Fredag - Ryg, Biceps og Skulder - Uge 6
Chin Up
Set 1 : 0.0x10
Set 2 : 0.0x8
Set 3 : 0.0x6
Set 4 : 0.0x5
Set 5 : 0.0x5
Back Extensions - Hyperextensions
Set 1 : 15.0x10
Set 2 : 15.0x10
Set 3 : 15.0x10
Wide Grip Lat Pulldown
Set 1 : 54.5x10
Set 2 : 54.5x10
Set 3 : 54.5x10
Narrow Grip Lat Pull Down
Set 1 : 45.5x10
Set 2 : 45.5x10
Set 3 : 45.5x10
Alternate Incline Dumbbell Curl
Set 1 : 10.0x10
Set 2 : 10.0x10
Set 3 : 10.0x10
Set 4 : 10.0x10
Hammer Curls
Set 1 : 10.0x10
Set 2 : 10.0x10
Set 3 : 10.0x10
Palms Up Dumbbell Wrist Curl Over A Bench
Set 1 : 5.0x10
Set 2 : 5.0x10
Set 3 : 5.0x10
Set 4 : 5.0x10
Set 5 : 5.0x10
Alternate Standing Front Dumbbell Raises
Set 1 : 6.0x10
Set 2 : 6.0x10
Set 3 : 6.0x10
Set 4 : 6.0x10
Seated Bent Over Dumbbell Reverse Fly
Set 1 : 6.0x10
Set 2 : 6.0x10
Set 3 : 6.0x10
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Min logbog: markels-log-t67084.html
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- Reputation point: 0
- Indlæg: 174
- Tilmeldt: 17. maj 2011, 15:54
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Mandag - Bryst og Triceps - Uge 7
Barbell Bench Press
Set 1 : 55.0x10
Set 2 : 55.0x10
Set 3 : 55.0x10
Set 4 : 55.0x10
Set 5 : 55.0x10
Barbell Incline Bench Press
Set 1 : 45.0x10
Set 2 : 45.0x10
Set 3 : 45.0x10
Dumbbell Bench Press
Set 1 : 20.0x10
Set 2 : 20.0x10
Set 3 : 20.0x10
Dumbbell Fly
Set 1 : 12.5x10
Set 2 : 12.5x10
Set 3 : 12.5x10
Set 4 : 12.5x10
Cable Triceps Pushdown
Set 1 : 22.7x10
Set 2 : 22.7x10
Set 3 : 22.7x10
Seated Triceps Press
Set 1 : 17.5x10
Set 2 : 17.5x10
Set 3 : 17.5x10
Set 4 : 17.5x10
Barbell Close Grip Bench Press
Set 1 : 30.0x10
Set 2 : 30.0x10
Set 3 : 30.0x10
Set 4 : 30.0x10
Barbell Bench Press
Set 1 : 55.0x10
Set 2 : 55.0x10
Set 3 : 55.0x10
Set 4 : 55.0x10
Set 5 : 55.0x10
Barbell Incline Bench Press
Set 1 : 45.0x10
Set 2 : 45.0x10
Set 3 : 45.0x10
Dumbbell Bench Press
Set 1 : 20.0x10
Set 2 : 20.0x10
Set 3 : 20.0x10
Dumbbell Fly
Set 1 : 12.5x10
Set 2 : 12.5x10
Set 3 : 12.5x10
Set 4 : 12.5x10
Cable Triceps Pushdown
Set 1 : 22.7x10
Set 2 : 22.7x10
Set 3 : 22.7x10
Seated Triceps Press
Set 1 : 17.5x10
Set 2 : 17.5x10
Set 3 : 17.5x10
Set 4 : 17.5x10
Barbell Close Grip Bench Press
Set 1 : 30.0x10
Set 2 : 30.0x10
Set 3 : 30.0x10
Set 4 : 30.0x10
<< Don't breathe under water >>
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- Reputation point: 0
- Indlæg: 174
- Tilmeldt: 17. maj 2011, 15:54
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Tirsdag - Ryg, Biceps og Skulder - Uge 7
Barbell Deadlift
Set 1 : 80.0x10
Set 2 : 80.0x10
Set 3 : 80.0x10
Set 4 : 80.0x10
Barbell Bent Over Row
Set 1 : 40.0x10
Set 2 : 40.0x10
Set 3 : 40.0x10
Leverage Iso Row
Set 1 : 54.5x10
Set 2 : 54.5x10
Set 3 : 54.5x10
One Arm Dumbell Row
Set 1 : 20.0x10
Set 2 : 20.0x10
Set 3 : 20.0x10
EZ Bar Close Grip Curl
Set 1 : 30.0x10
Set 2 : 30.0x10
Set 3 : 30.0x10
Set 4 : 30.0x10
Seated Dumbell Curl
Set 1 : 12.5x7
Set 2 : 10.0x10
Set 3 : 10.0x10
Dumbbell Shoulder Press
Set 1 : 15.0x10
Set 2 : 15.0x10
Set 3 : 15.0x10
Set 4 : 15.0x10
Preacher Curl
Set 1 : 27.5x10
Set 2 : 30.0x10
Set 3 : 30.0x10
Barbell Up Right Row
Set 1 : 20.0x10
Set 2 : 20.0x10
Set 3 : 20.0x10
Set 4 : 20.0x10
Barbell Deadlift
Set 1 : 80.0x10
Set 2 : 80.0x10
Set 3 : 80.0x10
Set 4 : 80.0x10
Barbell Bent Over Row
Set 1 : 40.0x10
Set 2 : 40.0x10
Set 3 : 40.0x10
Leverage Iso Row
Set 1 : 54.5x10
Set 2 : 54.5x10
Set 3 : 54.5x10
One Arm Dumbell Row
Set 1 : 20.0x10
Set 2 : 20.0x10
Set 3 : 20.0x10
EZ Bar Close Grip Curl
Set 1 : 30.0x10
Set 2 : 30.0x10
Set 3 : 30.0x10
Set 4 : 30.0x10
Seated Dumbell Curl
Set 1 : 12.5x7
Set 2 : 10.0x10
Set 3 : 10.0x10
Dumbbell Shoulder Press
Set 1 : 15.0x10
Set 2 : 15.0x10
Set 3 : 15.0x10
Set 4 : 15.0x10
Preacher Curl
Set 1 : 27.5x10
Set 2 : 30.0x10
Set 3 : 30.0x10
Barbell Up Right Row
Set 1 : 20.0x10
Set 2 : 20.0x10
Set 3 : 20.0x10
Set 4 : 20.0x10
<< Don't breathe under water >>
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- Reputation point: 0
- Indlæg: 174
- Tilmeldt: 17. maj 2011, 15:54
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Onsdag - Mave og Ben - Uge 7
Barbell Squat
Set 1 : 70.0x10
Set 2 : 70.0x10
Set 3 : 70.0x10
Set 4 : 70.0x10
Set 5 : 70.0x10
Seated Leg Curl
Set 1 : 61.4x10
Set 2 : 61.4x10
Set 3 : 61.4x10
Set 4 : 61.4x10
Calf Press On Leg Press
Set 1 : 97.7x10
Set 2 : 97.7x10
Set 3 : 97.7x10
Set 4 : 97.7x10
Leg Extensions
Set 1 : 81.8x10
Set 2 : 81.8x10
Set 3 : 81.8x10
Set 4 : 81.8x10
Sit Up
Set 1 : 30 Laps/Reps
Set 2 : 20 Laps/Reps
Set 3 : 20 Laps/Reps
Cable Crunch
Set 1 : 29.5x10
Set 2 : 29.5x10
Set 3 : 29.5x10
Parallel Bar Leg Raise
Set 1 : 0.0x30
Set 2 : 0.0x30
Set 3 : 0.0x30
Decline Oblique Crunch
Set 1 : 8 Laps/Reps
Set 2 : 8 Laps/Reps
Set 3 : 8 Laps/Reps
Barbell Squat
Set 1 : 70.0x10
Set 2 : 70.0x10
Set 3 : 70.0x10
Set 4 : 70.0x10
Set 5 : 70.0x10
Seated Leg Curl
Set 1 : 61.4x10
Set 2 : 61.4x10
Set 3 : 61.4x10
Set 4 : 61.4x10
Calf Press On Leg Press
Set 1 : 97.7x10
Set 2 : 97.7x10
Set 3 : 97.7x10
Set 4 : 97.7x10
Leg Extensions
Set 1 : 81.8x10
Set 2 : 81.8x10
Set 3 : 81.8x10
Set 4 : 81.8x10
Sit Up
Set 1 : 30 Laps/Reps
Set 2 : 20 Laps/Reps
Set 3 : 20 Laps/Reps
Cable Crunch
Set 1 : 29.5x10
Set 2 : 29.5x10
Set 3 : 29.5x10
Parallel Bar Leg Raise
Set 1 : 0.0x30
Set 2 : 0.0x30
Set 3 : 0.0x30
Decline Oblique Crunch
Set 1 : 8 Laps/Reps
Set 2 : 8 Laps/Reps
Set 3 : 8 Laps/Reps
<< Don't breathe under water >>
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- Reputation point: 0
- Indlæg: 174
- Tilmeldt: 17. maj 2011, 15:54
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Torsdag - Bryst og Triceps - Uge 7
Dumbbell Incline Bench Press
Set 1 : 25.0x10
Set 2 : 25.0x10
Set 3 : 25.0x10
Set 4 : 25.0x10
Dumbbell Incline Fly
Set 1 : 12.5x10
Set 2 : 12.5x10
Set 3 : 12.5x10
Dumbbell Decline Bench Press
Set 1 : 17.5x10
Set 2 : 17.5x10
Set 3 : 17.5x10
Dumbbell Decline Fly
Set 1 : 12.5x10
Set 2 : 12.5x10
Set 3 : 12.5x10
EZ Bar Decline Close Grip Skull Crusher
