Bænk Pres
75Kg x 3 Reps
75Kg x 3 Reps
85Kg x 1 Reps skulle have haft 2 reps, begge steder med 85kg, så bliver nød til jeg sænker mit max med 2,5Kg
85Kg x 1 Reps
90Kg x N Reps

Incline
28Kg x 8 Reps
28Kg x 8 Reps
28Kg x 8 Reps
28Kg x 8 Reps

Skulder Pres håndvægt
22,5Kg x 7 Reps
22,5Kg x 7 Reps
22,5Kg x 6 Reps
22,5Kg x 6 Reps

Side laterals
10Kg x 12 Reps
10Kg x 12 Reps
10Kg x 12 Reps
10Kg x 12 Reps

Maskine bag skulder
35Kg x 8 Reps
35Kg x 8 Reps
35Kg x 8 Reps
35Kg x 8 Reps

Tricep Push Downs
47,5Kg x 10 Reps
47,5Kg x 10 Reps
45,Kg x 10 Reps
45Kg x 10 Reps
42,5Kg x 10 Reps
42,5Kg x 10 Reps
40Kg x 10 Reps
40Kg x 10 Reps
37,5Kg x 10 Reps
37,5Kg x 10 Reps

Dumbbell Shrugs
32,5Kg x 15 Reps
32,5Kg x 15 Reps
32,5Kg x 15 Reps
32,5Kg x 15 Reps

Super sættet med

Decline bænk mave træning
BW x 12 Reps
BW x 12 Reps
BW x 12 Reps
BW x 12 Reps

Dødløft
100Kg x 8 Reps
100Kg x 8 Reps

Dynamisk Squat
80Kg x 2 Reps
80Kg x 2 Reps
80Kg x 2 Reps
80Kg x 2 Reps
80Kg x 2 Reps
80Kg x 2 Reps
80Kg x 2 Reps
80Kg x 2 Reps

Læg
47,5Kg x 8 Reps
47,5Kg x 8 Reps
47,5Kg x 7 Reps
47,5Kg x 7 Reps

Stiff legged deadlift
80Kg x 8 Reps
80Kg x 8 Reps
80Kg x 8 Reps
80Kg x 8 Reps

Pull Down
82,5Kg x 6 Reps PR!
82,5Kg x 6 Reps
82,5Kg x 5 Reps
82,5Kg x 5 Reps

Bend Over
75Kg x 6 Reps
75Kg x 6 Reps
75Kg x 6 Reps
75Kg x 6 Reps

Bicep cable
45Kg x 10 Reps
45Kg x 10 Reps
42.5Kg x 10 Reps
42,5Kg x 10 Reps
40Kg x 10 Reps
40Kg x 10 Reps
37,5Kg x 10 Reps
37,5Kg x 10 Reps
35Kg x 10 Reps
35Kg x 10 Reps

Bænk Pres
70Kg x 5 Reps
70Kg x 5 Reps
80Kg x 3 Reps
80Kg x 3 Reps
80Kg x 2 Reps
80Kg x 2 Reps

Incline
30Kg x 6 Reps PR!
30Kg x 6 Reps
30Kg x 5 Reps
30Kg x 5 Reps

Skulder Pres håndvægt
22,5Kg x 8 Reps
22,5Kg x 7 Reps
22,5Kg x 6 Reps
22,5Kg x 6 Reps

Side laterals
12Kg x 8 Reps
12Kg x 8 Reps
12Kg x 7 Reps
12Kg x 7 Reps

Maskine bag skulder
35Kg x 8 Reps
35Kg x 8 Reps
35Kg x 8 Reps
35Kg x 8 Reps

Tricep Push Downs
50Kg x 10 Reps
50Kg x 10 Reps
47,5Kg x 10 Reps
47,5Kg x 10 Reps
45Kg x 10 Reps
45Kg x 10 Reps
42,5Kg x 10 Reps
42,5Kg x 10 Reps
40Kg x 10 Reps
40Kg x 10 Reps

Dumbbell Shrugs
32,5Kg x 15 Reps
32,5Kg x 15 Reps
32,5Kg x 15 Reps
32,5Kg x 15 Reps

Squat
97,5Kg x 5 Reps
97,5Kg x 5 Reps

Dødløft
120Kg x 2 Reps
130Kg x 2 Reps
135Kg x 2 Reps PR!
140Kg x 2 RepsPR!

