Squat
5 reps 155 kilo
5 reps 155 kilo
5 reps 155 kilo
5 reps 160 kilo
5 reps 170 kilo
- 2 min. pause.

Leg press
10 reps 413 kilo
10 reps 413 kilo
10 reps 413 kilo
10 reps 413 kilo
- 2 min. pause.

Glute bridge
6 reps 102 kilo
6 reps 122 kilo
6 reps 122 kilo
6 reps 122 kilo
- 2 min. pause.

Chins
5 reps BW + 7,5 kilo
5 reps BW + 7,5 kilo
5 reps BW + 7,5 kilo
5 reps BW + 10 kilo
5 reps BW + 10 kilo
- 2 min. pause.

Seated row
6 reps klods 100
6 reps klods 100
6 reps klods 100
6 reps klods 100
- 2 min. pause.

Cable curl
6 reps fuldt magasin + 2,5 kilo
6 reps fuldt magasin + 2,5 kilo
6 reps fuldt magasin + 2,5 kilo
6 reps fuldt magasin + 2,5 kilo
- 2 min. pause.

Ez-bar curl
10 reps 57 kilo
10 reps 57 kilo
10 reps 57 kilo
- 1 min. pause.

Incline dumbell bench press
10 reps 45 kilo
10 reps 45 kilo
10 reps 45 kilo
10 reps 45 kilo
10 reps 45 kilo
10 reps 45 kilo
- 2 min. pause.

Decline barbell bench press
6 reps 120 kilo
6 reps 130 kilo
6 reps 140 kilo
5 reps 150 kilo
- 2 min. pause.

Cable flyes
12 reps klods 25 + 2,5 kilo
12 reps klods 25 + 2,5 kilo
12 reps klods 30
- 1 min. pause.

Dumbell upright row
10 reps 32 kilo
10 reps 32 kilo
10 reps 32 kilo
- 1 min. pause.

Dumbell rear lateral raise
10 reps 22 kilo
10 reps 22 kilo
10 reps 22 kilo
- 1 min. pause.

Ez-bar french press
10 reps 52 kilo
10 reps 52 kilo
10 reps 52 kilo
10 reps 52 kilo
- 2 min. pause.

Smith shoulder press
10 reps 45 kilo
10 reps 45 kilo
10 reps 45 kilo
9 reps 45 kilo
- 2 min. pause.

Triceps pushdown
12 reps klods 45
12 reps klods 45
12 reps klods 45
12 reps klods 45
- 1 min. pause.

Squat
3 reps 170 kilo
3 reps 180 kilo
3 reps 190 kilo
- 4 min. pause. Skulle have været 4 sæt.

Walking lunges
10 reps 72 kilo
10 reps 82 kilo
10 reps 82 kilo
- 2 min. pause. 10 reps pr. ben.

Lying leg curl
8 reps klods 40+½1
8 reps klods 45 + 1
8 reps klods 45 + 1
8 reps klods 45 + 1
- 2 min. pause. Skulle have været 6 reps.

Pullups
8 reps BW + 2,5 kilo
8 reps BW + 10 kilo
8 reps BW + 10 kilo
8 reps BW + 10 kilo
- 2 min. pause.

Barbell BOR
6 reps 120 kilo
6 reps 120 kilo
6 reps 120 kilo
- 2 min. pause.

Pulldown
12 reps klods 90
12 reps klods 100
12 reps klods 100
- 1 min. pause.

Dumbell curl
6 reps 22 kilo
6 reps 22 kilo
6 reps 24 kilo
6 reps 24 kilo
- 2 min. pause.

Ez-bar curl
10 reps 57 kilo
10 reps 57 kilo
10 reps 57 kilo
- 1 min. pause.

Decline ab crucnh
10 reps 15 kilo
10 reps 15 kilo
10 reps 15 kilo
- 1 min. pause.

Deload

Barbell bench press
5 reps 110 kilo
5 reps 120 kilo
5 reps 120 kilo
5 reps 120 kilo
5 reps 120 kilo
- 3 min. pause.

Dumbell flyes
12 reps 22 kilo
12 reps 22 kilo
12 reps 22 kilo
- 1 min. pause.