Set 1 : 20.0x10
Set 2 : 20.0x10
Set 3 : 20.0x10
Set 4 : 20.0x10
Dip Machine
Set 1 : 54.5x10
Set 2 : 54.5x10
Set 3 : 54.5x10
Set 4 : 54.5x10
Seated Triceps Press
Set 1 : 17.5x10
Set 2 : 17.5x10
Set 3 : 17.5x10
Set 4 : 17.5x10
Dumbbell Incline Bench Press
Set 1 : 25.0x10
Set 2 : 25.0x10
Set 3 : 25.0x10
Set 4 : 25.0x10
Dumbbell Incline Fly
Set 1 : 12.5x10
Set 2 : 12.5x10
Set 3 : 12.5x10
Dumbbell Decline Bench Press
Set 1 : 17.5x10
Set 2 : 17.5x10
Set 3 : 17.5x10
Dumbbell Decline Fly
Set 1 : 12.5x10
Set 2 : 12.5x10
Set 3 : 12.5x10
EZ Bar Decline Close Grip Skull Crusher
Set 1 : 20.0x10
Set 2 : 20.0x10
Set 3 : 20.0x10
Set 4 : 20.0x10
Dip Machine
Set 1 : 54.5x10
Set 2 : 54.5x10
Set 3 : 54.5x10
Set 4 : 54.5x10
Seated Triceps Press
Set 1 : 17.5x10
Set 2 : 17.5x10
Set 3 : 17.5x10
Set 4 : 17.5x10
<< Don't breathe under water >>
Min logbog: markels-log-t67084.html
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- Reputation point: 0
- Indlæg: 174
- Tilmeldt: 17. maj 2011, 15:54
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Lørdag - Ryg, Biceps og Skulder - Uge 7
Chin Up
Set 1 : 0.0x10
Set 2 : 0.0x8
Set 3 : 0.0x6
Set 4 : 0.0x6
Set 5 : 0.0x5
Back Extensions - Hyperextensions
Set 1 : 15.0x10
Set 2 : 15.0x10
Set 3 : 15.0x10
Wide Grip Lat Pulldown
Set 1 : 54.5x10
Set 2 : 54.5x10
Set 3 : 54.5x10
Narrow Grip Lat Pull Down
Set 1 : 45.5x10
Set 2 : 45.5x10
Set 3 : 45.5x10
Alternate Incline Dumbbell Curl
Set 1 : 10.0x10
Set 2 : 10.0x10
Set 3 : 10.0x10
Set 4 : 10.0x10
Hammer Curls
Set 1 : 10.0x10
Set 2 : 10.0x10
Set 3 : 10.0x10
Palms Up Dumbbell Wrist Curl Over A Bench
Set 1 : 6.0x10
Set 2 : 6.0x10
Set 3 : 6.0x10
Set 4 : 6.0x10
Set 5 : 6.0x10
Alternate Standing Front Dumbbell Raises
Set 1 : 7.0x10
Set 2 : 7.0x10
Set 3 : 7.0x10
Set 4 : 7.0x10
Seated Bent Over Dumbbell Reverse Fly
Set 1 : 6.0x10
Set 2 : 6.0x10
Set 3 : 6.0x10
Chin Up
Set 1 : 0.0x10
Set 2 : 0.0x8
Set 3 : 0.0x6
Set 4 : 0.0x6
Set 5 : 0.0x5
Back Extensions - Hyperextensions
Set 1 : 15.0x10
Set 2 : 15.0x10
Set 3 : 15.0x10
Wide Grip Lat Pulldown
Set 1 : 54.5x10
Set 2 : 54.5x10
Set 3 : 54.5x10
Narrow Grip Lat Pull Down
Set 1 : 45.5x10
Set 2 : 45.5x10
Set 3 : 45.5x10
Alternate Incline Dumbbell Curl
Set 1 : 10.0x10
Set 2 : 10.0x10
Set 3 : 10.0x10
Set 4 : 10.0x10
Hammer Curls
Set 1 : 10.0x10
Set 2 : 10.0x10
Set 3 : 10.0x10
Palms Up Dumbbell Wrist Curl Over A Bench
Set 1 : 6.0x10
Set 2 : 6.0x10
Set 3 : 6.0x10
Set 4 : 6.0x10
Set 5 : 6.0x10
Alternate Standing Front Dumbbell Raises
Set 1 : 7.0x10
Set 2 : 7.0x10
Set 3 : 7.0x10
Set 4 : 7.0x10
Seated Bent Over Dumbbell Reverse Fly
Set 1 : 6.0x10
Set 2 : 6.0x10
Set 3 : 6.0x10
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- Reputation point: 0
- Indlæg: 174
- Tilmeldt: 17. maj 2011, 15:54
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Mandag - Bryst og Triceps - Uge 8
Barbell Bench Press
Set 1 : 60.0x10
Set 2 : 60.0x10
Set 3 : 60.0x10
Set 4 : 60.0x10
Set 5 : 60.0x8
Barbell Incline Bench Press
Set 1 : 45.0x10
Set 2 : 45.0x10
Set 3 : 45.0x10
Dumbbell Bench Press
Set 1 : 20.0x10
Set 2 : 20.0x10
Set 3 : 20.0x10
Dumbbell Fly
Set 1 : 12.5x10
Set 2 : 12.5x10
Set 3 : 12.5x10
Set 4 : 12.5x10
Cable Triceps Pushdown
Set 1 : 22.7x10
Set 2 : 22.7x10
Set 3 : 22.7x10
Seated Triceps Press
Set 1 : 17.5x10
Set 2 : 17.5x10
Set 3 : 17.5x10
Set 4 : 17.5x10
Barbell Close Grip Bench Press
Set 1 : 30.0x10
Set 2 : 30.0x10
Set 3 : 30.0x10
Set 4 : 30.0x10
Barbell Bench Press
Set 1 : 60.0x10
Set 2 : 60.0x10
Set 3 : 60.0x10
Set 4 : 60.0x10
Set 5 : 60.0x8
Barbell Incline Bench Press
Set 1 : 45.0x10
Set 2 : 45.0x10
Set 3 : 45.0x10
Dumbbell Bench Press
Set 1 : 20.0x10
Set 2 : 20.0x10
Set 3 : 20.0x10
Dumbbell Fly
Set 1 : 12.5x10
Set 2 : 12.5x10
Set 3 : 12.5x10
Set 4 : 12.5x10
Cable Triceps Pushdown
Set 1 : 22.7x10
Set 2 : 22.7x10
Set 3 : 22.7x10
Seated Triceps Press
Set 1 : 17.5x10
Set 2 : 17.5x10
Set 3 : 17.5x10
Set 4 : 17.5x10
Barbell Close Grip Bench Press
Set 1 : 30.0x10
Set 2 : 30.0x10
Set 3 : 30.0x10
Set 4 : 30.0x10
<< Don't breathe under water >>
Min logbog: markels-log-t67084.html
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-
- Reputation point: 0
- Indlæg: 174
- Tilmeldt: 17. maj 2011, 15:54
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Tirsdag - Ryg, Biceps og Skulder - Uge 8
Barbell Deadlift
Set 1 : 80.0x10
Set 2 : 80.0x10
Set 3 : 80.0x10
Set 4 : 80.0x10
Barbell Bent Over Row
Set 1 : 40.0x10
Set 2 : 40.0x10
Set 3 : 40.0x10
Leverage Iso Row
Set 1 : 54.5x10
Set 2 : 54.5x10
Set 3 : 54.5x10
One Arm Dumbell Row
Set 1 : 20.0x10
Set 2 : 20.0x10
Set 3 : 20.0x10
EZ Bar Close Grip Curl
Set 1 : 30.0x10
Set 2 : 30.0x10
Set 3 : 30.0x10
Set 4 : 30.0x10
Seated Dumbell Curl
Set 1 : 10.0x10
Set 2 : 10.0x10
Set 3 : 10.0x10
Preacher Curl
Set 1 : 30.0x10
Set 2 : 30.0x9
Set 3 : 30.0x9
Dumbbell Shoulder Press
Set 1 : 15.0x10
Set 2 : 15.0x10
Set 3 : 15.0x10
Set 4 : 15.0x10
Barbell Up Right Row
Set 1 : 20.0x10
Set 2 : 20.0x10
Set 3 : 20.0x10
Set 4 : 20.0x10
Barbell Deadlift
Set 1 : 80.0x10
Set 2 : 80.0x10
Set 3 : 80.0x10
Set 4 : 80.0x10
Barbell Bent Over Row
Set 1 : 40.0x10
Set 2 : 40.0x10
Set 3 : 40.0x10
Leverage Iso Row
Set 1 : 54.5x10
Set 2 : 54.5x10
Set 3 : 54.5x10
One Arm Dumbell Row
Set 1 : 20.0x10
Set 2 : 20.0x10
Set 3 : 20.0x10
EZ Bar Close Grip Curl
Set 1 : 30.0x10
Set 2 : 30.0x10
Set 3 : 30.0x10
Set 4 : 30.0x10
Seated Dumbell Curl
Set 1 : 10.0x10
Set 2 : 10.0x10
Set 3 : 10.0x10
Preacher Curl
Set 1 : 30.0x10
Set 2 : 30.0x9
Set 3 : 30.0x9
Dumbbell Shoulder Press
Set 1 : 15.0x10
Set 2 : 15.0x10
Set 3 : 15.0x10
Set 4 : 15.0x10
Barbell Up Right Row
Set 1 : 20.0x10
Set 2 : 20.0x10
Set 3 : 20.0x10
Set 4 : 20.0x10
<< Don't breathe under water >>
Min logbog: markels-log-t67084.html
Min logbog: markels-log-t67084.html
-
- Reputation point: 0
- Indlæg: 174
- Tilmeldt: 17. maj 2011, 15:54
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Onsdag - Mave og Ben - Uge 8
Barbell Squat
Set 1 : 70.0x10
Set 2 : 70.0x10
