Ryg/bryst
- kørte lige en relativt kort omgang ryg/bryst med min far.

Incline DB bench
15 @ 12 kg
8 @ 22 kg
8 @ 28 kg - feel set. Der skulle ikke køres tungt i dag, i stedet blev det high-rep og korte pauser.
8 @ 36 kg - 1 forced
8 @ 32 kg
8 @ 32 kg

Cable cross over
4 sæt m. 10-12,5 kg

Chins
4 sæt - reps mellem 6 og 15

Cable rows
4 sæt

Skulder/guns
God omgang på lige omkring en time. Derfor meget korte pauser!

DB presses
15 @ 10 kg
10 @ 18 kg
15 @ 24 kg
9 @ 24 kg
7 @ 24 kg
6 @ 24 kg
6 @ 24 kg
6 @ 24 kg
6 @ 24 kg
8 @ 20 kg
8 @ 20 kg
8 @ 20 kg
10 @ 20 kg - Rammstein (med du hast) startede midvejs i sættet.

EZ curls supersetted EZ skull crushers
12 @ 14 kg --> 12 @ 14 kg
10 @ 24 kg --> 10 @ 24 kg
12 @ 34 kg --> 25 @ 34 kg
9 @ 34 kg --> 15 @ 34 kg
9 @ 34 kg --> 12 @ 34 kg
9 @ 34 kg --> 12 @ 34 kg

Preacher curls (siddende omvendt) supersetted pushdowns m. rygstøtte
10 @ 12 kg --> 8 @ 35 kg
8 @ 12 kg --> 12 @ 30 kg
8 @ 12 kg --> 10-12 @ 30 kg

FÆRDIG maaaan..

Rigtig fornuftigt opsatte træninger du kører!

Har du gainet igennem i julen?

Ben
Har fået styrkebælte i julegave, som havde debut i dag!

Squat
x @ stang
10 @ 60 kg
8 @ 80 kg
8 @ 90 kg
8 @ 100 kg - m. bælte.
9 @ 110 kg m. bælte, og spot. en smule hjælp på sidste rep
10 @ 100 kg m. bælte, og spot. en smule hjælp på sidste rep.
- de sidste sæt var lige i skabet!

Romanian deadlift
x @ stang
8 @ 60 kg
8 @ 80 kg
8 @ 90 kg
8 @ 100 kg
- ingen juice tilbage i benene.

One legged calf-raises
15 @ BW
15 @ BW+10 kg
12 @ BW+10 kg
12 @ BW+10 kg
12 @ BW+10 kg
10 @ BW+10 kg --> 6 @ BW

Cable crunches
15 @ 17,5 kg
15 @ 30 kg
15 @ 32,5 kg
12 @ 32,5 kg
10 @ 32,5 kg --> 10 @ 25 kg --> 20 @ 20 kg

TheCzech skrev:Rigtig fornuftigt opsatte træninger du kører!

Har du gainet igennem i julen?

Jo tak, og i lige måde. De få du nu får logget! Mine træninger er dog lidt på gefühlen lige i øjeblikket.

Jah, altså, har vist smidt et kg på i december, mere er det ikke

Ryg/bryst
Hyggetræning med familien. Trænede med min lillebror (på 12), så lidt lange pauser her og der.

Incline DB bench supersetted (alterneret) chins, suppineret greb
15 @ 12 kg --> 5 @ BW
10 @ 22 kg --> 10 @ BW
10 @ 32,5 kg --> 10 @ BW
10 @ 32,5 kg --> 10 @ BW
10 @ 32,5 kg --> 10 @ BW
10 @ 32,5 kg --> 10 @ BW
10 @ 32,5 kg --> 10 @ BW
- Muligvis et sæt mere eller mindre af hver.

Flat DB bench press supersetted (alterneret) cable rows
5-6 sæt af hver

SDH dag 1
Nyt program maaan. 3 ugers SDH er planen.