Dumbell shoulder press
10 reps 22 kilo
10 reps 22 kilo
10 reps 22 kilo
10 reps 22 kilo
- 2 min. pause.

Dumbell lateral raise
12 reps 14 kilo
12 reps 14 kilo
12 reps 14 kilo
- 1 min. pause.

Machine rear lateral
12 reps klods 60
12 reps klods 60
12 reps klods 60
- 1 min. pause.

Ez-bar french press
10 reps 42 kilo
10 reps 42 kilo
10 reps 42 kilo
10 reps 42 kilo
- 2 min. pause.

Triceps pushdown
12 reps klods 35
12 reps klods 35
12 reps klods 35
- 1 min. pause.

1NS4N3 W0RK0UT!

schulz skrev:1NS4N3 W0RK0UT!

Jeg har ALDRIG prøvet lign! Jeg var HUGE-MOFO-INSANE-CRAZY-ASS-TO-THE-GRASS sød.

Deload

Incline dumbell press
10 reps 36 kilo
10 reps 36 kilo
10 reps 36 kilo
10 reps 36 kilo
-2 min. pause.

Cable flyes
12 reps klods 15
12 reps klods 15
12 reps klods 15
-1 min. pause.

Push press
6 reps 70 kilo
6 reps 70 kilo
6 reps 70 kilo
- 2 min. pause.

Dumbell upright row
10 reps 20 kilo
10 reps 20 kilo
10 reps 20 kilo
- 1 min. pause.

Dumbell rear lateral raise
10 reps 12 kilo
10 reps 12 kilo
10 reps 12 kilo
- 1 min. pause.

Ez-bar french press
10 reps 42 kilo
10 reps 42 kilo
10 reps 42 kilo
10 reps 42 kilo
- 2 min. pause.

Tate press
12 reps 12 kilo
12 reps 12 kilo
12 reps 12 kilo
- 1 min. pause.

Rotator cuff
15 reps 4 kilo
15 reps 4 kilo
15 reps 4 kilo
- 1 min. pause.

Squat
6 reps 160 kilo
6 reps 160 kilo
6 reps 160 kilo
6 reps 160 kilo
6 reps 160 kilo
- 2 min. pause.

Leg extensions
12 reps klods 100
12 reps klods 100
12 reps klods 105
- 1 min. pause.

Barbell bench press
10 reps 120 kilo
10 reps 110 kilo
10 reps 115 kilo
10 reps 115 kilo
- 2 min. pause.

Incline dumbell bench press
10 reps 48 kilo
5-6 reps 45 kilo
10 reps 90 pund
- 1 min. pause.

CG bench press
6 reps 100 kilo
6 reps 100 kilo
6 reps 100 kilo
6 reps 100 kilo
- 2 min. pause.

Ez-bar french press
10 reps 47 kilo
10 reps 47 kilo
10 reps 47 kilo
10 reps 47 kilo
- 1 min. pause.

Cable rope pushdown
10 reps klods ?
10 reps klods ?
10 reps klods ?
10 reps klods ?
- 1 min. pause.

Calf raises
10 reps klods 140
10 reps klods 140
10 reps klods 140
10 reps klods 140
10 reps klods 140
10 reps klods 140
- 1 min. pause.

Decline ab crunch
10 reps 16 kilo
10 reps 16 kilo
10 reps 16 kilo
- 1 min. pause.

Træning fra i går.

Bench press
8 reps 115 kilo
8 reps 115 kilo
8 reps 115 kilo
8 reps 115 kilo
- 2 min. pause.

Db incline press
10 reps 45 kilo
10 reps 45 kilo
10 reps 45 kilo
10 reps 45 kilo
- 2 min. pause.

Db incline flyes
15 reps 26 kilo
15 reps 26 kilo
15 reps 26 kilo
- 1 min. pause.

Db shoulder press
8 reps 28 kilo
8 reps 28 kilo
8 reps 28 kilo
8 reps 28 kilo
- 2 min. pause.

