Når så fik jeg sku lyst til at lave en log her inde

højde 183 cm
vægt 72 kg

Program

Mandag

Barbell Shoulder Press 5x5
Dumbbell Bench Press 5x5
Barbell Close Grip Bench Press 5x5

Dip 4x8
Barbell Incline Bench Press 4x8
Dumbbell Lateral Raise 4x8

Tirsdag

Barbell sqaut 5x5
rack pull 5x5
pullups 5x5

one-arm Dumbell row 4x8
glute ham raise 4x8
standing calf raise 4x8
Barbell curl 4x8

Onsdag

DB incline bench press 5x5
Db shoulder press 5x5
Dip 5x5

BB Bench press 4x8
DB Lateral raise 4x8
BB triceps extension 4x8
Db rear lateral raise 4x8

Fredag

BB deadlift 5x5
Front BB sqaut 5x5
Chin-up 5x5

BB over row 4x8
Glute ham raise 4x8
hammer curls 4x8
standing calf raises 4x8

Her er så Mandagens log og dermed den første


Barbell Shoulder Press 45.0x5,45.0x5,45.0x5,45.0x5,45.0x5

Dumbbell Bench Press 31.0x5,31.0x5,31.0x5,31.0x5,33.5x5

Barbell Close Grip Bench Press 62.5x5,62.5x5,65.0x5,65.0x5,65.0x5

Dip 0.0x8,0.0x8,0.0x8,0.0x8

Barbell Incline Bench Press 50.0x8,50.0x8,50.0x8,50.0x8

Dumbbell Lateral Raise 9.0x8,9.0x8,9.0x8,9.0x8

Ryg/Ben/biceps Tirsdag:

Barbell Squat 80.0x5,80.0x5,80.0x5,82.5x5,82.5x5

rack pull 90.0x5,90.0x5,90.0x5,90.0x5,90.0x5

Pullups 7.5x5,7.5x5,7.5x5,10.0x5,10.0x5

One-Arm Dumbell Row 28.5x8,28.5x8,28.5x8,28.5x8

glute ham raise 0.0x5,0.0x5,0.0x5,0.0x5

Standing Calf Raises 160.0x8,160.0x8,160.0x8,160.0x8

Barbell Curl 20.0x8,20.0x8,20.0x8,20.0x8