Pull Down
82,5Kg x 8 Reps
82,5Kg x 6 Reps
82,5Kg x 6 Reps
82,5Kg x 5 Reps

Bicep cable
45Kg x 10 Reps
45Kg x 10 Reps
42.5Kg x 10 Reps
42,5Kg x 10 Reps
40Kg x 10 Reps
40Kg x 10 Reps
37,5Kg x 10 Reps
37,5Kg x 10 Reps
35Kg x 10 Reps
35Kg x 10 Reps

grundet tidspres de næste 7 uger er jeg nødsaget til at gå over på et fullbody..

Squat
97,5Kg x 6 Reps
97,5Kg x 6 Reps
97,5Kg x 6 Reps
97,5Kg x 6 Reps

Dødløft
125Kg x 6 Reps
125Kg x 6 Reps
125Kg x 6 Reps
120Kg x 6 Reps

Bænk
70Kg x 6 Reps
72,5Kg x 6 Reps
75Kg x 6 Reps
75kg x 5 Reps

Push Pres
42,5Kg x 6 Reps
45Kg x 6 Reps
47,5Kg x 5 Reps

Bend Over
75Kg x 6 Reps
77,5Kg x 6 Reps
77,5Kg x 6 Reps
80Kg x 6 Reps PR!

Fransk Pres
12,5Kg x 8 Reps
20Kg x 8 Reps
20Kg x 8 Reps
20Kg x 8 Reps

Decline Mave
BW x 15
BW x 15
BW x 15
BW x 15

Squat
97,5Kg x 6 Reps
97,5Kg x 6 Reps
97,5Kg x 6 Reps
97,5Kg x 6 Reps

Dødløft
125Kg x 6 Reps
127,5Kg x 6 Reps PR!
120Kg x 6 Reps
120Kg x 6 Reps

Bænk
75Kg x 6 Reps
75Kg x 6 Reps
72,5Kg x 6 Reps
72,5kg x 5 Reps

Bend Over
80Kg x 6 Reps
80Kg x 6 Reps
80Kg x 6 Reps
80Kg x 6 Reps

Push Pres
50Kg x 6 Reps
50Kg x 5 Reps
47,5Kg x 6 Reps

Fransk Pres
20Kg x 8 Reps
20Kg x 8 Reps
20Kg x 8 Reps
20Kg x 8 Reps

Biceps Cable
52,5 x 10 Reps
52,5 x 10 Reps
52,5 x 10 Reps

Decline Mave
BW +5 Kg x 10
BW +5 Kg x 10
BW +5 Kg x 8
BW +5 Kg x 6

Squat
107,5Kg x 3 Reps
106Kg x 3 Reps
105Kg x 3 Reps
105Kg x 3 Reps

Dødløft
136Kg x 3 Reps gik efter 4 men failede, så jeg var helt flad herfra.
132,5Kg x 3 Reps
120Kg x 6 Reps
120Kg x 6 Reps