Db lateral raise
10 reps 18 kilo
10 reps 18 kilo
10 reps 18 kilo
10 reps 18 kilo
-1 min. pause.

Db rear lateral raise
8 reps 20 kilo
8 reps 20 kilo
8 reps 20 kilo
- 1 min. pause.

Ez-bar french press
10 reps 52 kilo
10 reps 52 kilo
10 reps 52 kilo
10 reps 52 kilo
- 2 min. pause.

Triceps pushdown
12 reps klods 45
12 reps klods 45
12 reps klods 45
12 reps klods 45
- 1 min. pause.

Planke
1 min.
12 reps ab wheel
1 min.
1 min.
- 1 min. pause.

Deadlift
6 reps 190 kilo
6 reps 190 kilo
6 reps 195 kilo
6 reps 200 kilo
- 3 min. pause.

Chins
10 reps BW
10 reps BW
10 reps BW
- 2 min. pause.

CG pulldown
12 reps klods 70
12 reps klods 70
12 reps klods 70
12 reps klods 70
- 1 min. pause.

Seated row
8 reps klods 90
8 reps klods 90
8 reps klods 90
8 reps klods 90
- 2 min. pause.

Ez-bar curl
10 reps 54 kilo
10 reps 54 kilo
10 reps 54 kilo
10 reps 54 kilo
- 2 min. pause.

Dumbell curl
15 reps 16 kilo
15 reps 16 kilo
10 reps 14 kilo
15 reps 10 kilo
- 1 min. pause.

Calf raises
10 reps klods 130
10 reps klods 130
10 reps klods 130
10 reps klods 130
10 reps klods 130
- 2 min. pause.

Rotator cuff
20 reps 4 kilo
20 reps 4 kilo
20 reps 4 kilo
- 1 min. pause.

Incline barbell press
6 reps 90 kilo
6 reps 90 kilo
6 reps 100 kilo
6 reps 105 kilo
- 2 min. pause.

Dumbell press
10 reps 50 kilo
10 reps 50 kilo
10 reps 50 kilo
10 reps 50 kilo
- 2 min. pause.

Cable flyes
12 reps klods 20
12 reps klods 25
12 reps klods 30
- 1 min. pause.

Smith shoulder press
10 reps 45 kilo
9 reps 45 kilo
10 reps 40 kilo
10 reps 40 kilo
- 2 min. pause. Stangen er ikke medregnet.

Dumbell lateral raise
10 reps 14 kilo
10 reps 14 kilo
10 reps 14 kilo
10 reps 14 kilo
- 1 min. pause. Én arm.

Ez-bar overhead triceps extension
8 reps 32 kilo
8 reps 36 kilo
8 reps 41 kilo
8 reps 45 kilo
- 2 min. pause.

Rope pushdown
12 reps klods 50
12 reps klods 50
12 reps klods 50
12 reps klods 50
- 1 min. pause.

Machine rear lateral
10 reps klods 75
10 reps klods 75
10 reps klods 75
10 reps klods 75
- 1 min. pause.

Squat
8 reps 140 kilo
8 reps 140 kilo
8 reps 140 kilo
8 reps 140 kilo
- 2 min. pause.

Leg press
10 reps 393 kilo
10 reps 393 kilo
10 reps 393 kilo
10 reps 393 kilo
- 1 min. pause.

Leg extension
15 reps klods 100
12 reps klods 100
15 reps klods 80
- 1 min. pause.

Leg curl
6 reps klods 40 + 1
6 reps klods 40 + 1
6 reps klods 40 + 1
6 reps klods 40 + 1
6 reps klods 40 + 1
- 2 min. pause.

Romanian deadlift
12 reps 100 kilo
12 reps 100 kilo
12 reps 100 kilo
12 reps 100 kilo
- 2 min. pause.

Seated calf raises
8 reps 70 kilo
8 reps 70 kilo
8 reps 70 kilo
8 reps 70 kilo
8 reps 70 kilo
8 reps 70 kilo
8 reps 70 kilo
8 reps 70 kilo
- 1 min. pause.

Ab wheel
6 reps BW
6 reps BW
6 reps BW
6 reps BW
- 1 min. pause.