Incline DB bench supersetted barbell rows
x @ 12 kg
x @ 20 kg --> x @ 30 kg
10 @ 32 kg --> 10 @ 70 kg
10 @ 32 kg --> 10 @ 80 kg
10 @ 32 kg --> 10 @ 80 kg
10 @ 32 kg --> 10 @ 80 kg

Squat
x @ stang
10 @ 60 kg
10 @ 90 kg
10 @ 90 kg
10 @ 90 kg
10 @ 90 kg

Chins supersetted military
5 @ BW
5 @ 15 kg --> 5 @ 40 kg
5 @ 20 kg --> 5 @ 45 kg
5 @ 20 kg --> 5 @ 47,5 kg
5 @ 20 kg --> 5 @ 50 kg
5 @ 20 kg --> 5 @ 52,5 kg

Romanian deadlift
x @ 60 kg
5 @ 80 kg
5 @ 90 kg
5 @ 90 kg
5 @ 90 kg
5 @ 90 kg

Ups.. fik slettet det

SDH dag 3

Startede med at foamrolle og udstrække i 10 minutters tid.
Squat
x @ stang
10 @ 60 kg
10 @ 65 kg
10 @ 70 kg
10 @ 75 kg
10 @ 80 kg
- alle sæt med 2-4 sekunders excentrisk face og stop i bunden

Tror jeg har fået en lille fibersprængning i inderlåret..

Incline DB bench supersetted barbell rows
x @ 16 kg --> x @ stang
x @ 24 kg --> x @ 60 kg
10 @ 34 kg --> 10 @ 70 kg
10 @ 34 kg --> 10 @ 70 kg
10 @ 34 kg --> 10 @ 70 kg
9 @ 34 kg --> 10 @ 70 kg
- rows var meget strict og med godt overskud.

Romanian deadlift
x @ stang
10 @ 60 kg
5 @ 80 kg
5 @ 85 kg
5 @ 90 kg
5 @ 95 kg
5 @ 100 kg

Military supersetted chins
x @ stang --> 5 @ BW+
5 @ 50kg --> 5 @ BW+20 kg
5 @ 50 kg --> 5 @ BW+20 kg
5 @ 50 kg --> 5 @ BW+20 kg
5 @ 50 kg --> 5 @ BW+20 kg
5 @ 50 kg --> 5 @ BW+20 kg
5 @ 55 kg (bonus sæt!)

Calf raises supersetted rotatorhalløj
10 @ 80 kg
10 @ 90 kg --> 10 @ wha'eva
10 @ 90 kg --> 10 @ wha'eva

Facepulls
12 @ 5 kg
12 @ 10 kg
12 @ 10 kg
12 @ 10 kg

SDH dag 4
Jeg har en fibersprængning i lysken/inderlåret, der irriteres under squat - så squat er udelukket i øjeblikket.

SIssy squats
15 @ BW
15 @ BW
15 @ BW
15 @ BW

Incline DB bench supersetted barbell rows
x @ 16 kg --> x @ stang
x @ 24 kg --> x @ 60 kg
5 @ 36 kg --> 5 @ 80 kg
5 @ 36 kg --> 5 @ 85 kg
5 @ 36 kg --> 5 @ 85 kg
5 @ 36 kg --> 5 @ 85 kg
5 @ 36 kg --> 5 @ 85 kg

Romanian deadlift
x @ stang
x @ 60 kg
10 @ 80 kg
10 @ 80 kg
10 @ 80 kg
10 @ 80 kg

Military supersetted chins
x @ stang
10 @ 42,5 kg --> 10 @ BW+5 kg
9 @ 42,5 kg --> 10 @ BW+5 kg
8 @ 40 kg --> 8/9 @ BW+5 kg
8 @ 40 kg --> 7 @ BW+5 kg

SDH dag 5
Vi droppede ben i dag - de havde brug for en dags pause mer'!