Bænk
80Kg x 4 Reps
80Kg x 3 Reps
80Kg x 3 Reps
80kg x 3 Reps

Bend Over
80Kg x 6 Reps
80Kg x 6 Reps
80Kg x 6 Reps
80Kg x 6 Reps

Mili
45Kg x 6 Reps PR!
45Kg x 6 Reps
45Kg x 5 Reps

Fransk Pres
20Kg x 8 Reps
20Kg x 8 Reps
20Kg x 8 Reps
20Kg x 8 Reps

Biceps Cable
52,5 x 12 Reps
52,5 x 10 Reps
52,5 x 10 Reps

Squat
90Kg x 3 Reps
100Kg x 3 Reps
107,5Kg x 2 Reps
107,5Kg x 3 Reps

Dødløft
90Kg x 5 Reps
110Kg x 3 Reps
137,5Kg x 1 Reps


Bænk
80Kg x 4 Reps
81Kg x 3 Reps
82,5Kg x 3 Reps PR!
80kg x 3 Reps

Bend Over
80Kg x 8 Reps
80Kg x 8 Reps
80Kg x 8 Reps
80Kg x 7 Reps

Dumbell Pres
22,5Kg x 8 Reps
22,5Kg x 7 Reps
22,5Kg x 6 Reps
22,5Kg x 6 Reps

Fransk Pres
20Kg x 8 Reps
22,5Kg x 7 Reps
22,5Kg x 7 Reps
22,5Kg x 7 Reps

Meget blandet træning, jeg begynder at trappe ned på mine kg i løbet af de næste 7-10 dage og så tager jeg max forsøg, inden jeg begynder på et 2-split

Military Pres
35Kg x 3 Reps
40Kg x 3 Reps
45Kg x 7 Reps

Dumbbell Pres
17,5Kg x 10 Reps
17,5Kg x 10 Reps
17,5Kg x 10 Reps

Mili og Dumbell supersettet med

Lat Pull Downs
70Kg x 10 Reps
70Kg x 10 Reps
65Kg x 10 Reps
65Kg x 10 Reps
60Kg x 10 Reps
60Kg x 10 Reps

Fransk Pres
20Kg x 10 Reps
20Kg x 10 Reps
20Kg x 10 Reps

Face Pulls
35Kg x 12 Reps
35Kg x 12 Reps
35Kg x 12 Reps
35Kg x 12 Reps
35Kg x 12 Reps

Bicep Curls
20kg x 10 Reps
25Kg x 10 Reps
25Kg x 10 Reps

Dødløft
90Kg x 3 Reps
105Kg x 3 Reps
117,5Kg x 7 Reps

Goodmornings
40Kg x 10 Reps
50Kg x 10 Reps
60Kg x 10 Reps

Bent Over Rows
60Kg x 10 Reps
70Kg x 10 Reps
70Kg x 10 Reps

Leg Curls
20Kg x 12 Reps
20Kg x 12 Reps
20Kg x 12 Reps
20Kg x 12 Reps
17,5Kg x 12 Reps

Hanging Leg Raise med bøjede ben da jeg ikke kan med strakte ben endnu
BW x 10
BW x 10
BW x 10

Bænk Pres
57,5Kg x 3 Reps
65Kg x 3 Reps
72,5Kg x 7 Reps

Incline
25Kg x 10 Reps
27,5Kg x 10 Reps
28Kg x 10 Reps

Bænk og Incline supersettet med

Lat Pull downs
70Kg x 10 Reps
70Kg x 10 Reps
70Kg x 10 Reps
65Kg x 10 Reps
65kg x 10 Reps
65kg x 10 Reps

Chest Supported Rows
40Kg x 10 Reps
50Kg x 10 Reps
50Kg x 10 Reps

Rear Delt raises
5Kg x 10 Reps
6Kg x 10 Reps
7Kg x 10 Reps
7Kg x 10 Reps
8Kg x 8 Reps

Bruger nok 7kg hele vejen igennem næste gang

Fransk Pres
22,5Kg x 10 Reps
22,5Kg x 10 Reps
22,5Kg x 10 Reps
22,5Kg x 10 Reps
22,5Kg x 10 Reps