Human skrev:Squat
8 reps 140 kilo
8 reps 140 kilo
8 reps 140 kilo
8 reps 140 kilo
- 22 min. pause.

/fixed

Poliquin skrev:

Human skrev:Squat
8 reps 140 kilo
8 reps 140 kilo
8 reps 140 kilo
8 reps 140 kilo
- 22 min. pause.

/fixed

Haha, jeg sagde jo det kun var til opvarmning jeg snakkede kort i tlf

Human skrev:

Poliquin skrev:

Human skrev:Squat
8 reps 140 kilo
8 reps 140 kilo
8 reps 140 kilo
8 reps 140 kilo
- 22 min. pause.

/fixed

Haha, jeg sagde jo det kun var til opvarmning jeg snakkede kort i tlf

2*Kort

Poliquin skrev:

Human skrev:

Poliquin skrev:

Human skrev:Squat
8 reps 140 kilo
8 reps 140 kilo
8 reps 140 kilo
8 reps 140 kilo
- 22 min. pause.

/fixed

Haha, jeg sagde jo det kun var til opvarmning jeg snakkede kort i tlf

2*Kort

Så er det godt jeg havde 4 sæt til opvarmning

Bench press
8 reps 115 kilo
8 reps 115 kilo
8 reps 115 kilo
8 reps 115 kilo
8 reps 115 kilo
- 2 min. pause.

Dumbell incline press
8 reps 45 kilo
8 reps 45 kilo
8 reps 45 kilo
8 reps 45 kilo
8 reps 45 kilo
- 2 min. pause.

Dumbell incline flyes
12 reps 26 kilo
12 reps 26 kilo
12 reps 26 kilo
- 1 min. pause.

Dumbell shoulder press
8 reps 30 kilo
8 reps 30 kilo
8 reps 30 kilo
8 reps 30 kilo
- 2 min. pause.

Dumbell lateral raise
12 reps 16 kilo
12 reps 16 kilo
12 reps 16 kilo
12 reps 16 kilo
12 reps 16 kilo
12 reps 16 kilo
- 1 min. pause.

Machine rear lateral
10 reps klods 70
10 reps klods 70
10 reps klods 70
10 reps klods 70
- 1 min. pause.

Ez-bar french press
12 reps 52 kilo
12 reps 52 kilo
12 reps 52 kilo
12 reps 52 kilo
- 2 min. pause.

Triceps pushdown
8 reps klods 50
8 reps klods 50
8 reps klods 50
8 reps klods 50
- 1 min. pause.

Ab wheel
8 reps BW
8 reps BW
8 reps BW
8 reps BW
- 1 min. pause.

Træning i går

Deadlift
6 reps 190 kilo
6 reps 195 kilo
6 reps 200 kilo
6 reps 215 kilo
- 2 min. pause.

Chins
10 reps BW
10 reps BW
10 reps BW
10 reps BW
- 2 min. pause.

Pulldown
12 reps klods 100
12 reps klods 100
12 reps klods 90
12 reps klods 90
- 1 min. pause.

Seated row
8 reps klods 80
8 reps klods 80
8 reps klods 80
8 reps klods 80
- 2 min. pause.

Ez-bar curl
10 reps 54 kilo
10 reps 54 kilo
10 reps 54 kilo
10 reps 54 kilo
- 2 min. pause.

Dumbell curl
15 reps 12 kilo
15 reps 12 kilo
15 reps 12 kilo
15 reps 12 kilo
- 1 min. pause.

Calf raises
10 reps klods 120
10 reps klods 120
10 reps klods 120
10 reps klods 120
10 reps klods 120
10 reps klods 120
- 1 min. pause.

Rotator cuff
20 reps 4 kilo
20 reps 4 kilo
20 reps 4 kilo
- 1 min. pause.

Incline barbell press
8 reps 100 kilo
8 reps 100 kilo
8 reps 100 kilo
8 reps 100 kilo
8 reps 100 kilo
- 2 min. pause.

Dumbell press
10 reps 50 kilo
10 reps 50 kilo
10 reps 50 kilo
10 reps 50 kilo
10 reps 45 kilo
- 2 min. pause.