Incline DB bench supersetted barbell rows
x @ 16 kg --> x @ stang
x @ 24 kg --> x @ 60 kg
10 @ 34 kg --> 10 @ 75 kg
10 @ 34 kg --> 10 @ 80 kg
10 @ 34 kg --> 10 @ 80 kg
10 @ 34 kg --> 10 @ 80 kg

Military supersetted chins
x @ stang --> 5 @ BW
5 @ 52,5 kg --> 5 @ BW+10 kg
5 @ 52,5 kg --> 5 @ BW+15 kg
5 @ 52,5 kg --> 5 @ BW+15 kg
5 @ 52,5 kg --> 5 @ BW+15 kg
5 @ 52,5 kg --> 5 @ BW+15 kg

Preacher curls
6 @ 34 kg
15 @ 29 kg
to sæt med DB

Cable crunches supersetted pushdowns
To sæt med 32,5 kg

SDH dag 6
Stadig ingen squat pga. fiberen..

Sissy squats
15 @ BW
15 @ BW
15 @ BW
15 @ BW

Incline DB bench supersetted barbell rows
x @ 14 kg --> x @ stang
x @ 24 kg --> x @ 60 kg
x @ 30 kg
5 @ 38 kg --> 5 @ 85 kg
5 @ 38 kg --> 5 @ 85 kg
5 @ 38 kg --> 5 @ 85 kg
5 @ 38 kg --> 5 @ 85 kg
5 @ 38 kg --> 5 @ 85 kg

Romanian deadlift
x @ stang
x @ 60 kg
10 @ 82,5 kg
10 @ 82,5 kg
10 @ 82,5 kg
10 @ 82,5 kg

Military supersetted chins
x @ stang
10 @ 42,5 kg --> 10 @ BW+5 kg
10 @ 42,5 kg --> 10 @ BW+5 kg
10 @ 42,5 kg --> 10 @ BW+5 kg
10 @ 42,5 kg --> 9 @ BW+5 kg

SDH dag 7
En masse foamrolling og udstræk.

Incline DB bench supersetted barbell rows
x @ 14 kg --> x @ stang
x @ 20 kg --> x @ 60 kg
x @ 30 kg
10 @ 36 kg --> 10 @ 80 kg
10 @ 36 kg --> 10 @ 85 kg
10 @ 36 kg --> 10 @ 85 kg
9 @ 36 kg --> 10 @ 85 kg
- store pecs <3

Romanian deadlift
x @ stang
10 @ 60 kg
5 @ 90 kg
5 @ 95 kg
5 @ 95 kg
5 @ 95 kg
5 @ 95 kg

Military supersetted chins
x @ stang --> 5 @ BW
5 @ 40 kg --> 5 @ BW+10 kg
5 @ 52,5 kg --> 5 @ BW+20 kg
5 @ 52,5 kg --> 5 @ BW+20 kg
5 @ 52,5 kg --> 5 @ BW+20 kg
5 @ 52,5 kg --> 5 @ BW+20 kg
5 @ 52,5 kg --> 5 @ BW+20 kg

Cable crunches supersetted rotator, cable (tre sæt udaf og 3 sæt indaf)
x @ 20 kg --> x @ 2,5 kg
15 @ 32,5 kg --> 15 @ 5 kg
15 @ 32,5 kg --> 15 @ 5 kg
15 @ 32,5 kg --> 15 @ 2,5 kg
12 @ 32,5 kg --> 15 @ 6,25 kg
12 @ 32,5 kg --> 15 @ 6,25 kg

Facepulls
12 @ 5 kg
15 @ 10 kg
15 @ 10 kg

SDH dag 8

Sissy squats
15 @ BW
15 @ BW
15 @ BW+5 kg
15 @ BW+5 kg

Incline DB bench supersetted barbell rows
x @ 14 kg --> x @ stang
x @ 24 kg --> x @ 60 kg
5 @ 34 kg --> 5 @ 80 kg
4 @ 40 kg --> 5 @ 90 kg
4 @ 40 kg --> 5 @ 90 kg
4 @ 40 kg --> 5 @ 90 kg
15 @ 30 kg --> 6 @ 90 kg
15 @ 30 kg --> 6 @ 90 kg
- fik hjælp til at få 40'erne op - derfor hjælp + 4 rep. Normalt tælles udløft med som første rep.