Squat
75Kg x 3 Reps
85Kg x 3 Reps
95Kg x 9 Reps

Ben Pres
130Kg x 10 Reps
140Kg x 10 Reps
140Kg x 10 Reps

Stiff Legged Deadlift
40Kg x 10 Reps
50Kg x 10 Reps
60Kg x 10 Reps

Læg
40Kg x 10 Reps
40Kg x 10 Reps
40Kg x 10 Reps

Decline Mave
BW +5 x 12 Reps
BW +5 x 12 Reps
BW x 12 Reps
BW x 12 Reps

Military Pres
32,5Kg x 5 Reps
37,5Kg x 5 Reps
42,5Kg x 9 Reps

Military Pres
30Kg x 10 Reps
30Kg x 10 Reps
30Kg x 10 Reps
30Kg x 10 Reps
30Kg x 10 Reps

Face Pulls
35Kg x 10 Reps
35Kg x 10 Reps
35Kg x 10 Reps
35Kg x 10 Reps
35Kg x 10 Reps

Fransk Pres
25Kg x 10 Reps
25Kg x 10 Reps
25Kg x 10 Reps

Biceps Curls
20Kg x 10 Reps
20Kg x 10 Reps
20Kg x 10 Reps

Concentrated Curls
7Kg x 10 Reps
7Kg x 10 Reps
7Kg x 10 Reps

Dødløft
85Kg x 5 Reps
97,5Kg x 5 Reps
110Kg x 5 Reps

Goodmornings
45Kg x 10 Reps
55Kg x 10 Reps
65Kg x 10 Reps

Bent Over Rows
60Kg x 10 Reps
70Kg x 10 Reps
70Kg x 10 Reps
60Kg x 10 Reps
60Kg x 10 Reps

Leg Curls
20Kg x 12 Reps
20Kg x 12 Reps
20Kg x 12 Reps
20Kg x 12 Reps
20Kg x 12 Reps

Hanging Leg Raise med bøjede ben da jeg ikke kan med strakte ben endnu
BW x 10
BW x 10
BW x 10

Bænk Pres
52,5Kg x 5 Reps
60Kg x 5 Reps
70Kg x 7 Reps

Incline
26Kg x 10 Reps
27,5Kg x 10 Reps
27,5Kg x 10 Reps

Supersættet med Lat Pull Downs
70Kg x 10 Reps
70Kg x 10 Reps
70Kg x 10 Reps
65Kg x 10 Reps
65Kg x 10 Reps
65Kg x 10 Reps

Chest supported Rows
45Kg x 10 Reps
47,5Kg x 10 Reps
50Kg x 10 Reps

Rear Delt Dumbbell
7Kg x 10 Reps
7Kg x 10 Reps
7Kg x 10 Reps
6Kg x 10 Reps
6Kg x 10 Reps

Fransk Pres
25Kg x 10 Reps
25Kg x 10 Reps
25Kg x 10 Reps

Squat
70Kg x 5 Reps
80Kg x 5 Reps
90Kg x 12 Reps

65Kg x 10 Reps
65Kg x 10 Reps
65Kg x 10 Reps
65Kg x 10 Reps
65Kg x 10 Reps

Stiff Legged Deads
45Kg x 10 Reps
55Kg x 10 Reps
65Kg x 10 Reps

Læg
40Kg x 10 Reps
40Kg x 10 Reps
40Kg x 10 Reps

Lidt ekstra læg

Decline Mave
BW +5Kg x 12 Reps
BW +5Kg x 12 Reps
BW +5Kg x 11 Reps Failede på 12ern
BW x 12 Reps

Side mave
20Kg x 12 Reps
25Kg x 10 Reps
30Kg x 10 Reps

Military Pres
37,5Kg x 5 Reps
42,5Kg x 3 Reps
47,5Kg x 5 Reps

Military Pres
30Kg x 10 Reps
30Kg x 10 Reps
30Kg x 10 Reps
30Kg x 10 Reps
30Kg x 10 Reps

Lat Pull Downs
70Kg x 10 Reps
70Kg x 10 Reps
70Kg x 10 Reps
65Kg x 10 Reps
65Kg x 10 Reps
65Kg x 10 Reps