Incline dumbell flyes
12 reps 28 kilo
12 reps 28 kilo
- 1 min. pause.

Smith shoulder press
10 reps 40 kilo
10 reps 40 kilo
10 reps 40 kilo
10 reps 40 kilo
10 reps 40 kilo
- 2 min. pause. Stangen er ikke medregnet.

Dumbell lateral raise
10 reps 14 kilo
10 reps 14 kilo
10 reps 14 kilo
10 reps 14 kilo
10 reps 14 kilo
- 1 min. pause. Én arm.

Dumbell rear lateral raise
10 reps 20 kilo
10 reps 20 kilo
10 reps 20 kilo
10 reps 20 kilo
- 1 min. pause.

Ez-bar overhead triceps extension
10 reps 45 kilo
10 reps 45 kilo
10 reps 45 kilo
10 reps 45 kilo
- 2 min. pause.

Rope pushdown
12 reps klods 40
12 reps klods 40
12 reps klods 40
12 reps klods 40
- 1 min. pause.

Barbell bench press
6 reps 120 kilo
6 reps 125 kilo
6 reps 130 kilo
6 reps 135 kilo
- 2 min. pause.

Incline dumbell press
10 reps 45 kilo
10 reps 45 kilo
10 reps 45 kilo
10 reps 45 kilo
- 2 min. pause.

Cable flyes
12 reps klods 25
12 reps klods 25
12 reps klods 30
- 1 min. pause.

Dumbell shoulder press
10 reps 30 kilo
10 reps 30 kilo
10 reps 32 kilo
10 reps 32 kilo
- 2 min. pause.

One arm dumbell lateral raise
10 reps 14 kilo
10 reps 14 kilo
10 reps 16 kilo
10 reps 16 kilo
10 reps 16 kilo
- 1 min. pause.

Ez-bar triceps extension
10 reps 45 kilo
10 reps 45 kilo
10 reps 45 kilo
10 reps 45 kilo
- 2 min. pause.

Triceps pushdown
12 reps klods 45
12 reps klods 50
12 reps klods 50
12 reps klods 55
- 1 min. pause.

Squat
6 reps 160 kilo
6 reps 160 kilo
6 reps 160 kilo
6 reps 160 kilo
- 2 min. pause.

Leg press
10 reps 393
10 reps 393
10 reps 393
10 reps 393
- 1 min. pause.

One legged leg curl
6 reps klods ?
6 reps klods ?
6 reps klods ?
6 reps klods ?
- 2 min. pause.

Leg extensions
10 reps klods 90 + 2,5
10 reps klods 90 + 2,5
10 reps klods 90 + 2,5
- 1 min. pause.

R DL
12 reps 120 kilo
12 reps 120 kilo
12 reps 120 kilo
12 reps 120 kilo
- 2 min. pause.

Seated calf raises
12 reps 40 kilo
12 reps 40 kilo
12 reps 40 kilo
12 reps 50 kilo
12 reps 50 kilo

Barbell curl
8 reps 54 kilo
8 reps 54 kilo
8 reps 54 kilo
8 reps 54 kilo
- 1 min. pause.

Cable curl
12 reps klods 60
12 reps klods 60
12 reps klods 60
12 reps klods 60
- 1 min. pause.

Hanging leg raise
10 reps LW
10 reps LW
10 reps LW
10 reps LW
- 1 min. pause.

Incline barbell press
6 reps 70 kilo
6 reps 80 kilo
6 reps 90 kilo
6 reps 90 kilo
- 2 min. pause.

Decline dumbell press
10 reps 50 kilo
10 reps 50 kilo
10 reps 54 kilo
10 reps 54 kilo
-2 min. pause.

Cable flyes
12 reps klods 25
12 reps klods 25
12 reps klods 25
- 1 min. pause.

Smith shoulder press
10 reps 40 kilo
10 reps 40 kilo
10 reps 45 kilo --- > forced 2 sidste reps
10 reps 45 kilo --- > - II - sidste rep
- 2 min. pause.

