My MOOSCLES are STRONKER!

Dynamisk opvarmning

A: Rev. pulldowns: P120
5x8x100

B: Pulley: P90
5x8x65

C: SG rows til bryst P90
4x12x45

D1: Facepulls: P0
3x12x55

D2: Hammer curls: P30
3x12x24

E: CS rev. DB flies: P0
3x12x10

Dynamisk opvarmning

A: Bænkpres: P120
1x8x120
4x6x125

B: Incl. DB pres: P120
5x8x41,5

C: Seated military m. fatbar: P90
4x12x60

D1: Low cable flyes: P0
3x15x20

D2: DB laterals: P30
3x15x14

E1: Cable OH. extensions: P0
3x15x45

E2: Lean-away DB laterals: P30
3x15x7

Dynamisk opvarmning

A: BSQ: P120
5x8x125

B: DL: P120
4x6x150

C1: Walking lunges m. stang: P0
3x24x40

C2: Mave: P60
3 sæt

D1: Seated leg curls: P0
3x12x150p

D2: Calfs: P60
3 sæt

Dynamisk opvarmning

A: MAC pulldowns: P90
5x12x200p

B: Cable rows: P90
5x10x84

C: Proteinhesten: P90
4x12x60

D1: Facepulls: P0
3x10x42

D2: Hammer curls: P60
3x12x26

E1: CS rev. DB flies: P0
3x12x12

E2: Preacher curls: P60
3x12x14

Dynamisk opvarmning

A: Bænkpres: P120 T2010
5x6x120

B: Incl. DB pres: P120 T2010
1x6x47,5
4x5x47,5

C: Seated military m. fatbar: P90 T2110
4x8x60

D1: Low cable flyes: P0 T2010
1x15x25
2x15x27

D2: DB laterals: P30 T2010
3x15x13,5

E1: Upright rows m. kabel: P0 T2010
3x15x45

E2: Fransk pres m. DB's: P30 T2010
3x15x13,5

Dynamisk opvarmning

A: BSQ: P120
1x5x120
1x5x125
1x5x130
1x5x135
1x5x140

B: DL: P120
4x6x150

C1: Walking lunges m. stang: P0
3x24x50

C2: Mave: P60
3 sæt

D1: Seated leg curls: P0
3x15x160p

D2: Calfs: P60
3 sæt

Dynamisk opvarmning

A: CG pulldowns (stirrups): P60
2x10x63
3x10x70

B: CG cable rows: P60
5x8x91

C1: Facepulls: P0
3x15x50

C2: Hammer curls: P30
3x10x26

D1: CS rev. DB flies: P0
3x15x10

D2: Preacher curls: P30
3x12x14

E: WG træk til bryst: P30
3x12x49

Dynamisk opvarmning

A: Bænkpres: P90 T2010
4x15x90

B: Incl. DB pres: P90 T2010
4x12x31

C: MAC shoulder press: P60 T2110
4x15x35

D1: Reversed pushdowns: P0 T2010
3x15x75

D2: DB laterals: P30 T2010
3x15x12

E1: Lean-away laterals: P0 T2010
3x15x5

E2: Fransk pres m. DB's: P30 T2010
3x15x12

Dynamisk opvarmning

A: BSQ: P150
5x10x120

B: DL: P150
4x6x150

C1: Leg extensions: P0
3x20x120p

C2: Seated calfs: P60
3x20x170

D1: Seated leg curls: P0
3x20x150p

D2: Cable crunches: P60
3x20x95

Dynamisk opvarmning

A: MAC pulldown: P90
1x10x200p
4x10x220p

B: DB rows: P90
1x10x44,2
2x10x51,8
2x10x54,4

C1: Cable pullovers: P0
1x12x45
1x12x50
1x12x55
1x12x60

C2: Cable rear delt rows (stirrups): P60
1x12x35
2x12x49
1x12x56

D1: Preacher curls: P0
1x10x18,5
1x8x18,5
1x6x18,5
1x12x12

D2: CS rev. DB fly: P60
3x12x10

E: CG pulldown rows: P45
3x12x49

Træning d. 26.05.15

Dynamisk opvarmning

A: BB Shrugs: P90
4x12x140

B: DB Shrugs: P90
4x15x54,2

C: Evil wheel: P75
4x12+10kg

D: Farmer walks: P60
6x30mx(2x60kg)