FacePulls
35Kg x 12 Reps
35Kg x 12 Reps
35Kg x 12 Reps
35Kg x 12 Reps
35Kg x 12 Reps

Skull Chrushers
15Kg x 10 Reps
15Kg x 10 Reps
15Kg x 10 Reps
15Kg x 10 Reps
15Kg x 10 Reps

Noget biceps halløj

Dødløft
97,5Kg x 5 Reps
110Kg x 3 Reps
122,5Kg x 6 Reps

77,5Kg x 10 Reps
77,5Kg x 10 Reps
77,5Kg x 10 Reps
77,5Kg x 10 Reps
77,5Kg x 10 Reps

Leg Curls
22,5Kg x 10 Reps
22,5Kg x 10 Reps
22,5Kg x 10 Reps
22,5Kg x 10 Reps
22,5Kg x 10 Reps

Læg i tyrepressen
120Kg x 10 Reps
120Kg x 10 Reps
120Kg x 10 Reps

Læg i Smith
50Kg x 10 Reps
50Kg x 10 Reps
50Kg x 10 Reps

Mave på Decline Bænk
Bw +5Kg x 10 Reps
Bw +5Kg x 10 Reps
Bw +5Kg x 10 Reps
Bw +5Kg x 10 Reps
Bw +5Kg x 8 Reps

Bænk Pres
60Kg x 5 Reps
70Kg x 3 Reps
77,5Kg x 4 Reps

80Kg x 1 Rep
82,5Kg x 1 Rep
83,5Kg x 1 Rep

48Kg x 10 Reps
48Kg x 10 Reps
48Kg x 10 Reps
48Kg x 10 Reps
48Kg x 10 Reps

Push Downs EZ
20Kg x 10 Reps
20Kg x 10 Reps
20Kg x 10 Reps
20Kg x 10 Reps
20Kg x 10 Reps

Chin Ups (BW 90,5Kg)
BW x 4 Reps
BW x 4 Reps
BW x 4 Reps
BW x 4 Reps
BW x 4 Reps

Dumbell Curls
12Kg x 12 Reps
12Kg x 12 Reps
12Kg x 12 Reps

Rear Lateral
7Kg x 10 Reps
7Kg x 10 Reps
7Kg x 10 Reps
7Kg x 10 Reps
7Kg x 10 Reps

Squat
80Kg x 5 Reps
90Kg x 3 Reps
102,5Kg x 4 Reps

110Kg x 1 Rep

65Kg x 10 Reps
65Kg x 10 Reps
65Kg x 10 Reps
65Kg x 10 Reps
65Kg x 10 Reps

Stiff Legged Deads
40Kg x 10 Reps
50Kg x 10 Reps
55Kg x 10 Reps
60Kg x 10 Reps
65Kg x 10 Reps

Hanging Leg Raises
BW x 10 Reps
BW x 10 Reps
BW x 10 Reps
BW x 10 Reps
BW x 10 Reps

så er en uges deload overstået.

og idag blev der igen trænet ordentligt

Military Pres
37,5Kg x 3 Reps
42,5Kg x 3 Reps
47,5Kg x 6 Reps (1 Rep PR!)

32,5Kg x 10 Reps
32,5Kg x 10 Reps
32,5Kg x 10 Reps
32,5Kg x 10 Reps
32,5Kg x 10 Reps

Rear delt Machine
25Kg x 10 Reps
27,5Kg x 10 Reps
30Kg x 10 Reps
32,5Kg x 10 Reps
35Kg x 10 Rep

Skull Crusher
15Kg x 10 Reps
17,5Kg x 10 Reps
17,5Kg x 10 Reps
17,5Kg x 10 Reps
17,5Kg x 10 Reps

