Den titel fortjener et bogmærke .

14 August 2013
HIIT - Bike


Warmup
5 min @ 70 rpm

Intervals
30 sec @ 130 rpm
60 sec @ 80 rpm
repeat 8 times

Cooldown
5 min @ 70 rpm

15 August 2013
Chest, shoulder & triceps


Barbel bench press
Set 1: 8x20kg - warmup
Set 2: 8x40kg - warmup
set 3: 8x70kg
set 4: 8x70kg
set 5: 7x70kg
set 6: 6x70kg

Military press
set 1: 8x20kg - warmup
set 2: 8x37,5kg
set 3: 8x37,5kg
set 4: 7x37,5kg
set 5: 7x37,5kg

DB decline press
set 1: 8x24kg
set 2: 8x24kg
set 3: 8x24kg
set 4: 7x24kg

Dips
set 1: 8xbw
set 2: 8xbw
set 3: 7xbw
set 4: 6xbw

DB lateral raise
set 1: 6x9kg
set 2: 6x9kg
set 3: 6x9kg
set 4: 6x9kg

Cable triceps pushdown
set 1: 8x25kg
set 2: 8x25kg
set 3: 8x25kg
set 3: 9x25kg
Level up!

Decline crunch - m. vægt bag nakke
set 1: 8x5kg
set 2: 7x5kg
set 3: 6x5kg
set 4: 6x5kg

16 August 2013
Legs, back & biceps


Squat
Set 1: 8x40kg - warmup
Set 2: 8x40kg - warmup
set 3: 8x70kg
set 4: 8x70kg
set 5: 8x70kg
set 6: 8x70kg

Pullups
set 1: 8xBW
set 2: 8xBW
set 3: 8xBW
set 4: 7xBW

Deadlift
set 1: 8x60kg - warmup
set 2: 8x80kg
set 3: 8x80kg
set 4: 8x80kg
set 5: 8x80kg

Bent over row
set 1: 8x67,5kg
set 2: 8x67,5kg
set 3: 8x67,5kg
set 4: 7x67,5kg

Smith machine calf raise
set 1: 8x95kg
set 2: 8x95kg
set 3: 8x95kg
set 4: 9x95kg
Level up!

Seated cable row
set 1: 8x50kg
set 2: 8x50kg
set 3: 8x50kg
set 3: 7x50kg

Hammer curls
set 1: 6x16kg
set 2: 6x16kg
set 3: 6x16kg
set 4: 6x16kg

dagens trænings status: mig + Fitness worlds lorte aircon = 193cm højt vandfald!

19 August 2013
Chest, shoulder & triceps


Barbel bench press
Set 1: 8x20kg - warmup
Set 2: 8x40kg - warmup
set 3: 8x70kg
set 4: 8x70kg
set 5: 8x70kg
set 6: 6x70kg

Military press
set 1: 8x20kg - warmup
set 2: 8x37,5kg
set 3: 7x37,5kg
set 4: 6x37,5kg
set 5: 6x37,5kg

DB decline press
set 1: 8x24kg
set 2: 8x24kg
set 3: 7x24kg
set 4: 7x24kg

Dips
set 1: 8xbw
set 2: 7xbw
set 3: 6xbw
set 4: 6xbw

DB lateral raise
set 1: 6x9kg
set 2: 6x9kg
set 3: 6x9kg
set 4: 6x9kg

Cable triceps pushdown
set 1: 8x25kg
set 2: 8x25kg
set 3: 8x25kg
set 3: 7x25kg

Decline crunch - m. vægt bag nakke
set 1: 8x5kg
set 2: 8x5kg
set 3: 7x5kg
set 4: 8x5kg

en af de dage hvor alt bare føltes lidt tungere end det burde! må være en mandags ting....

20 August 2013
Legs, back & biceps


Squat
Set 1: 8x40kg - warmup
Set 2: 8x40kg - warmup
set 3: 8x70kg
set 4: 8x70kg
set 5: 8x70kg
set 6: 8x70kg

Pullups
set 1: 8xBW
set 2: 8xBW
set 3: 8xBW
set 4: 7xBW

Deadlift
set 1: 8x60kg - warmup
set 2: 8x85kg
set 3: 8x85kg
set 4: 8x85kg
set 5: 8x85kg

Bent over row
set 1: 8x67,5kg
set 2: 8x67,5kg
set 3: 8x67,5kg
set 4: 8x67,5kg

Smith machine calf raise
set 1: 8x100kg
set 2: 8x100kg
set 3: 8x100kg
set 4: 8x100kg

