

Sumo deadlift

5 x 6 @ 182,5

sumo deadlift
på plates

5 x 6 @ 142,5

goodmornings

3 x 6 @ 60

pullups

4 x 6

high cable pulls

3 x 6 @ 40

suppine pullups

3 x 6

facepulls

4 x 6 @ 40

lateral raises

4 x 6 @ 9

biceps curls

3 x 6 @ 17,5

wrist curls

3 x 6 @ 17,5

rev.wrist curls

3 x 6 @ 35

sidebøjninger m vægt

4 x 10 @ 35

wood chop

4 x 10 @ 25

5.pas

Squat

12 x 3 @ 120

overhead squat

3 x 6 @ 50

box squat dybe

5 x 3 @ 120

Bænkpres

12 x 3 @ 77,5

bænkpres elastik

6 x 3 @ 100

cable cross

5 x 6 @ 25

bænkpres smalt

10 x 100
10 x 90
10 x 90

dumbell press

3 x 10 @ 20

chrunches m vægt

4 x 10 + vægt

planken

3 x 1min.

6.pas

Sumo deadlift

12 x 3 @ 135

konventionel deadlift

6 x 3 @ 150

barbell row

3 x 10 @ 60

dumbell row

3 x 10 @ 35

facepull

3 x 10 @ elastik

lateral raises

3 x 10 @ 9

biceps curls

3 x 10 @ 15

wrist curls

3 x 10 @ 15

rev.wrist curls

3 x 10 @ 35

sidebøjninger m vægt

4 x 10 @ 35

wood chop

4 x 10 @ 35

Uge25

1.pas

Squat

4 x 3 @ 192,5

Squat halve

3 x 3 @ 220

Bænkpres

4 x 3 @ 125

Bænkpres board

3 x 150
3 x 160
3 x 170

Bænkpres smalt

4 x 3 @ 115

military press

5 x 6 @ 50

rev.curls

5 x 6 @ 17,5

Chrunches m vægt

5 x 6 @ elastik

planken

3 x 1min.

2.pas

Sumo deadlift

4 x 3 @ 230

konventionel deadlift
halv bane

3 x 220
3 x 240
3 x 250

barbell row

5 x 6 @ 40

dumbell row

5 x 6 @ 35

facepull

5 x 6 @ 40

Lateral raises

5 x 6 @ 10

biceps curls

5 x 6 @ 17,5

wrist curls

5 x 6 @ 20

rev.wrist curls

5 x 6 @ 35

Sidebøjninger m vægt

5 x 6 @ 40

wood chop

5 x 6 @ 25

Hvad synes du om programmet indtil videre? Skal du også køre (eller har du måske allerede kørt?!) max 6'ere/3'ere?

:superman:

3.pas

squat

4 x 6 @ 167,5

Frontsquat

4 x 6 @ 90

lunges

3 x 6 @ 50

bænkpres

4 x 6 @ 105

incline db.press

5 x 6 @ 30

armstrækkere

2 x 30reps

fransk press

5 x 6 @ 35

push down

5 x 6 @ 60

dumbell press

5 x 6 @ 20

reverse curls

5 x 6 @ 20

chrunches m vægt

4 x 8

planken

3 x 1min.

4.pas

Sumo deadlift

4 x 6 @ 190

Sumo deadlift
på plates

3 x 6 @ 147,5

Goodmornings

3 x 6 @ 70

Pullups

4 x 6

high cable pulls

3 x 6 @ 40

suppine pullups

3 x 6

face pulls

4 x 6 @ elastik

lateral raises

4 x 6 @ 9

Biceps curls

4 x 6 @ 15

wrist curls

3 x 6 @ 20

rev.wrist curls

3 x 6 @ 35

sidebøjninger m vægt

3 x 8 @ 35

wood chop

3 x 8 @ elastik

5.pas

Squat

10 x 3 @ 125

Squat overhead

3 x 6 @ 60

squat box dybe

5 x 3 @ 125

Bænkpres

10 x 3 @ 80

bænkpres elastik

6 x 3 @ 100

cable cross

5 x 6 @ 25

bænk smalt

8 x 110
8 x 95
8 x 95

cable pushdown

3 x 8 @ 60

dumbell press

3 x 8 @ 20

reverse curls

3 x 8 @ 17,5

chrunches m vægt

4 x 8

planken

3 x 1min.

6.pas

Sumo deadlift

10 x 3 @ 142,5

konventionel deadlift

3 x 150
3 x 150
3 x 170
3 x 190
2 x 3 @ 150

barbell row

3 x 8 @ 40

dumbell row

3 x 8 @ 32,5

facepull

3 x 8 @ elastik

lateral raises

3 x 8 @ 10

biceps curls

3 x 8 @ 17,5

wrist curls

3 x 8 @ 20

rev.wrist curls

3 x 8 @ 35

sidebøjninger m vægt

3 x 8 @ 35

wood chop

3 x 8 @ elastik

1.pas

Squat

5 x 3 @ 180

Squat halve

3 x 3 @ 230

Bænkpres

5 x 3 @ 130

bænkpres klods

3 x 140
3 x 150
3 x 150

bænkpres smalt

3 x 3 @ 120

Military press

4 x 6 @ 50

reverse curls

4 x 6 @ 12,5

chrunches m vægt

4 x 6

Planken

3 x 45sek.