Romanian deadlift supersetted shrugs
x @ stang
10 @ 60 kg --> 10 @ 60 kg
10 @ 60 kg --> 10 @ 60 kg
10 @ 60 kg --> 10 @ 60 kg
10 @ 60 kg --> 10 @ 60 kg
- stive og ømme hoftebøjere, der bare kaldte på lidt deload - jeg hørte efter for en gangs skyld.

Military supersetted pullups
x @ stang
10 @ 45 kg --> 10 @ BW
10 @ 45 kg --> 10 @ BW
10 @ 40 kg --> 8 @ BW
10 @ 40 kg --> 8 @ BW

DB isolation curls (preacher-bænk)
8 @ 14 kg
8 @ 14 kg
xx @ 12 kg --> 9 kg

Rope pushdowns
12 @ 35 kg
12 @ 35 kg --> xx @ 27,5

SDH dag 9
Har ligget syg den sidste uge. Ikke optimalt når man kører SDH! Det var dog godt for min fiberskade, der ser ud til at være væk.

Jeg er stadig ikke helt rask, så let omgang i dag. Målet var blot at få lidt blod i musklerne.

Hele træningen overstået på en time inklusiv opvarmning og foam roll.

Squat
10 @ 20 kg
10 @ 40 kg
10 @ 60 kg
10 @ 60 kg
10 @ 60 kg
10 @ 60 kg

Incline DB bench supersetted barbell rows
x @ 14 kg --> x @ stang
x @ 20 kg
10 @ 28 kg --> 10 @ 60 kg
10 @ 28 kg --> 10 @ 60 kg
10 @ 28 kg --> 10 @ 60 kg
10 @ 28 kg --> 10 @ 60 kg

Romanian deadlift
x @ stang
10 @ 60 kg
10 @ 60 kg
10 @ 60 kg
10 @ 60 kg

Military supersetted chin-ups
x @ stang
10 @ 35 kg --> 10 @ BW
10 @ 35 kg --> 10 @ BW
10 @ 35 kg --> 10 @ BW
10 @ 35 kg --> 10 @ BW

SDH dag 10
Jeg er endnu ikke rask - så endnu en stille og rolig træning.

Squat
10 @ 20 kg
10 @ 60 kg
10 @ 70 kg
10 @ 70 kg
10 @ 70 kg
10 @ 75 kg
- Mærkede en lille smule til fiberen; æv.

Incline DB bench supersetted barbell rows
x @ 14 kg --> x @ stang
x @ 24 kg --> x @ 60 kg
5 @ 32 kg --> 5 @ 80 kg
5 @ 32 kg --> 5 @ 85 kg
5 @ 32 kg --> 5 @ 85 kg
5 @ 32 kg --> 5 @ 85 kg

Romanian deadlift
x @ stang
10 @ 60 kg
10 @ 70 kg
10 @ 70 kg
10 @ 70 kg
10 @ 70 kg

Military supersetted chin-ups
x @ stang
10 @ 40 kg --> 10 @ BW
10 @ 40 kg --> 10 @ BW
10 @ 40 kg --> 10 @ BW
10 @ 40 kg --> 10 @ BW