Set 3 : 70.0x10
Set 4 : 70.0x10
Set 5 : 70.0x10
Seated Leg Curl
Set 1 : 61.4x10
Set 2 : 61.4x10
Set 3 : 61.4x10
Set 4 : 61.4x10
Calf Press On Leg Press
Set 1 : 97.7x10
Set 2 : 97.7x10
Set 3 : 97.7x10
Set 4 : 97.7x10
Leg Extensions
Set 1 : 81.8x10
Set 2 : 81.8x10
Set 3 : 81.8x10
Set 4 : 81.8x10
Sit Up
Set 1 : 30 Laps/Reps
Set 2 : 20 Laps/Reps
Set 3 : 20 Laps/Reps
Cable Crunch
Set 1 : 29.5x10
Set 2 : 29.5x10
Set 3 : 29.5x10
Parallel Bar Leg Raise
Set 1 : 0.0x30
Set 2 : 0.0x30
Set 3 : 0.0x30
Decline Oblique Crunch
Set 1 : 11 Laps/Reps
Set 2 : 8 Laps/Reps
Set 3 : 8 Laps/Reps
Barbell Squat
Set 1 : 70.0x10
Set 2 : 70.0x10
Set 3 : 70.0x10
Set 4 : 70.0x10
Set 5 : 70.0x10
Seated Leg Curl
Set 1 : 61.4x10
Set 2 : 61.4x10
Set 3 : 61.4x10
Set 4 : 61.4x10
Calf Press On Leg Press
Set 1 : 97.7x10
Set 2 : 97.7x10
Set 3 : 97.7x10
Set 4 : 97.7x10
Leg Extensions
Set 1 : 81.8x10
Set 2 : 81.8x10
Set 3 : 81.8x10
Set 4 : 81.8x10
Sit Up
Set 1 : 30 Laps/Reps
Set 2 : 20 Laps/Reps
Set 3 : 20 Laps/Reps
Cable Crunch
Set 1 : 29.5x10
Set 2 : 29.5x10
Set 3 : 29.5x10
Parallel Bar Leg Raise
Set 1 : 0.0x30
Set 2 : 0.0x30
Set 3 : 0.0x30
Decline Oblique Crunch
Set 1 : 11 Laps/Reps
Set 2 : 8 Laps/Reps
Set 3 : 8 Laps/Reps
<< Don't breathe under water >>
Min logbog: markels-log-t67084.html
Min logbog: markels-log-t67084.html
-
- Reputation point: 0
- Indlæg: 174
- Tilmeldt: 17. maj 2011, 15:54
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Torsdag - Bryst og Triceps - Uge 8
Dumbbell Incline Bench Press
Set 1 : 25.0x10
Set 2 : 25.0x10
Set 3 : 25.0x10
Set 4 : 25.0x10
Dumbbell Decline Fly
Set 1 : 12.5x10
Set 2 : 12.5x10
Set 3 : 12.5x10
Dumbbell Decline Bench Press
Set 1 : 20.0x10
Set 2 : 20.0x10
Set 3 : 20.0x10
Dumbbell Incline Fly
Set 1 : 12.5x10
Set 2 : 12.5x10
Set 3 : 12.5x10
EZ Bar Decline Close Grip Skull Crusher
Set 1 : 25.0x10
Set 2 : 25.0x10
Set 3 : 25.0x10
Set 4 : 25.0x10
Dip Machine
Set 1 : 54.5x10
Set 2 : 54.5x10
Set 3 : 54.5x10
Set 4 : 54.5x10
Seated Triceps Press
Set 1 : 20.0x10
Set 2 : 20.0x10
Set 3 : 20.0x10
Set 4 : 20.0x10
Dumbbell Incline Bench Press
Set 1 : 25.0x10
Set 2 : 25.0x10
Set 3 : 25.0x10
Set 4 : 25.0x10
Dumbbell Decline Fly
Set 1 : 12.5x10
Set 2 : 12.5x10
Set 3 : 12.5x10
Dumbbell Decline Bench Press
Set 1 : 20.0x10
Set 2 : 20.0x10
Set 3 : 20.0x10
Dumbbell Incline Fly
Set 1 : 12.5x10
Set 2 : 12.5x10
Set 3 : 12.5x10
EZ Bar Decline Close Grip Skull Crusher
Set 1 : 25.0x10
Set 2 : 25.0x10
Set 3 : 25.0x10
Set 4 : 25.0x10
Dip Machine
Set 1 : 54.5x10
Set 2 : 54.5x10
Set 3 : 54.5x10
Set 4 : 54.5x10
Seated Triceps Press
Set 1 : 20.0x10
Set 2 : 20.0x10
Set 3 : 20.0x10
Set 4 : 20.0x10
<< Don't breathe under water >>
Min logbog: markels-log-t67084.html
Min logbog: markels-log-t67084.html
-
- Reputation point: 0
- Indlæg: 174
- Tilmeldt: 17. maj 2011, 15:54
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Søndag - Ryg, Biceps og Skulder - Uge 8
Chin Up
Set 1 : 0.0x10
Set 2 : 0.0x8
Set 3 : 0.0x6
Set 4 : 0.0x6
Set 5 : 0.0x5
Back Extensions - Hyperextensions
Set 1 : 15.0x10
Set 2 : 15.0x10
Set 3 : 15.0x10
Wide Grip Lat Pulldown
Set 1 : 54.5x10
Set 2 : 54.5x10
Set 3 : 54.5x10
Narrow Grip Lat Pull Down
Set 1 : 45.5x10
Set 2 : 45.5x10
Set 3 : 45.5x10
Alternate Incline Dumbbell Curl
Set 1 : 10.0x10
Set 2 : 10.0x10
Set 3 : 10.0x10
Set 4 : 10.0x10
Hammer Curls
Set 1 : 10.0x10
Set 2 : 10.0x10
Set 3 : 10.0x10
Palms Up Dumbbell Wrist Curl Over A Bench
Set 1 : 6.0x10
Set 2 : 6.0x10
Set 3 : 6.0x10
Set 4 : 6.0x10
Set 5 : 6.0x10
Alternate Standing Front Dumbbell Raises
Set 1 : 7.0x10
Set 2 : 7.0x10
Set 3 : 7.0x10
Set 4 : 7.0x10
Seated Bent Over Dumbbell Reverse Fly
Set 1 : 7.0x10
Set 2 : 7.0x10
Set 3 : 7.0x10
Chin Up
Set 1 : 0.0x10
Set 2 : 0.0x8
Set 3 : 0.0x6
Set 4 : 0.0x6
Set 5 : 0.0x5
Back Extensions - Hyperextensions
Set 1 : 15.0x10
Set 2 : 15.0x10
Set 3 : 15.0x10
Wide Grip Lat Pulldown
Set 1 : 54.5x10
Set 2 : 54.5x10
Set 3 : 54.5x10
Narrow Grip Lat Pull Down
Set 1 : 45.5x10
Set 2 : 45.5x10
Set 3 : 45.5x10
Alternate Incline Dumbbell Curl
Set 1 : 10.0x10
Set 2 : 10.0x10
Set 3 : 10.0x10
Set 4 : 10.0x10
Hammer Curls
Set 1 : 10.0x10
Set 2 : 10.0x10
Set 3 : 10.0x10
Palms Up Dumbbell Wrist Curl Over A Bench
Set 1 : 6.0x10
Set 2 : 6.0x10
Set 3 : 6.0x10
Set 4 : 6.0x10
Set 5 : 6.0x10
Alternate Standing Front Dumbbell Raises
Set 1 : 7.0x10
Set 2 : 7.0x10
Set 3 : 7.0x10
Set 4 : 7.0x10
Seated Bent Over Dumbbell Reverse Fly
Set 1 : 7.0x10
Set 2 : 7.0x10
Set 3 : 7.0x10
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Mandag - Bryst og Triceps - Uge 9
Barbell Bench Press
Set 1 : 60.0x10
Set 2 : 60.0x10
Set 3 : 60.0x10
Set 4 : 60.0x10
Set 5 : 60.0x10
Barbell Incline Bench
Set 1 : 45.0x10
Set 2 : 45.0x10
Set 3 : 45.0x10
Dumbbell Bench Press
Set 1 : 22.5x10
Set 2 : 22.5x10
Set 3 : 22.5x10
Dumbbell Fly
Set 1 : 12.5x10
Set 2 : 12.5x10
Set 3 : 12.5x10
Set 4 : 12.5x10
Cable Triceps Pushdown
Set 1 : 22.7x10
Set 2 : 22.7x10
Set 3 : 22.7x10
Seated Triceps Press
Set 1 : 20.0x10
Set 2 : 20.0x10
Set 3 : 20.0x10
Set 4 : 20.0x10
Barbell Close Grip Bench Press
Set 1 : 30.0x10
Set 2 : 30.0x10
Set 3 : 30.0x10
Set 4 : 30.0x10
Barbell Bench Press
Set 1 : 60.0x10
Set 2 : 60.0x10
Set 3 : 60.0x10
Set 4 : 60.0x10
Set 5 : 60.0x10
Barbell Incline Bench
Set 1 : 45.0x10
Set 2 : 45.0x10
Set 3 : 45.0x10
Dumbbell Bench Press
Set 1 : 22.5x10
Set 2 : 22.5x10
Set 3 : 22.5x10
Dumbbell Fly
Set 1 : 12.5x10
Set 2 : 12.5x10
Set 3 : 12.5x10
Set 4 : 12.5x10
Cable Triceps Pushdown
Set 1 : 22.7x10
Set 2 : 22.7x10
Set 3 : 22.7x10
Seated Triceps Press
Set 1 : 20.0x10
Set 2 : 20.0x10
Set 3 : 20.0x10
Set 4 : 20.0x10
Barbell Close Grip Bench Press
Set 1 : 30.0x10
Set 2 : 30.0x10
Set 3 : 30.0x10
Set 4 : 30.0x10
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Jeg overvejer at prøve at køre det sidste fullbody program som Rasmus Thorup har lavet i slutningen af denne artikel artikler/bodybuilding/thebasicsofhypertrophytraining.php
På samme måde som han foreslår, med en cyklus på 8 uger.