2.pas

Dødløft

2 x 210
1 x 240
1 x 260
3 x 3 @ 215

Dødløft halve
konventionel

3 x 3 @ 230

barbell row

4 x 6 @ 50

dumbell row

4 x 6 @ 35

facepull

4 x 6 @ 40

lateral raises

4 x 6 @ 10

biceps curls

3 x 6 @ 17,5
6 x 15

wrist curls

4 x 6 @ 17,5

rev.wrist curls

4 x 6 @ 35

Chop wood

4 x 6 @ elastik

sidebøjninger m vægt

4 x 6 @ 40

3.pas

Squat

6 x 6 @ 155

frontsquat

3 x 6 @ 80

lunges

3 x 6 @ 50

Bænkpres

5 x 6 @ 97,5

incline db. press

3 x 6 @ 35

armbøjninger

2 x 30

fransk press

4 x 6 @ 35

cable pushdown

3 x 6 @ 60

dumbell press

4 x 6 @ 25

reverse curls

4 x 6 @ 12,5

chrunches m vægt

4 x 6

planken

3 x 45sek.

4.pas

Deadlift sumo

4 x 6 @ 175

deadlift sumo
på plates

3 x 6 @ 155

goodmornings

3 x 6 @ 70

pull ups

4 x 6

high cable pulls

3 x 6 @ 40

suppine pullups

3 x 6

facepulls

4 x 6 @ elastik

lateral raises

4 x 6 @ 9

biceps curls

3 x 6 @ 15

wrist curls

3 x 6 @ 20

rev.wrist curls

3 x 6 @ 35

sidebøjninger m vægt

4 x 6 @ 35

chop wood

4 x 6 @ elastik

5.pas

squat

10 x 3 @ 132,5

Overhead squat

6 x 3 @ 70

Squat box
dybe

5 x 3 @ 132,5

bænkpres

10 x 3 @ 85

bænkpres elastik

6 x 3 @ 100

cable cross

4 x 6 @ 25

bænkpres smalt

3 x 6 @ 110
6 x 100

cable pushdown

4 x 6 @ 60

dumbell press

4 x 6 @ 25

reverse curls

4 x 6 @ 12,5

chrunches m vægt

4 x 6

planken

3 x 45sek.

6.pas

sumo deadlift

10 x 3 @ 147,5

konventionel deadlift
langsomme 3sek. begge veje

6 x 3 @ 150

barbell row

4 x 6 @ 50

dumbell row

4 x 6 @ 35

face pull

4 x 6 @ 40

lateral raises

4 x 6 @ 10

biceps curls

4 x 6 @ 17,5

wrist curls

4 x 6 @ 17,5

wrist.rev.curls

4 x 6 @ 40

sidebøjninger m vægt

4 x 6 @ 35

chop wood

4 x 6 @ elastik

1.pas

Squat

3 x 100
3 x 140
3 x 140
2 x 170
1 x 200
1 x 200
3 x 220

Bænkpres

2 x 110
2 x 110
2 x 120
1 x 130
3 x 140
3 x 130
3 x 130
3 x 130

Bænkpres klods

3 x 130
3 x 140
3 x 150

bænkpres smalt

3 x 120
3 x 110
3 x 110

Military press

4 x 6 @ 50

reverse curls

4 x 6 @ 12,5

chrunches m vægt

4 x 6

Planken

3 x 45sek.

2.pas

Sumo deadlift

2 x 200
2 x 230
1 x 250
3 x 200
3 x 200
3 x 200

Konventionel deadlift
halv bane

3 x 3 @ 220

Barbell row

4 x 6 @ 50

Dumbell row

4 x 6 @ 30

Facepull

4 x 6 @ 40

lateral raises

4 x 6 @ 10

biceps curls

4 x 6 @ 17,5

wrist curls

4 x 6 @ 17,5

rev.wrist curls

4 x 6 @ 35

Sidebøjninger m vægt

4 x 6 @ 35

Chop wood

4 x 6 @ elastik

3.pas

Squat

3 x 6 @ 175

frontsquat

3 x 6 @ 80

lunges

3 x 6 @ 50

Bænkpres

3 x 6 @ 107,5

Incline db.press

3 x 6 @ 35

Armbøjninger

2 x 35

Fransk press

4 x 6 @ 35

Cable pushdown

3 x 6 @ 60

Dumbell press

4 x 6 @ 25

reverse curls

4 x 6 @ 12,5

chrunches m vægt

4 x 6 @ hjul

Planken

3 x 45sek.

4.pas

Sumo deadlift

4 x 6 @ 195

sumo deadlift
på plates

3 x 6 @ 162,5

Goodmornings

3 x 6 @ 70

pullups

4 x 6

high cable pulls

3 x 6 @ 40

suppine pullups

3 x 6

face pulls

4 x 6 @ elastik

Lateral raises

4 x 6 @ 9

biceps curls

3 x 6 @ 15

wrist curls

3 x 6 @ 15

rev.wrist curls

3 x 6 @ 35

sidebøjninger m vægt

3 x 6 @ 35

chop wood

3 x 6 @ elastik

Henrik Nielsen - SPH

Brugere online