One arm dumbell lateral raise
8 reps 18 kilo
8 reps 18 kilo
8 reps 18 kilo
8 reps 18 kilo
8 reps 18 kilo
- 1 min pause.

Dumbell rear lateral raise
10 reps 20 kilo
10 reps 20 kilo
10 reps 20 kilo
10 reps 20 kilo
- 1 min. pause.

Ez-bar overhead triceps extension
8 reps 50 kilo
8 reps 50 kilo
8 reps 54 kilo
8 reps 54 kilo
- 2 min. pause.

One arm triceps pushdown
12 reps klods 25
12 reps klods 25
12 reps klods 25
12 reps klods 25
- 1 min. pause.

Hvorfor kører du så lette incline bench press? Hva?!

minihebs skrev:Hvorfor kører du så lette incline bench press? Hva?!

Jeg glemte at skrive 4 sek. excentrisk, men jeg bliver jo også kaldt for Mr. Deload.

Deadlift
10 reps 170 kilo
10 reps 170 kilo
10 reps 180 kilo
8 reps 180 kilo
- 2 min. pause.

Chins
10 reps BW + 2,5 kilo
10 reps BW + 2,5 kilo
10 reps BW + 2,5 kilo
10 reps BW + 2,5 kilo
- 2 min. pause.

Pulldown
6 reps klods 105
6 reps klods 90
6 reps klods 90
6 reps klods 90
- 1 min. pause.

Seated row
6 reps klods 90
6 reps klods 90
6 reps klods 90 + 5 kilo
6 reps klods 90 + 5 kilo
- 2 min. pause.

Ez-bar curl
10 reps 50 kilo
10 reps 50 kilo
10 reps 50 kilo
10 reps 50 kilo
10 reps 50 kilo
- 2 min. pause.

Dumbell curl
6 reps 22 kilo
6 reps 22 kilo
6 reps 22 kilo
6 reps 22 kilo
- 1 min. pause.

Calf raises
10 reps klods 120
10 reps klods 120
10 reps klods 120
10 reps klods 120
10 reps klods 120
10 reps klods 120
- 1 min. pause. 3 sek. excentrisk.

Rotator cuff
20 reps 4 kilo
20 reps 4 kilo
20 reps 4 kilo
- 1 min. pause.

Dumbell bench press
12 reps 50 kilo
12 reps 50 kilo
12 reps 52 kilo
12 reps 52 kilo
- 2 min. pause.

Dumbell incline bench press
8 reps 48 kilo
8 reps 48 kilo
8 reps 48 kilo
- 2 min. pause.

Guilotine press
15 reps 100 kilo
15 reps 100 kilo
15 reps 100 kilo
- 1 min. pause.

Deadlift
6 reps 190 kilo
6 reps 190 kilo
6 reps 190 kilo
6 reps 190 kilo
- 2 min. pause.

Pullups
8 reps BW + 5 kilo
8 reps BW + 5 kilo
8 reps BW + 5 kilo
8 reps BW + 5 kilo
-2 min. pause.

Seated row
10 reps klods ?
10 reps klods ?
10 reps klods ?
10 reps klods ?
- 1 min. pause.

Calf raises
8 reps klods 140
8 reps klods 140
8 reps klods 140
8 reps klods 140
8 reps klods 140
- 1 min. pause. 2 sek. pause i bunden.

Rotator cuff
15 reps 4 kilo
15 reps 4 kilo
15 reps 4 kilo
- 1 min. pause.

Leg press
10 reps ?
10 reps ?
10 reps ?
10 reps ?
10 reps ?
- 2 min. pause. 5 sek. negativ.

Walking lunges
8 reps 62 kilo
8 reps 62 kilo
8 reps 62 kilo
- 2 min. pause. 8 reps på hvert ben.

Leg extensions
8 reps klods 100
8 reps klods 105
8 reps klods 110
- 2 min. pause.

Lying leg curl
6 reps ?
6 reps ?
6 reps ?
6 reps ?
- 1 min. pause.

SL DL
12 reps 120 kilo
12 reps 120 kilo
12 reps 120 kilo
12 reps 120 kilo
- 2 min. pause.

