My MOOSCLES are STRONKER!

DB skulderpres: P90
15x14
12x18
10x22
8x26
5x30
5x30
5x32
5x32
5x32

DB rear delt raise: P60
8x18
8x18
8x18
8x18
8x18

Cable rear delt: P45
12x7,5
12x7,5
12x7,5
12x7,5

DB laterals: P60
10x16
10x16
10x16
10x16

Superset: P45
A1: Dips T2
12xbw
12xbw
12xbw
12xbw

A2: Hammer curls
12x22
12x22
12x22
12x22

Superset: P45
B1: 1-arm pushdowns (Hammer grip)
12x15
12x15
12x15
12x15

B2: Preacher curls
12x14
12x14
12x14
12x14

SUMO DL: P120
15xlol
12x60
10x80
8x100
5x120
5x120
5x120
5x120
5x120

Yates Rows: P90
12x20
12x40
12x60
12x80
12x90
12x100
12x100

SG Pulldowns: P60
10x50
8x80
8x80
8x80
8x80

DB Rows: P60
10x42
10x42
10x42
10x42

Crunches: P45
12+10kg
12+10kg
12+10kg
12+10kg
12+10kg

DB incline pres: P120
15x18
12x26
10x32
8x36
5x42
5x42
5x42
5x42
5x42

Dropset: P60
DB incline flies
12x18 - 12x14 - 12x10
12x18 - 12x14 - 12x10
12x18 - 12x14 - 12x10

BP: P60
10x60
10x80
10x80
10x80

Dips: P75
10xbw+10
10xbw+10
7xbw+15
7xbw+15
5xbw+20
5xbw+20

Superset: P60
A1: Fransk pres
12x30
12x30
12x30

A2: CGBP
12x30
12x30
12x30

Dynamisk opvarmning

FSQ: P120
15xlol
12x40
10x60
8x80
6x90
6x90
6x90
6x90
6x90
4x95
4x95
4x95
4x95
4x95

BB Walking lunges: P75
20 skridt +40kg
20 skridt +40kg
20 skridt +40kg
20 skridt +40kg

RDL i Smith: P60
12x50
12x70
12x90
8x110
8x110
8x110
8x110

Superset: P60
A1: Seated calfraise
20x50
20x90
20x130
20x170
20x170
20x170
20x170

A2: Evil Wheel
10
10
10
10

Leg extensions: P45
15x60
15x60
15x60
15x60

Seated DB pres: P120
15x14
12x20
10x24
10x28
8x32
5x34
5x34
5x34
5x34
5x34

BTN i Smith: P60
15xlol
10x40
10x40
10x40
10x40
10x40

Superset: P60
A1: Facepulls
12x35
12x35
12x35
12x35

A2: Cable rear laterals
12x7,5
12x7,5
12x7,5
12x7,5

Cable laterals: P60
12x5
12x5
12x5
12x5

DB rear laterals: P45
15x5
15x5
15x5
15x5
15x5

20 mins cardio

60 mins morgencardio

Yates rows: P120
15x60
12x80
12x90
12x100
12x100
8x110
8x110
8x110

SUMO DL: P120
8x60
6x100
6x120
5x130
3x140
3x140

Pulldowns (SG): P75
12x50
8x80
8x80
8x80
8x80

DB rows: P60
12x42
12x42
12x42
12x42

Rope curls: P45
10x30
10x30
8x30
8x30

BB incl. pres: P120
15xlol
12x40
10x60
8x80
6x90
5x95
5x95
5x95
5x95

DB flat pres: P90
8x42
8x42
6x42
6x42
6x42
5x42
5x42

Dips: P75
12xbw
10xbw+10
10xbw+10
8xbw+15
8xbw+15
6xbw+20
6xbw+20

BB oh. tricep extensions: P60
12x25
12x25
10x25
10x25

Cable incl. flies: P45
12x10
12x10
12x10
12x10

Crunches: P45
12+10kg
12+10kg
12+10kg
12+10kg
12+10kg

20 mins cardio

Gårsdagens træning:
Dynamisk opvarmning.

RDL i smith: P60
12x10
12x50
12x70
12x90

FSQ: P120
12xlol
8x40
8x60
8x80
6x90
5x95
3x100
1x105
1x105
1x105
1x105
1x105

BB walking lunges: P75
20 skridt x 42,5kg
20 skridt x 42,5kg
20 skridt x 42,5kg
20 skridt x 42,5kg