Så når jeg er færdig med mit 3-split program holder jeg en uges pause og så går det løs igen
På samme måde som han foreslår, med en cyklus på 8 uger.
Så når jeg er færdig med mit 3-split program holder jeg en uges pause og så går det løs igen
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Tirsdag - Ryg, Biceps og Skulder - Uge 9
Barbell Deadlift
Set 1 : 80.0x10
Set 2 : 80.0x10
Set 3 : 80.0x10
Set 4 : 80.0x10
Barbell Bent Over Row
Set 1 : 40.0x10
Set 2 : 40.0x10
Set 3 : 40.0x10
Leverage Iso Row
Set 1 : 54.5x10
Set 2 : 54.5x10
Set 3 : 54.5x10
One Arm Dumbell Row
Set 1 : 20.0x10
Set 2 : 20.0x10
Set 3 : 20.0x10
EZ Bar Close Grip Curl
Set 1 : 30.0x10
Set 2 : 30.0x10
Set 3 : 30.0x10
Set 4 : 30.0x10
Seated Dumbell Curl
Set 1 : 12.5x10
Set 2 : 12.5x10
Set 3 : 12.5x10
Preacher Curl
Set 1 : 27.5x10
Set 2 : 27.5x10
Set 3 : 27.5x10
Dumbbell Shoulder Press
Set 1 : 17.5x10
Set 2 : 17.5x10
Set 3 : 17.5x10
Barbell Up Right Row
Set 1 : 20.0x10
Set 2 : 20.0x10
Set 3 : 20.0x10
Set 4 : 20.0x10
Barbell Deadlift
Set 1 : 80.0x10
Set 2 : 80.0x10
Set 3 : 80.0x10
Set 4 : 80.0x10
Barbell Bent Over Row
Set 1 : 40.0x10
Set 2 : 40.0x10
Set 3 : 40.0x10
Leverage Iso Row
Set 1 : 54.5x10
Set 2 : 54.5x10
Set 3 : 54.5x10
One Arm Dumbell Row
Set 1 : 20.0x10
Set 2 : 20.0x10
Set 3 : 20.0x10
EZ Bar Close Grip Curl
Set 1 : 30.0x10
Set 2 : 30.0x10
Set 3 : 30.0x10
Set 4 : 30.0x10
Seated Dumbell Curl
Set 1 : 12.5x10
Set 2 : 12.5x10
Set 3 : 12.5x10
Preacher Curl
Set 1 : 27.5x10
Set 2 : 27.5x10
Set 3 : 27.5x10
Dumbbell Shoulder Press
Set 1 : 17.5x10
Set 2 : 17.5x10
Set 3 : 17.5x10
Barbell Up Right Row
Set 1 : 20.0x10
Set 2 : 20.0x10
Set 3 : 20.0x10
Set 4 : 20.0x10
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Blev desværre forhindret i at træne i dag, så jeg træner enten torsdag-lørdag eller også deler jeg onsdagens træning op torsdag og fredag. Kommer an på hvor meget energi jeg har i morgen om jeg føler overskud til at køre et halvt program oveni, når jeg er færdig med torsdagens program.
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Torsdag - Mave, Ben, Bryst og Triceps - Uge 9
Det endte så med at jeg kørte dobbeltprogram torsdag, følte jeg havde overskuddet til det og det gik da også ganske godt. Faldt ikke i kg i nogle øvelser, selvom det blev et ca. 2 timer langt program
Barbell Squat
Set 1 : 80.0x10
Set 2 : 80.0x10
Set 3 : 80.0x10
Set 4 : 80.0x10
Set 5 : 80.0x10
Seated Leg Curl
Set 1 : 61.4x10
Set 2 : 61.4x10
Set 3 : 61.4x10
Set 4 : 61.4x10
Calf Press On Leg Press
Set 1 : 97.7x10
Set 2 : 97.7x10
Set 3 : 97.7x10
Set 4 : 97.7x10
Leg Extensions
Set 1 : 81.8x10
Set 2 : 81.8x10
Set 3 : 81.8x10
Set 4 : 81.8x10
Sit Up
Set 1 : 30 Laps/Reps
Set 2 : 20 Laps/Reps
Set 3 : 20 Laps/Reps
Parallel Bar Leg Raise
Set 1 : 0.0x30
Set 2 : 0.0x30
Set 3 : 0.0x30
Cable Crunch
Set 1 : 29.5x10
Set 2 : 29.5x10
Set 3 : 29.5x10
Decline Oblique Crunch
Set 1 : 12 Laps/Reps
Set 2 : 10 Laps/Reps
Set 3 : 8 Laps/Reps
Dumbbell Incline Bench Press
Set 1 : 25.0x10
Set 2 : 25.0x10
Set 3 : 25.0x10
Set 4 : 25.0x10
Dumbbell Incline Fly
Set 1 : 12.5x10
Set 2 : 12.5x10
Set 3 : 12.5x10
Dumbbell Decline Fly
Set 1 : 12.5x10
Set 2 : 12.5x10
Set 3 : 12.5x10
Dumbbell Decline Bench Press
Set 1 : 20.0x10
Set 2 : 20.0x10
Set 3 : 20.0x10
EZ Bar Decline Close Grip Skull Crusher
Set 1 : 25.0x10
Set 2 : 25.0x10
Set 3 : 25.0x10
Set 4 : 25.0x10
Dip Machine
Set 1 : 54.5x10
Set 2 : 54.5x10
Set 3 : 54.5x10
Set 4 : 54.5x10
Seated Triceps Press
Set 1 : 20.0x10
Set 2 : 20.0x10
Set 3 : 20.0x10
Set 4 : 20.0x10
Det endte så med at jeg kørte dobbeltprogram torsdag, følte jeg havde overskuddet til det og det gik da også ganske godt. Faldt ikke i kg i nogle øvelser, selvom det blev et ca. 2 timer langt program
Barbell Squat
Set 1 : 80.0x10
Set 2 : 80.0x10
Set 3 : 80.0x10
Set 4 : 80.0x10
Set 5 : 80.0x10
Seated Leg Curl
Set 1 : 61.4x10
Set 2 : 61.4x10
Set 3 : 61.4x10
Set 4 : 61.4x10
Calf Press On Leg Press
Set 1 : 97.7x10
Set 2 : 97.7x10
Set 3 : 97.7x10
Set 4 : 97.7x10
Leg Extensions
Set 1 : 81.8x10
Set 2 : 81.8x10
Set 3 : 81.8x10
Set 4 : 81.8x10
Sit Up
Set 1 : 30 Laps/Reps
Set 2 : 20 Laps/Reps
Set 3 : 20 Laps/Reps
Parallel Bar Leg Raise
Set 1 : 0.0x30
Set 2 : 0.0x30
Set 3 : 0.0x30
Cable Crunch
Set 1 : 29.5x10
Set 2 : 29.5x10
Set 3 : 29.5x10
Decline Oblique Crunch
Set 1 : 12 Laps/Reps
Set 2 : 10 Laps/Reps
Set 3 : 8 Laps/Reps
Dumbbell Incline Bench Press
Set 1 : 25.0x10
Set 2 : 25.0x10
Set 3 : 25.0x10
Set 4 : 25.0x10
Dumbbell Incline Fly
Set 1 : 12.5x10
Set 2 : 12.5x10
Set 3 : 12.5x10
Dumbbell Decline Fly
Set 1 : 12.5x10
Set 2 : 12.5x10
Set 3 : 12.5x10
Dumbbell Decline Bench Press
Set 1 : 20.0x10
Set 2 : 20.0x10
Set 3 : 20.0x10
EZ Bar Decline Close Grip Skull Crusher
Set 1 : 25.0x10
Set 2 : 25.0x10
Set 3 : 25.0x10
Set 4 : 25.0x10
Dip Machine
Set 1 : 54.5x10
Set 2 : 54.5x10
Set 3 : 54.5x10
Set 4 : 54.5x10
Seated Triceps Press
Set 1 : 20.0x10
Set 2 : 20.0x10
Set 3 : 20.0x10
Set 4 : 20.0x10
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Fredag - Ryg, Biceps og Skulder - Uge 9
Chin Up
Set 1 : 0.0x10
Set 2 : 0.0x8
Set 3 : 0.0x6
Set 4 : 0.0x6
Set 5 : 0.0x5
Back Extensions - Hyperextensions
Set 1 : 15.0x10
Set 2 : 15.0x10
Set 3 : 15.0x10
Wide Grip Lat Pulldown
Set 1 : 54.5x10
Set 2 : 54.5x10
Set 3 : 54.5x10
Narrow Grip Lat Pull Down
Set 1 : 54.5x10
Set 2 : 54.5x10
Set 3 : 54.5x10
Alternate Incline Dumbbell Curl
Set 1 : 10.0x10
Set 2 : 10.0x10
Set 3 : 10.0x10
Set 4 : 10.0x10
Hammer Curls
Set 1 : 10.0x10
Set 2 : 10.0x10
Set 3 : 10.0x10
Palms Up Dumbbell Wrist Curl Over A Bench
Set 1 : 7.0x10
Set 2 : 7.0x10