Seated cable row
set 1: 8x50kg
set 2: 8x50kg
set 3: 8x50kg
set 3: 8x50kg

Hammer curls
set 1: 7x16kg
set 2: 6x16kg
set 3: 6x16kg
set 4: 6x16kg

Er siden d. 1 august gået fra 83kg til 85,6kg, hvilket virker lidt voldsomt, så prøver at gå fra 3300 kcal om dagen ned på 3200 kcal og se hvad der så sker.
HIIT Cardio bliver lige taget ud af programmet den næste uges tid eller 2, da jeg nu cykler til og fra skole - 14-15km, hvilket benene lige skal vende sig til (Ja jeg har dårlig cykel-kondi!)

22 August 2013
Chest, shoulder & triceps


Barbel bench press
Set 1: 8x20kg - warmup
Set 2: 8x40kg - warmup
set 3: 8x70kg
set 4: 8x70kg
set 5: 8x70kg
set 6: 7x70kg

Military press
set 1: 8x20kg - warmup
set 2: 8x37,5kg
set 3: 8x37,5kg
set 4: 8x37,5kg
set 5: 9x37,5kg
Level up!

DB decline press
set 1: 8x24kg
set 2: 8x24kg
set 3: 8x24kg
set 4: 8x24kg

Dips
set 1: 8xbw
set 2: 8xbw
set 3: 8xbw
set 4: 8xbw

DB lateral raise
set 1: 8x9kg
set 2: 7x9kg
set 3: 6x9kg
set 4: 6x9kg

Cable triceps pushdown
set 1: 8x25kg
set 2: 8x25kg
set 3: 8x25kg
set 3: 9x25kg
Level up!

Decline crunch - m. vægt bag nakke
set 1: 8x5kg
set 2: 8x5kg
set 3: 8x5kg
set 4: 8x5kg

23 August 2013
Legs, back & biceps


Squat
Set 1: 8x40kg - warmup
Set 2: 8x40kg - warmup
set 3: 8x70kg
set 4: 8x70kg
set 5: 8x70kg
set 6: 8x70kg

Pullups
set 1: 8xBW
set 2: 8xBW
set 3: 8xBW
set 4: 6xBW

Deadlift
set 1: 8x60kg - warmup
set 2: 8x85kg
set 3: 8x85kg
set 4: 8x85kg
set 5: 8x85kg

Bent over row
set 1: 8x67,5kg
set 2: 8x67,5kg
set 3: 8x67,5kg
set 4: 8x67,5kg

Smith machine calf raise
set 1: 8x100kg
set 2: 8x100kg
set 3: 8x100kg
set 4: 9x100kg
Level up!

Seated cable row
set 1: 8x50kg
set 2: 8x50kg
set 3: 8x50kg
set 3: 8x50kg

Hammer curls
set 1: 7x16kg
set 2: 6x16kg
set 3: 6x16kg
set 4: 7x16kg

27 August 2013
Chest, shoulder & triceps


Barbel bench press
Set 1: 8x20kg - warmup
Set 2: 8x40kg - warmup
set 3: 8x70kg
set 4: 8x70kg
set 5: 8x70kg
set 6: 7x70kg

Military press
set 1: 8x20kg - warmup
set 2: 6x40kg
set 3: 6x40kg
set 4: 6x40kg
set 5: 7x40kg

DB decline press
set 1: 8x24kg
set 2: 8x24kg
set 3: 8x24kg
set 4: 9x24kg
Level up!

Dips
set 1: 8xbw
set 2: 8xbw
set 3: 8xbw
set 4: 9xbw
Level up!

DB lateral raise
set 1: 6x9kg
set 2: 8x9kg
set 3: 8x9kg
set 4: 7x9kg

Cable triceps pushdown
set 1: 8x27,5kg
set 2: 8x27,5kg
set 3: 8x27,5kg
set 3: 8x27,5kg

Weighted decline crunch
set 1: 8x12kg
set 2: 8x12kg
set 3: 8x12kg
set 4: 9x12kg
Level up!