Ez-bar curl
8 reps 54 kilo
8 reps 54 kilo
8 reps 54 kilo
8 reps 54 kilo
- 1 min. pause.

Cable rope curl
12 reps klods 50
12 reps klods 50
12 reps klods 50
12 reps klods 50
- 1 min. pause.

Ab machine
10 reps klods 70
10 reps klods 70
10 reps klods 70
10 reps klods 70
- 1 min. pause.

Cable flyes
20 reps klods 25
20 reps klods 30
- 1 min. pause.

Bench press
10 reps 120 kilo
10 reps 120 kilo
10 reps 120 kilo
9 reps 120 kilo
- 2 min. pause. Skulle have været 8 reps.

Barbell incline press
12 reps 90 kilo
12 reps 90 kilo
10 reps 80 kilo
- 2 min. pause.

Push press
5 reps 90 kilo
5 reps 90 kilo
5 reps 95 kilo
5 reps 95 kilo
5 reps 95 kilo
- 2 min. pause.

Dumbell lateral raise
12 reps 18 kilo
12 reps 18 kilo
12 reps 18 kilo
12 reps 18 kilo
- 1 min. pause.

Dumbell rear lateral raise
10 reps 22 kilo
10 reps 22 kilo
10 reps 22 kilo
10 reps 22 kilo
- 1 min. pause.

Ez-bar overhead triceps extensions
10 reps 50 kilo
10 reps 50 kilo
10 reps 50 kilo
10 reps 50 kilo
- 1 min. pause. Skulle have været 12 reps.

Cable pushdown
12 reps klods 25
12 reps klods 25
12 reps klods 30
12 reps klods 35
- 1 min. pause. Èn arm. Tov.

Rotator cuff
15 reps 4 kilo
15 reps 4 kilo
15 reps 4 kilo
15 reps 4 kilo
- 1 min. pause.

Deadlift
8 reps 185 kilo
8 reps 185 kilo
8 reps 185 kilo
8 reps 185 kilo
- 2 min. pause.

WG pulldown
8 reps klods 95
8 reps klods 100
8 reps klods 105
8 reps klods 110
- 2 min. pause.

Yates row
8 reps 100 kilo
8 reps 120 kilo
8 reps 140 kilo
8 reps 140 kilo
- 2 min. pause.

Dumbell shrugs
10 reps 40 kilo
10 reps 45 kilo
10 reps 50 kilo
10 reps 50 kilo
- 2 min. pause. Én arm af gangen.

Dumbell curl
12 reps 18 kilo
12 reps 18 kilo
12 reps 18 kilo
12 reps 18 kilo
- 2 min. pause.

Bicep machine
8 reps klods 40
8 reps klods 40
8 reps klods 40
8 reps klods 40
- 1 min. pause.

Calf raises
12 reps klods 120
12 reps klods 120
12 reps klods 120
12 reps klods 120
12 reps klods 120
12 reps klods 120
- 2 min. pause.

Træning i går

Dumbell bench press
8 reps 52 kilo
8 reps 54 kilo
8 reps 56 kilo
8 reps 61 kilo
- 2 min. pause.

Decline dumbell bench press
12 reps 50 kilo
12 reps 50 kilo
12 reps 50 kilo
- 2 min. pause.

Guilotine press
15 reps 100 kilo
15 reps 100 kilo
15 reps 100 kilo
- 1 min. pause.

Deadlift
6 reps 190 kilo
6 reps 190 kilo
6 reps 195 kilo
6 reps 195 kilo
- 2 min. pause.

Pullups
8 reps BW + 5 kilo
8 reps BW + 5 kilo
8 reps BW + 5 kilo
8 reps BW + 5 kilo
- 2 min. pause.

Seated row
10 reps ?
10 reps ?
10 reps ?
10 reps ?
- 1 min. pause. WG.

Calf raises
8 reps klods 140
8 reps klods 140
8 reps klods 140
8 reps klods 140
8 reps klods 140
- 1 min. pause. 2 sek. hold i bunden.

Rotator cuff
15 reps 4 kilo
15 reps 4 kilo
15 reps 4 kilo
- 1 min. pause.