Set 3 : 7.0x10
Set 4 : 7.0x10
Set 5 : 7.0x10
Alternate Standing Front Dumbbell Raises
Set 1 : 7.0x10
Set 2 : 7.0x10
Set 3 : 7.0x10
Set 4 : 7.0x10
Seated Bent Over Dumbbell Reverse Fly
Set 1 : 7.0x10
Set 2 : 7.0x10
Set 3 : 7.0x10
Chin Up
Set 1 : 0.0x10
Set 2 : 0.0x8
Set 3 : 0.0x6
Set 4 : 0.0x6
Set 5 : 0.0x5
Back Extensions - Hyperextensions
Set 1 : 15.0x10
Set 2 : 15.0x10
Set 3 : 15.0x10
Wide Grip Lat Pulldown
Set 1 : 54.5x10
Set 2 : 54.5x10
Set 3 : 54.5x10
Narrow Grip Lat Pull Down
Set 1 : 54.5x10
Set 2 : 54.5x10
Set 3 : 54.5x10
Alternate Incline Dumbbell Curl
Set 1 : 10.0x10
Set 2 : 10.0x10
Set 3 : 10.0x10
Set 4 : 10.0x10
Hammer Curls
Set 1 : 10.0x10
Set 2 : 10.0x10
Set 3 : 10.0x10
Palms Up Dumbbell Wrist Curl Over A Bench
Set 1 : 7.0x10
Set 2 : 7.0x10
Set 3 : 7.0x10
Set 4 : 7.0x10
Set 5 : 7.0x10
Alternate Standing Front Dumbbell Raises
Set 1 : 7.0x10
Set 2 : 7.0x10
Set 3 : 7.0x10
Set 4 : 7.0x10
Seated Bent Over Dumbbell Reverse Fly
Set 1 : 7.0x10
Set 2 : 7.0x10
Set 3 : 7.0x10
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Mandag - Bryst og Triceps - Uge 10
Barbell Bench Press
Set 1 : 60.0x10
Set 2 : 60.0x10
Set 3 : 60.0x10
Set 4 : 60.0x10
Set 5 : 60.0x10
Barbell Incline Bench Press
Set 1 : 45.0x10
Set 2 : 45.0x10
Set 3 : 45.0x10
Dumbbell Bench Press
Set 1 : 22.5x10
Set 2 : 22.5x10
Set 3 : 22.5x10
Dumbbell Fly
Set 1 : 12.5x10
Set 2 : 12.5x10
Set 3 : 12.5x10
Set 4 : 12.5x10
Cable Triceps Pushdown
Set 1 : 22.7x10
Set 2 : 22.7x10
Set 3 : 22.7x10
Seated Triceps Press
Set 1 : 20.0x10
Set 2 : 20.0x10
Set 3 : 20.0x10
Set 4 : 20.0x10
Barbell Close Grip Bench Press
Set 1 : 30.0x10
Set 2 : 30.0x10
Set 3 : 30.0x10
Set 4 : 30.0x10
Barbell Bench Press
Set 1 : 60.0x10
Set 2 : 60.0x10
Set 3 : 60.0x10
Set 4 : 60.0x10
Set 5 : 60.0x10
Barbell Incline Bench Press
Set 1 : 45.0x10
Set 2 : 45.0x10
Set 3 : 45.0x10
Dumbbell Bench Press
Set 1 : 22.5x10
Set 2 : 22.5x10
Set 3 : 22.5x10
Dumbbell Fly
Set 1 : 12.5x10
Set 2 : 12.5x10
Set 3 : 12.5x10
Set 4 : 12.5x10
Cable Triceps Pushdown
Set 1 : 22.7x10
Set 2 : 22.7x10
Set 3 : 22.7x10
Seated Triceps Press
Set 1 : 20.0x10
Set 2 : 20.0x10
Set 3 : 20.0x10
Set 4 : 20.0x10
Barbell Close Grip Bench Press
Set 1 : 30.0x10
Set 2 : 30.0x10
Set 3 : 30.0x10
Set 4 : 30.0x10
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Tirsdag - Ryg, Biceps og Skulder - Uge 10
Barbell Deadlift
Set 1 : 80.0x10
Set 2 : 80.0x10
Set 3 : 80.0x10
Set 4 : 80.0x10
Barbell Bent Over Row
Set 1 : 40.0x10
Set 2 : 40.0x10
Set 3 : 40.0x10
Leverage Iso Row
Set 1 : 54.5x10
Set 2 : 54.5x10
Set 3 : 54.5x10
One Arm Dumbell Row
Set 1 : 20.0x10
Set 2 : 20.0x10
Set 3 : 20.0x10
EZ Bar Close Grip Curl
Set 1 : 30.0x10
Set 2 : 30.0x10
Set 3 : 30.0x10
Set 4 : 30.0x10
Seated Dumbell Curl
Set 1 : 12.5x10
Set 2 : 12.5x10
Set 3 : 12.5x10
Dumbbell Shoulder Press
Set 1 : 17.5x10
Set 2 : 17.5x10
Set 3 : 17.5x10
Set 4 : 17.5x10
Barbell Up Right Row
Set 1 : 20.0x10
Set 2 : 20.0x10
Set 3 : 20.0x10
Set 4 : 20.0x10
Preacher Curl
Set 1 : 30.0x10
Set 2 : 30.0x10
Set 3 : 30.0x10
Barbell Deadlift
Set 1 : 80.0x10
Set 2 : 80.0x10
Set 3 : 80.0x10
Set 4 : 80.0x10
Barbell Bent Over Row
Set 1 : 40.0x10
Set 2 : 40.0x10
Set 3 : 40.0x10
Leverage Iso Row
Set 1 : 54.5x10
Set 2 : 54.5x10
Set 3 : 54.5x10
One Arm Dumbell Row
Set 1 : 20.0x10
Set 2 : 20.0x10
Set 3 : 20.0x10
EZ Bar Close Grip Curl
Set 1 : 30.0x10
Set 2 : 30.0x10
Set 3 : 30.0x10
Set 4 : 30.0x10
Seated Dumbell Curl
Set 1 : 12.5x10
Set 2 : 12.5x10
Set 3 : 12.5x10
Dumbbell Shoulder Press
Set 1 : 17.5x10
Set 2 : 17.5x10
Set 3 : 17.5x10
Set 4 : 17.5x10
Barbell Up Right Row
Set 1 : 20.0x10
Set 2 : 20.0x10
Set 3 : 20.0x10
Set 4 : 20.0x10
Preacher Curl
Set 1 : 30.0x10
Set 2 : 30.0x10
Set 3 : 30.0x10
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Torsdag - Bryst, Triceps og Ben - Uge 10
Var igen i tidspres onsdag, så jeg ikke nåede dagens træning. Besluttede mig derfor for at splitte den op, så jeg kørte ben i dag og skal køre mave med træningen fredag
Dumbbell Incline Bench Press
Set 1 : 25.0x10
Set 2 : 25.0x10
Set 3 : 25.0x10
Set 4 : 25.0x10
Dumbbell Decline Fly
Set 1 : 12.5x10
Set 2 : 12.5x10
Set 3 : 12.5x10
Dumbbell Incline Fly
Set 1 : 12.5x10
Set 2 : 12.5x10
Set 3 : 12.5x10
Dumbbell Decline Bench Press
Set 1 : 20.0x10
Set 2 : 20.0x10
Set 3 : 20.0x10
EZ Bar Decline Close Grip Skull Crusher
Set 1 : 25.0x10
Set 2 : 25.0x10
Set 3 : 25.0x10
Set 4 : 25.0x10
Dip Machine
Set 1 : 54.5x10
Set 2 : 54.5x10
Set 3 : 54.5x10
Set 4 : 54.5x10
Seated Triceps Press
Set 1 : 20.0x10
Set 2 : 20.0x10
Set 3 : 20.0x10
Set 4 : 20.0x10
Barbell Squat
Set 1 : 80.0x10
Set 2 : 80.0x10
Set 3 : 80.0x10
Set 4 : 80.0x10
Set 5 : 80.0x10
Seated Leg Curl
Set 1 : 61.4x10
Set 2 : 61.4x10
Set 3 : 61.4x10
Set 4 : 61.4x10
Leg Extensions
Set 1 : 81.8x10
Set 2 : 81.8x10
Set 3 : 81.8x10
Set 4 : 81.8x10
Calf Press On Leg Press
Set 1 : 97.7x10
Set 2 : 97.7x10
Set 3 : 97.7x10
Set 4 : 97.7x10
Var igen i tidspres onsdag, så jeg ikke nåede dagens træning. Besluttede mig derfor for at splitte den op, så jeg kørte ben i dag og skal køre mave med træningen fredag
Dumbbell Incline Bench Press
Set 1 : 25.0x10
Set 2 : 25.0x10
Set 3 : 25.0x10
Set 4 : 25.0x10
Dumbbell Decline Fly
Set 1 : 12.5x10
Set 2 : 12.5x10
Set 3 : 12.5x10
Dumbbell Incline Fly
Set 1 : 12.5x10
Set 2 : 12.5x10
Set 3 : 12.5x10
Dumbbell Decline Bench Press
Set 1 : 20.0x10
Set 2 : 20.0x10
Set 3 : 20.0x10
EZ Bar Decline Close Grip Skull Crusher
Set 1 : 25.0x10
Set 2 : 25.0x10
Set 3 : 25.0x10
Set 4 : 25.0x10
Dip Machine
Set 1 : 54.5x10
Set 2 : 54.5x10
Set 3 : 54.5x10
Set 4 : 54.5x10
Seated Triceps Press