Jeg vil følge med her, jeg kan lide din titel nemlig

28 August 2013
Legs, back & biceps


Squat
Set 1: 8x40kg - warmup
Set 2: 8x40kg - warmup
set 3: 8x72,5kg
set 4: 8x72,5kg
set 5: 7x72,5kg
set 6: 6x72,5kg

Pullups
set 1: 8xBW
set 2: 8xBW
set 3: 8xBW
set 4: 5xBW

Deadlift
set 1: 8x60kg - warmup
set 2: 8x85kg
set 3: 8x85kg
set 4: 8x85kg
set 5: 8x85kg

Bent over row
set 1: 8x67,5kg
set 2: 8x67,5kg
set 3: 8x67,5kg
set 4: 8x67,5kg

Smith machine calf raise
set 1: 8x100kg
set 2: 8x100kg
set 3: 8x100kg
set 4: 8x100kg

Seated cable row
set 1: 8x50kg
set 2: 8x50kg
set 3: 8x50kg
set 3: 8x50kg

Hammer curls
set 1: 8x16kg
set 2: 6x16kg
set 3: 6x16kg
set 4: 6x16kg

29 August 2013
Chest, shoulder & triceps


Barbel bench press
Set 1: 8x20kg - warmup
Set 2: 8x40kg - warmup
set 3: 8x70kg
set 4: 8x70kg
set 5: 8x70kg
set 6: 7x70kg

Military press
set 1: 8x20kg - warmup
set 2: 7x40kg
set 3: 6x40kg
set 4: 6x40kg
set 5: 6x40kg

DB decline press
set 1: 8x26kg
set 2: 7x26kg
set 3: 6x26kg
set 4: 6x26kg

Dips
set 1: 8xbw+5kg
set 2: 6xbw+5kg
set 3: 6xbw+5kg
set 4: 7xbw+5kg

DB lateral raise
set 1: 8x9kg
set 2: 8x9kg
set 3: 7x9kg
set 4: 7x9kg

Cable triceps pushdown
set 1: 8x27,5kg
set 2: 8x27,5kg
set 3: 8x27,5kg
set 3: 8x27,5kg

Weighted decline crunch
set 1: 8x12kg
set 2: 8x12kg
set 3: 8x12kg
set 4: 8x12kg

30 August 2013
Legs, back & biceps


Squat
Set 1: 8x40kg - warmup
Set 2: 8x40kg - warmup
set 3: 8x72,5kg
set 4: 8x72,5kg
set 5: 8x72,5kg
set 6: 7x72,5kg

Pullups
set 1: 8xBW
set 2: 8xBW
set 3: 8xBW
set 4: 6xBW

Deadlift
set 1: 8x60kg - warmup
set 2: 8x85kg
set 3: 8x85kg
set 4: 8x85kg
set 5: 8x85kg

Bent over row
set 1: 8x67,5kg
set 2: 8x67,5kg
set 3: 8x67,5kg
set 4: 8x67,5kg

Smith machine calf raise
set 1: 8x105kg
set 2: 8x105kg
set 3: 8x105kg
set 4: 8x105kg

Seated cable row
set 1: 8x50kg
set 2: 8x50kg
set 3: 8x50kg
set 3: 8x50kg

Hammer curls
set 1: 8x16kg
set 2: 7x16kg
set 3: 6x16kg
set 4: 6x16kg

2 September 2013
Chest, shoulder & triceps


Barbel bench press
Set 1: 8x20kg - warmup
Set 2: 8x40kg - warmup
set 3: 8x70kg
set 4: 8x70kg
set 5: 8x70kg
set 6: 7x70kg

Military press
set 1: 8x20kg - warmup
set 2: 6x40kg
set 3: 6x40kg
set 4: 6x40kg
set 5: 6x40kg

DB decline press
set 1: 7x26kg
set 2: 6x26kg
set 3: 6x26kg
set 4: 6x26kg

Dips
set 1: 8xbw+5kg
set 2: 8xbw+5kg
set 3: 8xbw+5kg
set 4: 8xbw+5kg

DB lateral raise
set 1: 6x9kg
set 2: 6x9kg
set 3: 6x9kg
set 4: 8x9kg

Cable triceps pushdown
set 1: 8x30kg
set 2: 8x30kg
set 3: 7x30kg
set 3: 6x30kg

Weighted decline crunch
set 1: 8x12kg
set 2: 8x12kg
set 3: 8x12kg
set 4: 8x12kg

Havde en rigtig slap dag, alt var lidt for tungt - tror det skyldes to lange nætter på arbejde i weekenden, som førte til søvn langt ud på dagen og lidt for lidt mad.. Dagens bonus er, at det var min første trænings dag i performance gym aarhus! er helt 100 på jeg bliver glad for det sted!