Close Grip Bench
50Kg x 10 Reps
50Kg x 10 Reps
52,5Kg x 10 Reps
52,5Kg x 10 Reps
50kg x 10 Reps

Dødløft
95Kg x 3 Reps
107,5Kg x 3 Reps
122,5Kg x 7 Reps

80Kg x 10 Reps
75Kg x 10 Reps
70Kg x 10 Reps
70Kg x 10 Reps
65Kg x 10 Reps

Chin Ups
92,9 x 4 Reps
92,9 x 4 Reps
92,9 x 4 Reps
92,9 x 4 Reps
92,9 x 4 Reps

Super settet med

Leg curls
17,5Kg x 10 Reps
20Kg x 10 Reps
22,5Kg x 10 Reps
20Kg x 10 Reps
17,5Kg x 10 Reps

Seated Cable Row (straight bar)
55Kg x 10 Reps
55Kg x 10 Reps
55Kg x 10 Reps
55Kg x 10 Reps
55Kg x 10 Reps

Decline Crunches
BW +5Kg x 10 Reps
BW +5Kg x 10 Reps
BW +5Kg x 10 Reps
BW +5Kg x 10 Reps
BW +5Kg x 8 Reps

+ 3 sæt bicep curls x ?? vægt

Bænk Pres
58,5Kg x 3 Reps
67,5Kg x 3 Reps
75Kg x 6 Reps

Incline
25Kg x 10 Reps
24Kg x 10 Reps
22,5Kg x 10 Reps
20Kg x 10 Reps
20Kg x 10 Reps
*skulle egentlig have kørt bænkpres, men der var så mange der skulle bænke idag.

Rear delt Machine
25Kg x 10 Reps
27,5Kg x 10 Reps
30Kg x 10 Reps
32,5Kg x 10 Reps
35Kg x 10 Rep

Skull Crusher
15Kg x 10 Reps
17,5Kg x 10 Reps
17,5Kg x 10 Reps
17,5Kg x 10 Reps
17,5Kg x 10 Reps

Close Grip Bench
50Kg x 10 Reps
50Kg x 10 Reps
52,5Kg x 10 Reps
52,5Kg x 10 Reps
50kg x 10 Reps

1Stk. Lorte træning. har på fornemmelse med at det hænger sammen, med at jeg blev vækket kl. 04.54 i nat og så gik der en ½time inden jeg jeg kunne falde i søvn igen.

Squat
77,5Kg x 3 Reps
90Kg x 3 Reps
100Kg x 5 Reps
*på den 5 rep, der var dybden ikke rigtigt god.

67,5Kg x 10 Reps
65Kg x 10 Reps
62,5Kg x 10 Reps
60Kg x 10 Reps
60Kg x 10 Reps

Chin Ups
92 x 5 Reps
92 x 4 Reps
92 x 5 Reps
92 x 4 Reps
92 x 4 Reps

Leg curls
25Kg x 10 Reps
25Kg x 10 Reps
25Kg x 10 Reps
25Kg x 10 Reps
25Kg x 10 Reps

Bend Over Rows
40Kg x 10 Reps
50Kg x 10 Reps
60Kg x 10 Reps
50Kg x 10 Reps
40Kg x 10 Reps

Hanging Leg Raises
BW x 10 Reps
BW x 10 Reps
BW x 10 Reps
BW x 10 Reps
BW x 10 Reps

Militær Pres
35Kg x 5 Reps
40Kg x 5 Reps
45Kg x 8 Reps

32,5Kg x 10 Reps
32,5Kg x 10 Reps
32,5Kg x 10 Reps
32,5Kg x 10 Reps
32,5Kg x 10 Reps

Rear Delt Machine
35Kg x 10 Reps
35Kg x 10 Reps
32,5Kg x 10 Reps
32,5Kg x 10 Reps
32,5Kg x 10 Reps

Skull Crusher
17,5Kg x 10 Reps
17,5Kg x 10 Reps
17,5Kg x 10 Reps
15Kg x 10 Reps
15Kg x 10 Reps

Close Grip
52,5Kg x 10 Reps
52,5Kg x 10 Reps
52,5Kg x 10 Reps
50Kg x 10 Reps
50Kg x 10 Reps

Squat
72,5Kg x 5 Reps
90Kg x 5 Reps * ifølge mit program skulle jeg have haft 85Kg her, så my bad.
95Kg x 10 Reps * super det er PR med 1 Rep.