Military i Smith: P60
15xlol
8x30
8x40
6x50
5x60
5x70
5x70
5x70
5x70
5x70

Cable oa. rear delt laterals: P45
12x7,5
12x7,5
12x7,5
12x7,5

Superset: P45
A1: Cable front raise
10x10
10x15
10x15
10x15
10x15

A2: Facepulls
10x15
10x30
10x30
10x30
10x30

DB laterals: P45
8x14
8x14
8x14
8x14

Yates rows: P120
15xlol
8x60
6x80
8x100
8x110
8x110
8x110
8x110
8x110

SG Pulldowns: P60
8x50
8x80
8x80
8x80
8x80

Superset: P45
A1: Hyperextensions
8+20kg
8+20kg
8+20kg
8+20kg

A2: Evil Wheel
10
10
10
10

DB rows: P60
12x42
12x42
12x42
12x42

Incl. DB curls: P45
10x16
10x16
10x16
10x16

DB incl. pres: P90
15x18
8x26
6x32
5x38
6x42
6x42
6x42
6x42
6x42

BP: P90
8x60
10x90
10x90
10x90
10x90

Dips: P45
10xbw
10xbw
10xbw
10xbw
10xbw

Lying cable flies: P45
12x10
12x10
12x10
12x10

Pushdowns (v-bar): P45
12x60
12x60
12x60
12x60

BB Jump squats:
8xlol
8x50
8x60
5x70
5x70
5x70
5x70

DB step-ups:
5x(2x36kg)
5x(2x36kg)
5x(2x36kg)
5x(2x36kg)
5x(2x36kg)

Box Jumps: 3 step-bænke
6
6
6
6

Smith lunges:
8xlol
8x30
8x30
8x30
8x30

DB seated press:
8x20
8x26
8x30
8x34
6x36

Facepulls:
12x30
12x30
12x30

Cable laterals:
10x7,5
10x7,5
10x7,5

DL: P120
12xlol
8x60
6x90
5x120
5x140
5x140
5x140
5x140
5x140

Yates rows: P90
12x60
10x90
8x100
8x100
8x100
8x100
12x50

Chinups: P75
12xbw
10xbw
10xbw
8xbw
8xbw

DB rows: P60
10x42
10x42
10x42
10x42

Preacher curls: P45
12x14
10x14
10x14
8x14

Smith shrugs: P60
15x30
15x70
12x110
12x110
12x110
12x110

DB incl. pres: P120
15x20
10x30
8x36
6x42
6x42
6x42
6x42
6x42

Decl. BP: P90
12x60
10x80
8x100
8x100
8x100
8x100

Dips: P75
10xbw
10xbw+20
10xbw+20
8xbw+20
8xbw+20

Cable flies: P60
15x14
15x14
15x14
15x14

V-bar pushdowns: P45
12x30
10x40
10x40
10x40

Crunches: P45
15
15
15
15
+ noget andet mave-gøgl

Niiiice træninger!! Plain and simple

Hvad siger vægten?

Kidd skrev:Niiiice træninger!! Plain and simple

Hvad siger vægten?

Tak

Er pt igang med et cut og er gået fra omkring 102-3 ish til 92 på 3 måneder.

Dynamisk opvarmning.

FSQ: P120
15xlol
8x40
8x60
8x90
6x95
5x95
5x95
5x95
5x95

BB walking lunges: P60
20x45
20x45
20x45
20x45

RDL i smith: P60
12x50
12x70
12x80
12x90
8x100
8x100
8x100

Seated calfraise: P60
20x50
20x90
20x130
15x170
20x130
20x130
20x130

Leg extensions: P45
12x70
12x70
12x70
12x70

1-legged leg curls: P20
15x20
15x20
15x20

Seated DB pres: P120
8x20
5x24
5x28
6x32
6x34
6x34
6x34
6x34
5x34

Seated facepulls: P60
12x30
10x35
8x40
8x40
8x40

Cable laterals: P45
8x7,5
8x7,5
8x7,5
8x7,5
8x7,5
12x5

Klokov pres: P75
12x20
10x30
6x40
6x40
6x40
5x40
5x40
5x40

Superset: P45
A1: Machine laterals
10x40
10x40
10x40
10x40

A2: Cable rear delts
8x6
8x6
8x6
8x6

10 mins dynamisk opvarmning.

DL: P120
8x60
6x100
5x120
6x140
6x140
6x140
6x140
6x140

Yates rows: P90
12x60
12x80
10x100
10x100
10x100
10x100

Chinups: P75
8xbw+10
8xbw+10
6xbw+10
6xbw+10

DB rows: P60
12x42
12x42
12x42
12x42

Incl. DB curls: P45
12x16
10x16
10x16
10x16

DB incl. pres: P120
15x16
8x26
6x32
5x38
6x42
6x42
6x42
6x42
6x42

Decl. BP: P90
8x60
8x80
8x100
8x100
8x100
8x100

Dips: P75
10xbw
10xbw+10
10xbw+20
7xbw+20
8xbw+20
8xbw+20

Cable flies: P60
15x14
15x14
15x14
15x14

V-bar pushdowns: P45
12x30
10x40
10x40
10x40

Lying leg raise-ish: P45
15
15
15
15

30 mins LISS

10 mins dynamisk opvarmning.