3 September 2013
Legs, back & biceps


Squat
Set 1: 8x40kg - warmup
Set 2: 8x40kg - warmup
set 3: 8x72kg
set 4: 8x72kg
set 5: 8x72kg
set 6: 6x72kg

Pullups
set 1: 8xBW
set 2: 8xBW
set 3: 8xBW
set 4: 7xBW

Deadlift
set 1: 8x60kg - warmup
set 2: 8x90kg
set 3: 8x90kg
set 4: 8x90kg
set 5: 7x90kg

Bent over row
set 1: 8x70kg
set 2: 8x70kg
set 3: 8x70kg
set 4: 8x70kg

Donkey calf raise
set 1: 8x60kg
set 2: 8x60kg
set 3: 8x60kg
set 4: 9x60kg

Seated cable row
set 1: 8x50kg
set 2: 8x57kg
set 3: 8x57kg
set 3: 8x57kg

Hammer curls
set 1: 7x16kg
set 2: 7x16kg
set 3: 6x16kg
set 4: 6x16kg

Da det nye center ikke har et smith stativ har jeg prøvet at skifte smith machine calf raise ud med donkey calf raise. ellers meget lækker træning!

TC87 skrev:Update på vægten: den sagde 86,2 imorges, hvilket er +3,2kg siden 1. august!

Benjamin Reilly skrev:

TC87 skrev:Update på vægten: den sagde 86,2 imorges, hvilket er +3,2kg siden 1. august!

HAHAHAH

5 September 2013
Chest, shoulder & triceps


Barbel bench press
Set 1: 8x20kg - warmup
Set 2: 8x40kg - warmup
set 3: 8x70kg
set 4: 8x70kg
set 5: 7x70kg
set 6: 6x70kg
Slap dag i bænk, den føltes lige ekstra tung..

Military press
set 1: 8x20kg - warmup
set 2: 8x40kg
set 3: 6x40kg
set 4: 6x40kg
set 5: 6x40kg

DB decline press
set 1: 8x26kg
set 2: 8x26kg
set 3: 6x26kg
set 4: 7x26kg

Dips
set 1: 8xbw+6kg
set 2: 6xbw+6kg
set 3: 7xbw+6kg
set 4: 7xbw+6kg

DB lateral raise
set 1: 8x9kg
set 2: 6x9kg
set 3: 7x9kg
set 4: 7x9kg

Cable triceps pushdown
set 1: 8x30kg
set 2: 8x30kg
set 3: 8x30kg
set 3: 7x30kg

Weighted decline crunch
set 1: 10x10kg
set 2: 10x10kg
set 3: 10x10kg
set 4: 10x10kg

6 September 2013
Legs, back & biceps


Squat
Set 1: 8x40kg - warmup
Set 2: 8x40kg - warmup
set 3: 8x73kg
set 4: 8x73kg
set 5: 8x73kg
set 6: 8x73kg
Tid til flere kg i næste uge!

Pullups
set 1: 8xBW
set 2: 8xBW
set 3: 8xBW
set 4: 7xBW

Deadlift
set 1: 8x60kg - warmup
set 2: 8x90kg
set 3: 8x90kg
set 4: 8x90kg
set 5: 8x90kg

Bent over row
set 1: 8x70kg
set 2: 8x70kg
set 3: 8x70kg
set 4: 8x70kg

Donkey calf raise
set 1: 8x70kg
set 2: 8x70kg
set 3: 8x70kg
set 4: 9x70kg

Seated cable row
set 1: 8x57kg
set 2: 8x57kg
set 3: 8x57kg
set 3: 8x57kg

Hammer curls
set 1: 7x16kg
set 2: 7x16kg
set 3: 6x16kg
set 4: 6x16kg

9 September 2013
Chest, shoulder & triceps


Barbel bench press
Set 1: 8x20kg - warmup
Set 2: 8x40kg - warmup
set 3: 8x70kg
set 4: 7x70kg
set 5: 7x70kg
set 6: 6x70kg
slaap dag igen -.-

Military press
set 1: 8x20kg - warmup
set 2: 8x40kg
set 3: 8x40kg
set 4: 8x40kg
set 5: 6x40kg
her gik det til gengæld bedre end normalt!