120Kg x 1 Rep *med bælte.

67,5Kg x 10 Reps
65Kg x 10 Reps
62,5Kg x 10 Reps
60Kg x 10 Reps
60Kg x 10 Reps

Chin Ups
90,5Kg x 6 Reps
90,5Kg x 5 Reps
90,5Kg x 4 Reps
90,5Kg x 5 Reps
90,5Kg x 4 Reps

Bend Over Rows
50Kg x 10 Reps
50Kg x 10 Reps
50Kg x 10 Reps
50Kg x 10 Reps
50Kg x 10 Reps

Cable Crunches
30Kg x 10 Reps
35Kg x 10 Reps
40Kg x 10 Reps
45Kg x 8 Reps* for tungt
40Kg x 8 Reps* settet med de 45Kg kørte mig helt død.

Bænk Pres
55Kg x 5 Reps
62,5Kg x 5 Reps
71Kg x 8 Reps

80Kg x 1 Rep
85Kg x 1 Rep

50Kg x 10 Reps
50Kg x 10 Reps
50Kg x 10 Reps
50Kg x 10 Reps
50Kg x 10 Reps

Lateral Raises
9Kg x 10 Reps
10Kg x 10 Reps
10Kg x 10 Reps
10Kg x 10 Reps
10Kg x 10 Reps

Skull Crusher
17,5Kg x 10 Reps
17,5Kg x 10 Reps
17,5Kg x 10 Reps
17,5Kg x 10 Reps
17,5Kg x 10 Reps

Dødløft
87,5Kg x 5 Reps
102,5Kg x 5 Reps
115Kg x 11 Reps

135Kg x 1 Rep*Bælte
145Kg x 1 Rep*Bælte

60Kg x 10 Reps
60Kg x 10 Reps
60Kg x 10 Reps
60Kg x 10 Reps
60Kg x 10 Reps

Skulle have kørt lidt tungere, men lænden var godt træt efter 1erne.

Chin Ups
90,5Kg x 5 Reps
90,5Kg x 5 Reps
90,5Kg x 5 Reps
90,5Kg x 4 Reps
90,5Kg x 4 Reps

super settet med

Leg Curls
25Kg x 10 Reps
25Kg x 10 Reps
25Kg x 10 Reps
25Kg x 10 Reps
25Kg x 10 Reps

High Dumbbell Rows
15Kg x 10 Reps
15Kg x 10 Reps
15Kg x 10 Reps
15Kg x 10 Reps
15Kg x 10 Reps

Squat
72,5Kg x 5 Reps
85Kg x 5 Reps
95Kg x 5 Reps

67,5Kg x 10 Reps
65Kg x 10 Reps
62,5Kg x 10 Reps
60Kg x 10 Reps
60Kg x 10 Reps

Chin Ups
90,4Kg x 6 Reps
90,4Kg x 6 Reps
90,4Kg x 5 Reps
90,4Kg x 5 Reps
90,4Kg x 4 Reps

Bend Over Rows
50Kg x 10 Reps
50Kg x 10 Reps
50Kg x 10 Reps
50Kg x 10 Reps
50Kg x 10 Reps

Hanging Leg Raises
Bøjet ben x 10 Reps
Bøjet ben x 10 Reps
Bøjet ben x 10 Reps
Bøjet ben x 10 Reps
Bøjet ben x 10 Reps

Ekstra wender 5reps uge, så det kommer til at passe med en deload, når jeg holder ferie.