Pullups: P90
10xbw
10xbw
8xbw
8xbw

UH Pulldowns: P75
8x60
8x70
8x80
8x90
5x100
4x105
3x110

Superset: P75
A1: Klokov pres
8x20
6x40
6x40
6x40
6x40

A2: Standing calfraise
20xlol
20x50
20x90
20x110
20x110
20x110
20x110

Superset: P60
B1: DB rear laterals
12x8
12x8
12x8
12x8

B2: DB laterals
8x14
8x14
8x14
8x14

Superset: P45
C1: BB shrugs
12x50
12x90
10x110
10x110
10x110
10x110

C2: Hammer curls
8x22
8x22
8x22
8x22

Crunches på bold: P45
12
12+5kg
12+5kg
12+5kg
12+5kg

NU: 2 offdage i sommerhus :Â´)

10 mins dynamisk opvarmning.

FSQ: P120
12xlol
8x40
8x60
6x80
6x90
6x95
6x95
6x95
5x95
5x95

BB walking lunges: P60
16x60
16x60
16x60
16x60

RDL: P60
12x20
12x60
12x80
8x100
8x100
8x100
8x100

Seated 1-legged calfraise: P45
20x50
20x50
20x60
20x60
20x60
20x60

Superset: P0
A1: Leg extensions
12x70
12x70
12x70
12x70

A2: 1-legged leg curls
15x25
15x25
15x25
15x25

Crunches på bold: P45
12+5kg
12+5kg
12+5kg
12+5kg

Seated DB pres: P120
15x12
10x18
6x24
5x28
4x32
6x34
6x34
6x34
6x34
6x34

Seated facepulls: P60
10x40
10x40
10x40
10x40

DB laterals: P45
10x16
10x16
10x16
10x16

Superset: P45
A1: Machine laterals
12x40
12x40
12x40
12x40

A2: Cable rear delts
12x6
12x6
12x6
12x6

Klokov pres: P75
8x40
8x40
6x40
6x40

15 mins LISS

DL: P120
8x60
8x90
4x120
6x140
6x140
6x140
6x140
6x140

Yates rows: P90
12x60
8x90
10x100
10x100
10x100
10x100

Pullups: P75
6xbw
6xbw
6xbw
6xbw

DB rows: P60
12x42
12x42
12x42
12x42

Incl. DB curls: P45
12x16
12x16
12x16
12x16

DB incl. pres: P120
12x18
8x26
6x34
8x42
8x42
8x42
7x42
6x42

Decl. BP: P90
8x60
8x90
8x110
8x110
7x110
8x110

Dips: P75
10xbw
8xbw+20
8xbw+20
6xbw+30
6xbw+30
5xbw+30

Cable flies: P60
15x15
15x15
15x15
15x15

V-bar pushdowns: P45
12x80
12x80
12x80
12x80

Crunches på bold: P45
12+5kg
12+5kg
12+5kg
12+5kg

Leg press: (plate loaded) P120
15x160
10x240
8x320
5x360
5x360
5x360
5x360
5x360

BB walking lunges: P60
16+60kg
16+60kg
16+60kg
16+60kg

Seated 1-legged calfraise: P45
20x50
20x70
20x70
20x70
20x70

RDL: P60
12x60
10x80
8x100
8x110
8x110
8x110

FSQ: P60
10x60
10x60
10x60
10x60

Leg extensions: P45
10x70
10x70
8x70
8x70

Seated DB pres: P120
11x16
8x20
6x26
5x30
8x34
8x34
8x34
6x34
7x34

Facepulls: P60
12x55
12x60
10x65
10x65

DB laterals: P45
10x16
10x16
10x16
10x16

Klokov pres: P75
8x40
6x45
6x45
6x45
6x45

Superset: P45
A1: Seated DB laterals
12x12
12x12
12x12
12x12

A2: DB rear laterals
12x10
12x10
12x10
12x10

15 mins LISS

DL: P120
8x60
6x90
4x120
8x140
8x140
8x140
6x140
6x140

Yates rows: P90
12x60
8x80
6x100
8x110
8x110
8x110
8x110

Pullups: P75
8xbw
7xbw
6xbw
6xbw

DB rows: P60
12x42
12x42
12x42
12x42

DB preacher curls: P45
10x16
9x16
8x16
8x16

Hanging leg-raise: P45
12
12
12
12

DB incl. pres: P120
12x18
8x26
6x34
8x42
8x42
8x42
8x42
8x42

Incl. BP: P90
8x60
8x80
8x80
8x80
8x80

Cable flies: P60
15x10
15x12,5
15x15
15x15
15x15

Dips: P75
15xbw
15xbw
15xbw
15xbw

V-bar pushdowns: P45
12x70
12x70
12x70
12x70

10 mins dynamisk opvarmning.

FSQ: P120
12xlol
8x60
6x80
8x95
8x95
8x95
8x95
8x95

BB walking lunges: P60
16x60
16x60
16x60
16x60

RDL i Smith: P60
12xlol
12x50
12x70
10x90
10x90
10x90
10x90

Seated 1-legged calfraise: P45
20x50
20x70
20x70
20x70
20x70

Dragon flags: P60
5
5
5

Crunches på bold: P45
12+5kg
12+5kg
12+5kg

Superset: P20
A1: Leg extensions
12x70
12x70
12x70

A2: 1-legged leg curls
15x25
15x25
15x25

My MOOSCLES are STRONKER!

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