DB decline press
set 1: 8x26kg
set 2: 7x26kg
set 3: 8x26kg
set 4: 8x26kg

Dips
set 1: 7xbw+5kg
set 2: 6xbw+5kg
set 3: 6xbw+5kg
set 4: 4xbw+5kg
ved ikke lige hvad der skete her, armene kunne slet ikke være med idag!

DB lateral raise
set 1: 8x9kg
set 2: 8x9kg
set 3: 6x9kg
set 4: 6x9kg

Cable triceps pushdown
set 1: 8x30kg
set 2: 8x30kg
set 3: 8x30kg
set 3: 7x30kg

Weighted decline crunch
set 1: 10x10kg
set 2: 10x10kg
set 3: 10x10kg
set 4: 10x10kg

alt i alt en smule slap mandag med manglende overskud. blamer arbejde fredag og lørdag nat - igen!

10 September 2013
Legs, back & biceps


Squat
Set 1: 8x40kg - warmup
Set 2: 8x40kg - warmup
set 3: 7x75kg
set 4: 7x75kg
set 5: 6x75kg
set 6: 7x75kg

Pullups
set 1: 8xBW
set 2: 8xBW
set 3: 8xBW
set 4: 6xBW
Stiger sgu aldrig i denne øvelse bilder mig selv ind at min langsomt stigende kropsvægt er progression i sig selv?

Deadlift
set 1: 8x60kg - warmup
set 2: 8x90kg
set 3: 8x90kg
set 4: 8x90kg
set 5: 8x90kg

Bent over row
set 1: 8x70kg
set 2: 8x70kg
set 3: 8x70kg
set 4: 8x70kg

Donkey calf raise
set 1: 8x80kg
set 2: 8x80kg
set 3: 8x80kg
set 4: 8x80kg

Seated cable row
set 1: 8x60kg
set 2: 8x60kg
set 3: 8x60kg
set 3: 8x60kg

Hammer curls
set 1: 8x16kg
set 2: 7x16kg
set 3: 6x16kg
set 4: 6x16kg

12 September 2013
Chest, shoulder & triceps


Barbel bench press
Set 1: 8x40kg - warmup
Set 2: 8x40kg - warmup
set 3: 8x70kg
set 4: 8x70kg
set 5: 8x70kg
set 6: 7x70kg

Military press
set 1: 8x20kg - warmup
set 2: 8x40kg
set 3: 7x40kg
set 4: 6x40kg
set 5: 6x40kg

Dips
set 1: 8xbw+6kg
set 2: 8xbw+6kg
set 3: 8xbw+6kg
set 4: 7xbw+6kg

DB incline bench press
set 1: 8x18,5kg
set 2: 8x18,5kg
set 3: 7x18,5kg
set 4: 7x18,5kg

DB lateral raise
set 1: 7x9kg
set 2: 7x9kg
set 3: 6x9kg
set 4: 7x9kg

Cable triceps pushdown w. rope
set 1: 6x25kg
set 2: 6x25kg
set 3: 7x25kg
set 3: 7x25kg

Weighted decline crunch
set 1: 10x15kg
set 2: 10x15kg
set 3: 10x15kg
set 4: 10x15kg

Valgte idag at lave lidt om i øvelser og rækkefølge. Har skiftet decline db bench ud med incline db bench - Da jeg mener at jeg allerede "presser ned af" i dips, og så tager jeg nu dips efter military. I cable triceps pushdown er jeg gået fra almindelig stang til at prøve med ræb istedet, hvilket lige var en del hårdere! lækker omgang!

13 September 2013
Legs, back & biceps


Squat
Set 1: 8x40kg - warmup
Set 2: 8x40kg - warmup
set 3: 8x75kg
set 4: 7x75kg
set 5: 7x75kg
set 6: 6x75kg

Pullups
set 1: 8xBW
set 2: 8xBW
set 3: 8xBW
set 4: 7xBW

Deadlift
set 1: 8x60kg - warmup
set 2: 8x90kg
set 3: 8x90kg
set 4: 8x90kg
set 5: 8x90kg

Bent over row
set 1: 8x70kg
set 2: 8x70kg
set 3: 8x70kg
set 4: 8x70kg

Leg press
set 1: 8x93kg
set 2: 8x93kg
set 3: 8x93kg
set 4: 8x93kg

Donkey calf raise
set 1: 8x80kg
set 2: 8x80kg
set 3: 8x80kg
set 4: 9x80kg

Hammer curls
set 1: 8x16kg
set 2: 8x16kg
set 3: 6x16kg
set 4: 6x16kg

Seated cable rows er blevet byttet ud med leg press, da jeg synes benene godt kunne trænge til noget mere arbejde!
Og vil mene at ryggen bliver fint ramt med pullups, bent over row og dødløft..