Set 1 : 20.0x10
Set 2 : 20.0x10
Set 3 : 20.0x10
Set 4 : 20.0x10
Barbell Squat
Set 1 : 80.0x10
Set 2 : 80.0x10
Set 3 : 80.0x10
Set 4 : 80.0x10
Set 5 : 80.0x10
Seated Leg Curl
Set 1 : 61.4x10
Set 2 : 61.4x10
Set 3 : 61.4x10
Set 4 : 61.4x10
Leg Extensions
Set 1 : 81.8x10
Set 2 : 81.8x10
Set 3 : 81.8x10
Set 4 : 81.8x10
Calf Press On Leg Press
Set 1 : 97.7x10
Set 2 : 97.7x10
Set 3 : 97.7x10
Set 4 : 97.7x10
<< Don't breathe under water >>
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- Reputation point: 0
- Indlæg: 174
- Tilmeldt: 17. maj 2011, 15:54
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Fredag - Ryg, Biceps, Skulder og Mave - Uge 10
Chin Up
Set 1 : 0.0x10
Set 2 : 0.0x8
Set 3 : 0.0x6
Set 4 : 0.0x6
Set 5 : 0.0x5
Back Extensions - Hyperextensions
Set 1 : 15.0x10
Set 2 : 15.0x10
Set 3 : 15.0x10
Wide Grip Lat Pulldown
Set 1 : 54.5x10
Set 2 : 54.5x10
Set 3 : 54.5x10
Narrow Grip Lat Pull Down
Set 1 : 54.5x10
Set 2 : 54.5x10
Set 3 : 54.5x10
Alternate Incline Dumbbell Curl
Set 1 : 10.0x10
Set 2 : 10.0x10
Set 3 : 10.0x10
Set 4 : 10.0x10
Hammer Curls
Set 1 : 10.0x10
Set 2 : 10.0x10
Set 3 : 10.0x10
Palms Up Dumbbell Wrist Curl Over A Bench
Set 1 : 8.0x10
Set 2 : 8.0x10
Set 3 : 8.0x10
Set 4 : 8.0x10
Set 5 : 8.0x10
Seated Bent Over Dumbbell Reverse Fly
Set 1 : 7.0x10
Set 2 : 7.0x10
Set 3 : 7.0x10
Alternate Standing Front Dumbbell Raises
Set 1 : 8.0x10
Set 2 : 8.0x10
Set 3 : 8.0x10
Set 4 : 8.0x10
Sit Up
Set 1 : 30 Laps/Reps
Set 2 : 20 Laps/Reps
Set 3 : 20 Laps/Reps
Parallel Bar Leg Raise
Set 1 : 0.0x30
Set 2 : 0.0x30
Set 3 : 0.0x30
Decline Oblique Crunch
Set 1 : 12 Laps/Reps
Set 2 : 10 Laps/Reps
Set 3 : 8 Laps/Reps
Cable Crunch
Set 1 : 29.5x10
Set 2 : 29.5x10
Set 3 : 29.5x10
Chin Up
Set 1 : 0.0x10
Set 2 : 0.0x8
Set 3 : 0.0x6
Set 4 : 0.0x6
Set 5 : 0.0x5
Back Extensions - Hyperextensions
Set 1 : 15.0x10
Set 2 : 15.0x10
Set 3 : 15.0x10
Wide Grip Lat Pulldown
Set 1 : 54.5x10
Set 2 : 54.5x10
Set 3 : 54.5x10
Narrow Grip Lat Pull Down
Set 1 : 54.5x10
Set 2 : 54.5x10
Set 3 : 54.5x10
Alternate Incline Dumbbell Curl
Set 1 : 10.0x10
Set 2 : 10.0x10
Set 3 : 10.0x10
Set 4 : 10.0x10
Hammer Curls
Set 1 : 10.0x10
Set 2 : 10.0x10
Set 3 : 10.0x10
Palms Up Dumbbell Wrist Curl Over A Bench
Set 1 : 8.0x10
Set 2 : 8.0x10
Set 3 : 8.0x10
Set 4 : 8.0x10
Set 5 : 8.0x10
Seated Bent Over Dumbbell Reverse Fly
Set 1 : 7.0x10
Set 2 : 7.0x10
Set 3 : 7.0x10
Alternate Standing Front Dumbbell Raises
Set 1 : 8.0x10
Set 2 : 8.0x10
Set 3 : 8.0x10
Set 4 : 8.0x10
Sit Up
Set 1 : 30 Laps/Reps
Set 2 : 20 Laps/Reps
Set 3 : 20 Laps/Reps
Parallel Bar Leg Raise
Set 1 : 0.0x30
Set 2 : 0.0x30
Set 3 : 0.0x30
Decline Oblique Crunch
Set 1 : 12 Laps/Reps
Set 2 : 10 Laps/Reps
Set 3 : 8 Laps/Reps
Cable Crunch
Set 1 : 29.5x10
Set 2 : 29.5x10
Set 3 : 29.5x10
<< Don't breathe under water >>
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- Reputation point: 0
- Indlæg: 174
- Tilmeldt: 17. maj 2011, 15:54
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Mandag - Bryst og Triceps - Uge 11
Barbell Bench Press
Set 1 : 60.0x10
Set 2 : 60.0x10
Set 3 : 60.0x10
Set 4 : 60.0x10
Set 5 : 60.0x10
Barbell Incline Bench Press
Set 1 : 45.0x10
Set 2 : 45.0x10
Set 3 : 45.0x10
Dumbbell Bench Press
Set 1 : 22.5x10
Set 2 : 22.5x10
Set 3 : 22.5x10
Dumbbell Fly
Set 1 : 12.5x10
Set 2 : 12.5x10
Set 3 : 12.5x10
Set 4 : 12.5x10
Cable Triceps Pushdown
Set 1 : 25.0x10
Set 2 : 25.0x10
Set 3 : 25.0x10
Seated Triceps Press
Set 1 : 20.0x10
Set 2 : 20.0x10
Set 3 : 20.0x10
Set 4 : 20.0x10
Barbell Close Grip Bench Press
Set 1 : 30.0x10
Set 2 : 30.0x10
Set 3 : 30.0x10
Set 4 : 30.0x10
Barbell Bench Press
Set 1 : 60.0x10
Set 2 : 60.0x10
Set 3 : 60.0x10
Set 4 : 60.0x10
Set 5 : 60.0x10
Barbell Incline Bench Press
Set 1 : 45.0x10
Set 2 : 45.0x10
Set 3 : 45.0x10
Dumbbell Bench Press
Set 1 : 22.5x10
Set 2 : 22.5x10
Set 3 : 22.5x10
Dumbbell Fly
Set 1 : 12.5x10
Set 2 : 12.5x10
Set 3 : 12.5x10
Set 4 : 12.5x10
Cable Triceps Pushdown
Set 1 : 25.0x10
Set 2 : 25.0x10
Set 3 : 25.0x10
Seated Triceps Press
Set 1 : 20.0x10
Set 2 : 20.0x10
Set 3 : 20.0x10
Set 4 : 20.0x10
Barbell Close Grip Bench Press
Set 1 : 30.0x10
Set 2 : 30.0x10
Set 3 : 30.0x10
Set 4 : 30.0x10
<< Don't breathe under water >>
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- Reputation point: 0
- Indlæg: 174
- Tilmeldt: 17. maj 2011, 15:54
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Tirsdag - Ryg, Biceps og Skulder - Uge 11
Seated Dumbell Curl
Set 1 : 12.5x10
Set 2 : 12.5x10
Set 3 : 12.5x10
Dumbbell Shoulder Press
Set 1 : 17.5x10
Set 2 : 17.5x10
Set 3 : 17.5x10
Set 4 : 17.5x10
Barbell Up Right Row
Set 1 : 20.0x10
Set 2 : 20.0x10
Set 3 : 20.0x10
Set 4 : 20.0x10
One Arm Dumbell Row
Set 1 : 20.0x10
Set 2 : 20.0x10
Set 3 : 20.0x10
Barbell Deadlift
Set 1 : 80.0x10
Set 2 : 80.0x10
Set 3 : 80.0x10
Set 4 : 80.0x10
Barbell Bent Over Row
Set 1 : 40.0x10
Set 2 : 40.0x10
Set 3 : 40.0x10
Leverage Iso Row
Set 1 : 54.5x10
Set 2 : 54.5x10
Set 3 : 54.5x10
EZ Bar Close Grip Curl
Set 1 : 30.0x10
Set 2 : 30.0x10
Set 3 : 30.0x10
Set 4 : 30.0x10
Preacher Curl
Set 1 : 30.0x10
Set 2 : 30.0x10
Set 3 : 30.0x10
Seated Dumbell Curl
Set 1 : 12.5x10
Set 2 : 12.5x10
Set 3 : 12.5x10
Dumbbell Shoulder Press
Set 1 : 17.5x10
Set 2 : 17.5x10
Set 3 : 17.5x10
Set 4 : 17.5x10
Barbell Up Right Row
Set 1 : 20.0x10
Set 2 : 20.0x10
Set 3 : 20.0x10
Set 4 : 20.0x10
One Arm Dumbell Row
Set 1 : 20.0x10
Set 2 : 20.0x10
Set 3 : 20.0x10
Barbell Deadlift
Set 1 : 80.0x10
Set 2 : 80.0x10
Set 3 : 80.0x10
Set 4 : 80.0x10
Barbell Bent Over Row
Set 1 : 40.0x10
Set 2 : 40.0x10
Set 3 : 40.0x10