Cable crunches
x @ 17,5 kg
15 @ 32,5 kg
15 @ 32,5 kg
15 @ 32,5 kg

SDH dag 11

Squat
x @ 20 kg
x @ 60 kg
10 @ 80 kg
10 @ 80 kg
10 @ 80 kg

Incline DB bench supersetted barbell rows
x @ 14 kg --> x @ stang
x @ 24 kg --> x @ 60 kg
5 @ 32 kg --> 10 @ 80 kg
5 @ 32 kg --> 10 @ 80 kg
5 @ 32 kg --> 20 @ 80 kg - B00M
5 @ 32 kg --> 10 @ 80 kg

Romanian deadlift
x @ stang
10 @ 60 kg
5 @ 90 kg
5 @ 90 kg
5 @ 90 kg
5 @ 90 kg
5 @ 90 kg

Military supersetted chin-ups
x @ stang
x @ 40 kg --> 5 @ BW
5 @ 55 kg --> 5 @ BW+15 kg
5 @ 55 kg --> 5 @ BW+15 kg
5 @ 55 kg --> 5 @ BW+15 kg
5 @ 55 kg --> 5 @ BW+15 kg
5 @ 55 kg --> 5 @ BW+15 kg

Bonustræning
Jeg tog op for at løbe, men droppede det efter 10 min på løbebåndet, til fordel for træning af guns.

Isolation curls (siddende omvendt på preacherbænk) supersetted rope pushdowns
x @ 12 kg --> x @ 17,5 gk
5 @ 16 kg --> x @ 25 kg
8 @ 14 kg --> 12 @ 35 kg
7 @ 14 kg --> 12 @ 35 kg
6 @ 14 kg --> 12 @ 35 kg
6 @ 14 kg --> 8 @ 35 kg
--> 8 @ 35 kg

SDH dag 12

Squat
x @ 20 kg
x @ 60 kg
x @ 80 kg
5 @ 100 kg
5 @ 105 kg
5 @ 110 kg
5 @ 115 kg
4 @ 120 kg
- squat's back!

Incline DB bench supersetted barbell rows
x @ 14 kg --> x @ stang
x @ 24 kg --> x @ 60 kg
5 @ 38 kg --> 5 @ 90 kg
5 @ 38 kg --> 5 @ 90 kg
5 @ 38 kg --> 5 @ 90 kg -
8 @ 34 kg --> 5 @ 90 kg
8 @ 34 kg --> 5 @ 90 kg
- hårde i dag. Squat havde virkelig tærret på kræfterne.

Romanian deadlift
droppet :i

Military supersetted chin-ups
x @ stang
x @ 40 kg --> x @ BW
10 @ 40 kg --> 15 @ BW
xx @ BW --> x @ BW
xx @ BW --> x @ BW
xx @ BW --> x @ BW

SDH dag 13

Squat
x @ 20 kg
x @ 60 kg
10 @ 90 kg
10 @ 95 kg
10 @ 95 kg
10 @ 90 kg

Incline DB bench supersetted barbell rows
x @ 14 kg --> x @ stang
x @ 24 kg --> x @ 60 kg
x @ 28
10 @ 32 kg --> 10 @ 85 kg
10 @ 32 kg --> 10 @ 85 kg
10 @ 32 kg --> 10 @ 85 kg
10 @ 32 kg --> 10 @ 85 kg

Romanian deadlift
x @ stang
10 @ 60 kg
5 @ 90 kg
5 @ 90 kg
5 @ 90 kg
5 @ 90 kg
5 @ 90 kg

Military supersetted chin-ups
x @ stang
x @ 40 kg --> 5 @ BW
5 @ 50 kg --> 5 @ BW+20 kg
5 @ 52,5 kg --> 5 @ BW+20 kg
5 @ 55 kg --> 5 @ BW+20 kg
5 @ 57,5 kg --> 5 @ BW+25 kg
5 @ 60 kg --> 5 @ BW+20 kg

SDH dag 14
- sidste dag med SDH. Vi afvej en del fra programmet. Men hva' hælved'.
Squat
x @ 20 kg
x @ 60 kg
5 @ 100 kg
5 @ 100 kg
5 @ 100 kg
5 @ 100 kg
5 @ 100 kg
- Easy