16 September 2013
Chest, shoulder & triceps


Military press
set 1: 8x20kg - warmup
set 2: 8x40kg
set 3: 8x40kg
set 4: 8x40kg
set 5: 8x40kg

Dips
set 1: 8xbw+6kg
set 2: 8xbw+6kg
set 3: 8xbw+6kg
set 4: 9xbw+6kg

Barbel bench press
Set 1: 10x20kg - warmup
Set 2: 8x40kg - warmup
set 3: 8x70kg
set 4: 6x70kg
set 5: 6x70kg
set 6: 7x70kg

DB incline bench press
set 1: 8x18,5kg
set 2: 8x18,5kg
set 3: 8x18,5kg
set 4: 9x18,5kg

DB lateral raise
set 1: 8x9kg
set 2: 8x9kg
set 3: 7x9kg
set 4: 6x9kg

Cable triceps pushdown w. rope
set 1: 8x25kg
set 2: 8x25kg
set 3: 7x25kg
set 3: 6x25kg

Weighted decline crunch
set 1: 10x15kg
set 2: 10x15kg
set 3: 10x15kg
set 4: 10x15kg

min øvelses-rækkefølge blev lidt ødelagt idag, så bænk var en hård omgang at komme igennem! bortset fra det var det en meget lækker træning, på trods af nattearbejde fredag og lørdag - hvilket plejer at gøre mandag til en bitch at komme igennem!

Hvad er dine planer omkring B2B, altså tidsmæssigt?

Benjamin Reilly skrev:Hvad er dine planer omkring B2B, altså tidsmæssigt?

Planen for nu er egentlig at køre det et års tid, og så se hvordan det ser ud efter næste sommer, jeg bulker frem slutningen af februar og derefter skal der så til at cuttes lidt fra igen.
Lige pt. passer det også helt perfekt med 4 trænings pas i ugen i forhold til skole og arbejde, og kan rigtig godt lide programmet, men det er klart at hvis det for eksempel kommer til at stå stille med progression over en længere periode, så er jeg jo nødt til at kigge på om der skal gøres noget andet..

17 September 2013
Legs, back & biceps


Squat
Set 1: 8x40kg - warmup
Set 2: 8x40kg - warmup
set 3: 8x75kg
set 4: 8x75kg
set 5: 7x75kg
set 6: 6x75kg

Pullups
set 1: 8xBW
set 2: 8xBW
set 3: 8xBW
set 4: 6xBW

Deadlift
set 1: 8x60kg - warmup
set 2: 8x93kg
set 3: 8x93kg
set 4: 8x93kg
set 5: 7x93kg

Bent over row
set 1: 8x70kg
set 2: 8x70kg
set 3: 8x70kg
set 4: 8x70kg

Leg press
set 1: 8x103kg
set 2: 8x103kg
set 3: 8x103kg
set 4: 9x103kg

Donkey calf raise
set 1: 8x85kg
set 2: 8x85kg
set 3: 8x85kg
set 4: 8x85kg

Hammer curls
set 1: 8x16kg
set 2: 8x16kg
set 3: 8x16kg
set 4: 7x16kg

19 September 2013
Chest, shoulder & triceps


Barbel bench press
Set 1: 10x20kg - warmup
Set 2: 8x40kg - warmup
set 3: 8x70kg
set 4: 8x70kg
set 5: 8x70kg
set 6: 8x70kg

Military press
set 1: 8x20kg - warmup
set 2: 8x40kg
set 3: 8x40kg
set 4: 7x40kg
set 5: 6x40kg

Dips
set 1: 8xbw+7,5kg
set 2: 8xbw+7,5kg
set 3: 8xbw+7,5kg
set 4: 7xbw+7,5kg

DB incline bench press
set 1: 8x21kg
set 2: 7x21kg
set 3: 6x21kg
set 4: 6x21kg

DB lateral raise
set 1: 8x9kg
set 2: 7x9kg
set 3: 7x9kg
set 4: 7x9kg

Cable triceps pushdown w. rope
set 1: 8x25kg
set 2: 8x25kg
set 3: 8x25kg
set 3: 7x25kg

Weighted decline crunch
set 1: 10x15kg
set 2: 10x15kg
set 3: 10x15kg
set 4: 10x15kg