Leverage Iso Row
Set 1 : 54.5x10
Set 2 : 54.5x10
Set 3 : 54.5x10
EZ Bar Close Grip Curl
Set 1 : 30.0x10
Set 2 : 30.0x10
Set 3 : 30.0x10
Set 4 : 30.0x10
Preacher Curl
Set 1 : 30.0x10
Set 2 : 30.0x10
Set 3 : 30.0x10
<< Don't breathe under water >>
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- Reputation point: 0
- Indlæg: 174
- Tilmeldt: 17. maj 2011, 15:54
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Onsdag - Ben og Mave - Uge 11
Barbell Squat
Set 1 : 80.0x10
Set 2 : 80.0x10
Set 3 : 80.0x10
Set 4 : 80.0x10
Set 5 : 80.0x10
Seated Leg Curl
Set 1 : 61.4x10
Set 2 : 68.2x10
Set 3 : 68.2x10
Set 4 : 68.2x10
Calf Press On Leg Press
Set 1 : 97.7x10
Set 2 : 97.7x10
Set 3 : 97.7x10
Set 4 : 97.7x10
Leg Extensions
Set 1 : 81.8x10
Set 2 : 81.8x10
Set 3 : 81.8x10
Set 4 : 81.8x10
Sit Up
Set 1 : 30 Laps/Reps
Set 2 : 20 Laps/Reps
Set 3 : 20 Laps/Reps
Parallel Bar Leg Raise
Set 1 : 0.0x30
Set 2 : 0.0x30
Set 3 : 0.0x30
Cable Crunch
Set 1 : 31.8x10
Set 2 : 31.8x10
Set 3 : 31.8x10
Decline Oblique Crunch
Set 1 : 12 Laps/Reps
Set 2 : 10 Laps/Reps
Set 3 : 10 Laps/Reps
Barbell Squat
Set 1 : 80.0x10
Set 2 : 80.0x10
Set 3 : 80.0x10
Set 4 : 80.0x10
Set 5 : 80.0x10
Seated Leg Curl
Set 1 : 61.4x10
Set 2 : 68.2x10
Set 3 : 68.2x10
Set 4 : 68.2x10
Calf Press On Leg Press
Set 1 : 97.7x10
Set 2 : 97.7x10
Set 3 : 97.7x10
Set 4 : 97.7x10
Leg Extensions
Set 1 : 81.8x10
Set 2 : 81.8x10
Set 3 : 81.8x10
Set 4 : 81.8x10
Sit Up
Set 1 : 30 Laps/Reps
Set 2 : 20 Laps/Reps
Set 3 : 20 Laps/Reps
Parallel Bar Leg Raise
Set 1 : 0.0x30
Set 2 : 0.0x30
Set 3 : 0.0x30
Cable Crunch
Set 1 : 31.8x10
Set 2 : 31.8x10
Set 3 : 31.8x10
Decline Oblique Crunch
Set 1 : 12 Laps/Reps
Set 2 : 10 Laps/Reps
Set 3 : 10 Laps/Reps
<< Don't breathe under water >>
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- Reputation point: 0
- Indlæg: 174
- Tilmeldt: 17. maj 2011, 15:54
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Torsdag - Bryst og Triceps - Uge 11
Dumbbell Incline Bench Press
Set 1 : 25.0x10
Set 2 : 25.0x10
Set 3 : 25.0x10
Set 4 : 25.0x10
Dumbbell Incline Fly
Set 1 : 12.5x10
Set 2 : 12.5x10
Set 3 : 12.5x10
Dumbbell Decline Fly
Set 1 : 12.5x10
Set 2 : 12.5x10
Set 3 : 12.5x10
Dumbbell Decline Bench Press
Set 1 : 20.0x10
Set 2 : 20.0x10
Set 3 : 20.0x10
EZ Bar Decline Close Grip Skull Crusher
Set 1 : 25.0x10
Set 2 : 25.0x10
Set 3 : 25.0x10
Set 4 : 25.0x10
Dip Machine
Set 1 : 54.5x10
Set 2 : 54.5x10
Set 3 : 54.5x10
Set 4 : 54.5x10
Seated Triceps Press
Set 1 : 20.0x10
Set 2 : 20.0x10
Set 3 : 20.0x10
Set 4 : 20.0x10
Dumbbell Incline Bench Press
Set 1 : 25.0x10
Set 2 : 25.0x10
Set 3 : 25.0x10
Set 4 : 25.0x10
Dumbbell Incline Fly
Set 1 : 12.5x10
Set 2 : 12.5x10
Set 3 : 12.5x10
Dumbbell Decline Fly
Set 1 : 12.5x10
Set 2 : 12.5x10
Set 3 : 12.5x10
Dumbbell Decline Bench Press
Set 1 : 20.0x10
Set 2 : 20.0x10
Set 3 : 20.0x10
EZ Bar Decline Close Grip Skull Crusher
Set 1 : 25.0x10
Set 2 : 25.0x10
Set 3 : 25.0x10
Set 4 : 25.0x10
Dip Machine
Set 1 : 54.5x10
Set 2 : 54.5x10
Set 3 : 54.5x10
Set 4 : 54.5x10
Seated Triceps Press
Set 1 : 20.0x10
Set 2 : 20.0x10
Set 3 : 20.0x10
Set 4 : 20.0x10
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- Reputation point: 0
- Indlæg: 174
- Tilmeldt: 17. maj 2011, 15:54
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Fredag - Ryg, Biceps og Skulder - Uge 11
Chin Up
Set 1 : 0.0x10
Set 2 : 0.0x8
Set 3 : 0.0x6
Set 4 : 0.0x6
Set 5 : 0.0x5
Back Extensions - Hyperextensions
Set 1 : 15.0x10
Set 2 : 15.0x10
Set 3 : 15.0x10
Wide Grip Lat Pulldown
Set 1 : 54.5x10
Set 2 : 54.5x10
Set 3 : 54.5x10
Narrow Grip Lat Pull Down
Set 1 : 54.5x10
Set 2 : 54.5x10
Set 3 : 54.5x10
Alternate Incline Dumbbell Curl
Set 1 : 12.5x10
Set 2 : 12.5x10
Set 3 : 12.5x10
Set 4 : 12.5x10
Hammer Curls
Set 1 : 10.0x10
Set 2 : 10.0x10
Set 3 : 10.0x10
Palms Up Dumbbell Wrist Curl Over A Bench
Set 1 : 8.0x10
Set 2 : 8.0x10
Set 3 : 8.0x10
Set 4 : 8.0x10
Set 5 : 8.0x10
Alternate Standing Front Dumbbell Raises
Set 1 : 8.0x10
Set 2 : 8.0x10
Set 3 : 8.0x10
Set 4 : 8.0x10
Seated Bent Over Dumbbell Reverse Fly
Set 1 : 7.0x10
Set 2 : 7.0x10
Set 3 : 7.0x10
Chin Up
Set 1 : 0.0x10
Set 2 : 0.0x8
Set 3 : 0.0x6
Set 4 : 0.0x6
Set 5 : 0.0x5
Back Extensions - Hyperextensions
Set 1 : 15.0x10
Set 2 : 15.0x10
Set 3 : 15.0x10
Wide Grip Lat Pulldown
Set 1 : 54.5x10
Set 2 : 54.5x10
Set 3 : 54.5x10
Narrow Grip Lat Pull Down
Set 1 : 54.5x10
Set 2 : 54.5x10
Set 3 : 54.5x10
Alternate Incline Dumbbell Curl
Set 1 : 12.5x10
Set 2 : 12.5x10
Set 3 : 12.5x10
Set 4 : 12.5x10
Hammer Curls
Set 1 : 10.0x10
Set 2 : 10.0x10
Set 3 : 10.0x10
Palms Up Dumbbell Wrist Curl Over A Bench
Set 1 : 8.0x10
Set 2 : 8.0x10
Set 3 : 8.0x10
Set 4 : 8.0x10
Set 5 : 8.0x10
Alternate Standing Front Dumbbell Raises
Set 1 : 8.0x10
Set 2 : 8.0x10
Set 3 : 8.0x10
Set 4 : 8.0x10
Seated Bent Over Dumbbell Reverse Fly
Set 1 : 7.0x10
Set 2 : 7.0x10
Set 3 : 7.0x10
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- Reputation point: 0
- Indlæg: 174
- Tilmeldt: 17. maj 2011, 15:54
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Tirsdag - Ryg, Biceps og Skulder - Uge 12
Barbell Deadlift
Set 1 : 80.0x10
Set 2 : 80.0x10
Set 3 : 80.0x10
Set 4 : 80.0x10
Barbell Bent Over Row
Set 1 : 45.0x10
Set 2 : 45.0x10
Set 3 : 45.0x10
Leverage Iso Row
Set 1 : 61.4x10
Set 2 : 61.4x10
Set 3 : 61.4x10
One Arm Dumbell Row
Set 1 : 22.5x10
Set 2 : 22.5x10
Set 3 : 22.5x10
EZ Bar Close Grip Curl
Set 1 : 30.0x10
Set 2 : 30.0x10
Set 3 : 30.0x10
Set 4 : 30.0x10
Seated Dumbell Curl
Set 1 : 12.5x10
Set 2 : 12.5x10
Set 3 : 12.5x10
Dumbbell Shoulder Press