Incline DB bench supersetted barbell rows
x @ 14 kg --> x @ stang
x @ 24 kg --> x @ 60 kg
5 @ 38 kg --> 5 @ 95 kg
5 @ 40 kg --> 5 @ 95 kg
3 @ 42 kg (wuhu) --> 5 @ 95 kg -
15 @ 30 kg --> 5 @ 95 kg
12 @ 30 kg --> 5 @ 95 kg

Close-grip bench
x @ 20 kg
x @ 30 kg
12 @ 40 kg
12 @ 50 kg
12 @ 55 kg
12 @ 60 kg
12 @ 65 kg --> x @ 50 kg
- Varierende bredde. Udmærket øvelse umiddelbart!


Underhand chins
15 @ BW --> kort pause --> 6 @ BW

Upperbody
Hurtig gang overkrop i dag - tog max 3 kvarter.

DB Bench press supersetted chins (suppinated grip)
x @ 14 kg
x @ 24 kg --> 8 @ BW
10 @ 32 kg --> 10 @ BW+10 kg
10 @ 32 kg --> 10 @ BW+10 kg
10 @ 32 kg --> 8 @ BW+10 kg
10 @ 32 kg --> 7 @ BW+10 kg

Machine rows supersetted technogym machine bench halløj
4 sæt @ whatevarh

Shoulder + gunz
God omgang i dag.

BB shoulder press
x @ stang
x @ 40 kg
7 @ 60 kg
5 @ 60 kg
- lidt ondt i håndledet. Videre til DB's.

DB shoulder press
12 @ 24 kg
9 @ 24 kg
9 @ 24 kg
8 @ 24 kg

Seated laterals
x @ 5 kg
12 @ 10 kg
10 @ 10 kg
8 @ 10 kg
7 @ 10 kg

DB curls
x @ 10 kg
8 @ 16 kg
10 @ 18 kg
7 @ 20 kg
4 @ 22 kg

DB incline curls
10 @ 14 kg
8 @ 16 kg
7 @ 16 kg
7 @ 16 kg

Close-grip bench
x @ stang
x @ 40 kg
10 @ 60 kg
7 @ 70 kg
10 @ 60 kg
7 @ 60 kg
- noget i den stil

Rope curls
x @ 25 kg
12 @ 32,5 kg
7 @ 35 kg
5 @ 37,5 kg
8-10 @ 30 kg

Pres
Hurtig træning. 45 min.

DB bench press
x @ 14 kg
x @ 24 kg
12 @ 32 kg
8 @ 34 kg
8 @ 34 kg

Push ups
20 @ BW
20 @ BW
20 @ BW

DB shoulder press
x @ 14 kg
9 @ 20 kg
9 @ 20 kg
9 @ 20 kg

Seated laterals supersetted planken
x @ 4 kg
10 @ 8 kg --> 60 sek
10 @ 8 kg --> 60 sek
10 @ 8 kg --> 60 sek

Pushdowns supersetted cable cruches
3 sæt á 30-32,5 kg --> 4 sæt á 25-32,5 kg

One arm rope overhead extensions
3 sæt

Træk
Endnu en hurtig træning.

Squat
x @ stang
x @ 60 kg
8 @ 80 kg
8 @ 90 kg
8 @ 100 kg
6 @ 100 kg

Chins supersetted hyperextensions
x @ BW --> x @ BW
10 @ BW+10 kg --> 15 @ BW+10 kg
8 @ BW+ 15 kg --> 15 @ BW+15 kg
6 @ BW+20 kg --> 15 @ BW+20 kg

Incline curls
x @ 8 kg
x @ 16 kg
Ondt i forskulderen.