Set 1 : 17.5x10
Set 2 : 17.5x10
Set 3 : 17.5x10
Set 4 : 17.5x10
Preacher Curl
Set 1 : 30.0x10
Set 2 : 30.0x10
Set 3 : 30.0x10
Barbell Up Right Row
Set 1 : 25.0x10
Set 2 : 25.0x10
Set 3 : 25.0x10
Set 4 : 25.0x10
Barbell Deadlift
Set 1 : 80.0x10
Set 2 : 80.0x10
Set 3 : 80.0x10
Set 4 : 80.0x10
Barbell Bent Over Row
Set 1 : 45.0x10
Set 2 : 45.0x10
Set 3 : 45.0x10
Leverage Iso Row
Set 1 : 61.4x10
Set 2 : 61.4x10
Set 3 : 61.4x10
One Arm Dumbell Row
Set 1 : 22.5x10
Set 2 : 22.5x10
Set 3 : 22.5x10
EZ Bar Close Grip Curl
Set 1 : 30.0x10
Set 2 : 30.0x10
Set 3 : 30.0x10
Set 4 : 30.0x10
Seated Dumbell Curl
Set 1 : 12.5x10
Set 2 : 12.5x10
Set 3 : 12.5x10
Dumbbell Shoulder Press
Set 1 : 17.5x10
Set 2 : 17.5x10
Set 3 : 17.5x10
Set 4 : 17.5x10
Preacher Curl
Set 1 : 30.0x10
Set 2 : 30.0x10
Set 3 : 30.0x10
Barbell Up Right Row
Set 1 : 25.0x10
Set 2 : 25.0x10
Set 3 : 25.0x10
Set 4 : 25.0x10
<< Don't breathe under water >>
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- Reputation point: 0
- Indlæg: 174
- Tilmeldt: 17. maj 2011, 15:54
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Onsdag - Ben og Mave - Uge 12
Barbell Squat
Set 1 : 80.0x10
Set 2 : 80.0x10
Set 3 : 80.0x10
Set 4 : 80.0x10
Set 5 : 80.0x10
Seated Leg Curl
Set 1 : 68.2x10
Set 2 : 68.2x10
Set 3 : 68.2x10
Set 4 : 68.2x10
Leg Extensions
Set 1 : 81.8x10
Set 2 : 81.8x10
Set 3 : 81.8x10
Set 4 : 81.8x10
Calf Press On Leg Press
Set 1 : 97.7x10
Set 2 : 97.7x10
Set 3 : 97.7x10
Set 4 : 97.7x10
Sit Up
Set 1 : 30 Laps/Reps
Set 2 : 20 Laps/Reps
Set 3 : 20 Laps/Reps
Cable Crunch
Set 1 : 31.8x10
Set 2 : 31.8x10
Set 3 : 31.8x10
Parallel Bar Leg Raise
Set 1 : 0.0x30
Set 2 : 0.0x30
Set 3 : 0.0x30
Decline Oblique Crunch
Set 1 : 12 Laps/Reps
Set 2 : 10 Laps/Reps
Set 3 : 10 Laps/Reps
Barbell Squat
Set 1 : 80.0x10
Set 2 : 80.0x10
Set 3 : 80.0x10
Set 4 : 80.0x10
Set 5 : 80.0x10
Seated Leg Curl
Set 1 : 68.2x10
Set 2 : 68.2x10
Set 3 : 68.2x10
Set 4 : 68.2x10
Leg Extensions
Set 1 : 81.8x10
Set 2 : 81.8x10
Set 3 : 81.8x10
Set 4 : 81.8x10
Calf Press On Leg Press
Set 1 : 97.7x10
Set 2 : 97.7x10
Set 3 : 97.7x10
Set 4 : 97.7x10
Sit Up
Set 1 : 30 Laps/Reps
Set 2 : 20 Laps/Reps
Set 3 : 20 Laps/Reps
Cable Crunch
Set 1 : 31.8x10
Set 2 : 31.8x10
Set 3 : 31.8x10
Parallel Bar Leg Raise
Set 1 : 0.0x30
Set 2 : 0.0x30
Set 3 : 0.0x30
Decline Oblique Crunch
Set 1 : 12 Laps/Reps
Set 2 : 10 Laps/Reps
Set 3 : 10 Laps/Reps
<< Don't breathe under water >>
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-
- Reputation point: 0
- Indlæg: 174
- Tilmeldt: 17. maj 2011, 15:54
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Torsdag - Bryst og Triceps - Uge 12
Dumbbell Incline Bench Press
Set 1 : 25.0x10
Set 2 : 25.0x10
Set 3 : 25.0x10
Set 4 : 25.0x10
Dumbbell Decline Fly
Set 1 : 12.5x10
Set 2 : 12.5x10
Set 3 : 12.5x10
Dumbbell Incline Fly
Set 1 : 12.5x10
Set 2 : 12.5x10
Set 3 : 12.5x10
Dumbbell Decline Bench Press
Set 1 : 20.0x10
Set 2 : 20.0x10
Set 3 : 20.0x10
EZ Bar Decline Close Grip Skull Crusher
Set 1 : 25.0x10
Set 2 : 25.0x10
Set 3 : 25.0x10
Set 4 : 25.0x10
Dip Machine
Set 1 : 61.4x10
Set 2 : 61.4x10
Set 3 : 61.4x10
Set 4 : 61.4x10
Seated Triceps Press
Set 1 : 20.0x10
Set 2 : 20.0x10
Set 3 : 20.0x10
Set 4 : 20.0x10
Dumbbell Incline Bench Press
Set 1 : 25.0x10
Set 2 : 25.0x10
Set 3 : 25.0x10
Set 4 : 25.0x10
Dumbbell Decline Fly
Set 1 : 12.5x10
Set 2 : 12.5x10
Set 3 : 12.5x10
Dumbbell Incline Fly
Set 1 : 12.5x10
Set 2 : 12.5x10
Set 3 : 12.5x10
Dumbbell Decline Bench Press
Set 1 : 20.0x10
Set 2 : 20.0x10
Set 3 : 20.0x10
EZ Bar Decline Close Grip Skull Crusher
Set 1 : 25.0x10
Set 2 : 25.0x10
Set 3 : 25.0x10
Set 4 : 25.0x10
Dip Machine
Set 1 : 61.4x10
Set 2 : 61.4x10
Set 3 : 61.4x10
Set 4 : 61.4x10
Seated Triceps Press
Set 1 : 20.0x10
Set 2 : 20.0x10
Set 3 : 20.0x10
Set 4 : 20.0x10
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- Tilmeldt: 17. maj 2011, 15:54
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Lørdag- Ryg, Biceps og skulder - Uge 12
Chin Up
Set 1 : 0.0x10
Set 2 : 0.0x10
Set 3 : 0.0x6
Set 4 : 0.0x6
Set 5 : 0.0x6
Back Extensions - Hyperextensions
Set 1 : 15.0x10
Set 2 : 15.0x10
Set 3 : 15.0x10
Wide Grip Lat Pulldown
Set 1 : 54.5x10
Set 2 : 54.5x10
Set 3 : 54.5x10
Narrow Grip Lat Pull Down
Set 1 : 54.5x10
Set 2 : 54.5x10
Set 3 : 54.5x10
Alternate Incline Dumbbell Curl
Set 1 : 12.5x10
Set 2 : 12.5x10
Set 3 : 12.5x10
Set 4 : 12.5x10
Hammer Curls
Set 1 : 10.0x10
Set 2 : 10.0x10
Set 3 : 10.0x10
Palms Up Dumbbell Wrist Curl Over A Bench
Set 1 : 8.0x10
Set 2 : 8.0x10
Set 3 : 8.0x10
Set 4 : 8.0x10
Set 5 : 8.0x10
Alternate Standing Front Dumbbell Raises
Set 1 : 8.0x10
Set 2 : 8.0x10
Set 3 : 8.0x10
Set 4 : 8.0x10
Seated Bent Over Dumbbell Reverse Fly
Set 1 : 8.0x10
Set 2 : 8.0x10
Set 3 : 8.0x10
Chin Up
Set 1 : 0.0x10
Set 2 : 0.0x10
Set 3 : 0.0x6
Set 4 : 0.0x6
Set 5 : 0.0x6
Back Extensions - Hyperextensions
Set 1 : 15.0x10
Set 2 : 15.0x10
Set 3 : 15.0x10
Wide Grip Lat Pulldown
Set 1 : 54.5x10
Set 2 : 54.5x10
Set 3 : 54.5x10
Narrow Grip Lat Pull Down
Set 1 : 54.5x10
Set 2 : 54.5x10
Set 3 : 54.5x10
Alternate Incline Dumbbell Curl
Set 1 : 12.5x10
Set 2 : 12.5x10
Set 3 : 12.5x10
Set 4 : 12.5x10
Hammer Curls
Set 1 : 10.0x10
Set 2 : 10.0x10
Set 3 : 10.0x10
Palms Up Dumbbell Wrist Curl Over A Bench
Set 1 : 8.0x10
Set 2 : 8.0x10
Set 3 : 8.0x10
Set 4 : 8.0x10
Set 5 : 8.0x10
Alternate Standing Front Dumbbell Raises
Set 1 : 8.0x10
Set 2 : 8.0x10
Set 3 : 8.0x10
Set 4 : 8.0x10
Seated Bent Over Dumbbell Reverse Fly
Set 1 : 8.0x10
Set 2 : 8.0x10
Set 3 : 8.0x10
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