Machine rows
3-4 sæt

Upperbody
Jeg er inde som værnepligtig, og har først måttet bruge træningscentret denne uge. Jeg har nået 3xfullbody/upperbody. Denne omgang er fra i går. Min knæ brokker sig, så ingen underkrop.

DB rows
x @ 16 kg
x @ 24 kg
10 @ 31,5 kg
10 @ 35 kg
10 @ 38 kg
10 @ 40 kg
10 @ 42 kg
8 @ 44 kg

Bench press
x @ 50 kg
10 @ 70 kg
8 @ 75 kg
6 @ 80 kg

Pullups supersetted cable flies
3 sæt

Db curls supersetted pushdowns
2 sæt

Pres

DB bench press
x @ 16 kg
x @ 24 kg
10 @ 31 kg
8 @ 35 kg
8 @ 35 kg
10 @ 31 kg
10 @ 31 kg

Cable flies supersetted push ups
15 @ 25 kg --> 15 @ BW
9 @ 25 kg --> 15 @ BW

DB shoulder press
3 sæt á 20 kg. 10-12 reps.

Skull crushers
x @ stang
10 @ 20 kg + stang
10 @ 25 kg + stang
10 @ 30 kg + stang
8 @ 30 kg + stang

Rope pushdowns supersetted cable crunches
7 @ 65 "kg" --> 15 @ 50 kg
7 @ 60 kg --> 15 @ 60 kg
7 @ 60 kg --> 15 @ 60 kg

Træk

Squat (Fra bænkpres-stativ. Ikke ligefrem optimalt!)
x @ stang
10 @ 60 kg
10 @ 80 kg
10 @ 90 kg
8 @ 100 kg

Lying leg curls
4-5 sæt, op til en 10'er med 15 blokke.

Pull-ups
12 @ BW
10 @ BW
8 @ BW
7 @ BW

Pulldowns (suppinated grip)
x @ 45 kg
7 @ 60 kg
7 @ 60 kg
7 @ 60 kg

Smith calve raises supersetted incline curls
x @ stang
x @ 60 kg --> x @ 10 kg
12 @ 100 kg --> 10 @ 16 kg
12 @ 100 kg --> 10 @ 16 kg (hammer)
12 @ 100 kg --> 10 @ 16 kg (hammer) -> 10 @ 10 kg

DB shrugs
15 @ 31 kg
15 @ 33,5 kg
15 @ 35 kg
15 @ 38 kg (grimme)

Upperbody

DB bench press
x @ 12 kg
x @ 24 kg
12 @ 33,5 kg
10 @ 35 kg
10 @ 33,5 kg
9/10 @ 33,5 kg

Cable fliers
12 @ 25 kg
10 @ 25 kg
15 @ 20 kg

Bent over row
x @ stang
x @ 60 kg
15 @ 80 kg
15 @ 85 kg
15 @ 90 kg
12 @ 95 kg

Chins
12 @ BW
9 @ BW

Pulldowns
12 @ 50 kg
12 @ 50 kg

Rope pushdowns supersetted cable curls
15 @ 65 kg --> 10 @ 50 kg
7 @ 60 kg --> 15 @ 60 kg
7 @ 60 kg --> 15 @ 60 kg

3-4 sæt reverse curls til slut.

Træk

Squat (Fra bænkpres-stativ. Ikke ligefrem optimalt!)
x @ stang
x @ 50 kg
10 @ 80 kg
8 @ 100 kg
8 @ 100 kg
8 @ 100 kg

Stiff-legged deadlift
x @ stang
10 @ 60 kg
10 @ 80 kg
10 @ 90 kg
10 @ 100 kg

Pulldowns (suppinated grip)
x @ 50 kg
10 @ 70 kg
7 @ 70 kg
10 @ 60 kg
10 @ 60 kg

Cable rows
4 sæt á 50-60 kg

Curls begge hænder samtidig
10 @ 14 kg
10 @ 13 kg
12 @ 13 kg - hammer
12 @ 13 kg - hammer