Dynamisk opvarmning

A: Incl. BB bænkpres: P90
2x8x80
2x7x90
2x5x100

B: MAC brystpres (plate loaded): P75
6x10x80

C: Seated mili m. fatbar: P75
1x8x60
4x8x70
1x8x60

D1: Dips: P0
4x10+10kg

D2: DB laterals: P45
4x10x16

E1: Pec Deck flyes: P0
4x12x63

E2: Skullcrushers m. DB's: P45
4x8x16,5

F:: BS Pushdowns: P45
3x12x49

Dynamisk opvarmning

A: BSQ: P150
1x5x120
5x6x130

B: DL: P120
4x7x150

C1: Legpress: P0
3x20x170+slæde

C2: Calfs: P60
3x20x170+slæde

D1: Seated leg curls: P0
3x12x170p

D2: Cable crunches: P60
3x12x95

AM
Dynamisk opvarmning

A: Pulldowns (stirrups): P90
1x8x84
4x8x91
1x8x84

B: Proteinhesten: P75
5x10x60

C: Pullovers (stirrups): P75
1x12x60
3x12x70

D1: Cable rear delt rows: P10
4x12x63

D2: Preacher curls: P60
4x6x18,5

E1: CG pulldown rows: P10
3x12x63

E2: Hammer curls: P60
3x12x16

F1: Facepulls: P10
3x12x35

F2: Cable curls: P45
3x12x50

PM
Dynamisk opvarmning

A: BB BP: P120
5x10x100

B: W. dips: P120
1x8xbw
1x8x10
1x8x15
1x8x20
1x8x25
1x8x30
1x7x30
1x6x25

C: Military m. fatbar: P90
1x8x40
1x8x50
3x8x60
1x7x60

D1: Pec Deck flyes: P0
4x12x70

D2: BS pushdowns: P60
4x12x42

E1: DB laterals: P0
4x12x16,5

E2: Reversed pushdowns (stirrups): P60
4x12x35

Dynamisk opvarmning

A: Leg press: P120
1x10x200+slæde
1x10x230+slæde
5x10x260+slæde

B: FSQ: P120
1x8x70
4x8x90

C: DL: P120
4x6x150

D1: Calfs: P0
3 sæt

D2: Mave : 45
3 sæt

Dynamisk opvarmning

A: Pulldowns (stirrups): P90
5x8x91

B: Proteinhesten: P75
1x8x60
5x8x70

C: Pullovers (stirrups): P75
5x12x70

D1: Cable rear delt rows: P10
4x12x63

D2: Preacher curls: P60
4x6x18,5

E1: CG pulldown rows: P10
4x12x63

E2: Hammer curls: P60
4x12x18,5

F1: Facepulls: P10
3x12x35

F2: Cable curls: P45
3x12x50

Dynamisk opvarmning

A: BB BP: P120
1x8x100
1x8x110
3x6x120
2x3x125
2x2x130

B: W. dips: P90
1x8xbw
1x8x10
1x8x15
3x8x20

C: Siddende skulderpres m. fatbar: P90
1x8x40
1x8x60
2x8x70
2x5x75

D1: Pec Deck flyes: P0
4x12x77

D2: BS pushdowns: P30
4x12x60

E1: DB laterals: P0
4x12x18,5

E2: Reversed pushdowns (stirrups): P30
4x12x35

Dynamisk opvarmning

A: BSQ: P120
1x6x120
1x6x130
4x5x135

B: FSQ: P90
1x6x90
1x5x100
Cluster: 110kg (1+1+1+1+1) P10

C: DL: P120
4x6x160

D1: Goodmornings: P0
4x10x40

D2: Mave: P60
4 sæt

E1: Leg extensions: P0
4x12x140p

E2: Calfs: P60
4 sæt

Dynamisk opvarmning

A: Pulldowns (stirrups): P90
5x8x91

B: Proteinhesten: P75
1x6x60
1x6x70
5x6x80

C: Pullovers (stirrups): P75
1x12x40
1x12x50
1x12x60
3x12x70

D1: Cable rear delt rows: P10
4x12x63

D2: Preacher curls: P60
4x6x18,5

E1: CG pulldown rows: P10
4x12x63

E2: Hammer curls: P60
4x12x18,5

F1: Facepulls: P10
3x12x35

F2: Rev. DB curls: P45
3x12x10,5

Dynamisk opvarmning

A: BB BP: P120
1x6x100
1x6x110
4x6x120

B: W. dips: P90
1x8xbw
5x8x10

C: Siddende skulderpres m. fatbar: P90
1x8x40
1x8x60
1x8x70
3x5x80

D1: Pec Deck flyes: P0
1x12x77
3x12x84

D2: Pushdowns: P30
1x12x80
3x12x90

E1: DB laterals: P0
4x10x18,5

E2: Reversed pushdowns (stirrups): P30
4x12x35

Dynamisk opvarmning

A: GHR: P75
1x10xbw
1x10x5
1x10x10
1x10x15
1x10x20
3x8x25

B: Hyperextensions m. stang: P75
10x20
5x10x40

C: Seated leg curls: P75
5x12x170p

D1: Mave: P20
5 sæt

D2: Calfs: P20
5 sæt

Dynamisk opvarmning

A: Pulldowns (stirrups): P90
5x8x91

B: Proteinhesten: P75
1x6x60
1x6x70
5x6x80

C: Pullovers (stirrups): P75
1x8x50
1x8x60
4x12x70

D1: Cable rear delt rows: P10
4x12x63

D2: Preacher curls: P60
3x6x21
1x5x21

E1: CG pulldown rows: P10
4x10x70

E2: Hammer curls: P60
4x12x21,5

F1: Stående facepulls: P10
4x12x55

F2: Cable curls: P45
4x10x50

Dynamisk opvarmning

A: FSQ: P120
1x5x70 90 100
5x6x110

B: DL: P120
4x6x160

C1: Leg press: P0
3x20x190+slæde

C2: Mave: P60
3 sæt

D1: Leg extensions: P0
3x12x140p

D2: Calfs: P60
3 sæt

Dynamisk opvarmning

A: DB BP: P120
5x8x47,5

B: W. dips: P90
1x8xbw
1x8x10
5x8x20

C: Siddende skulderpres m. DB's: P90
4x10x28,5

D1: Pec Deck flyes: P0
4x12x84

D2: Pushdowns: P30
4x12x90

E1: DB laterals: P0
4x8x21

E2: Reversed pushdowns (stirrups): P30
4x12x35

Dynamisk opvarmning

A: Pulldowns (stirrups): P90
5x8x91

B: Proteinhesten: P75
1x6x60
1x6x70
1x6x80
3x5x90
1x8x80 - 12x60

C: Pullovers (stirrups): P75
1x8x60
4x12x70

D1: Cable rear delt rows: P10
3x12x63
1x10x70

D2: Preacher curls: P60
3x6x21,5
1x5x21,5

E1: CG pulldown rows: P10
2x12x70
2x10x70

E2: Hammer curls: P60
4x12x21,5

F1: Stående facepulls: P10
3x12x55

F2: Cable curls: P45
3x10x60

Dynamisk opvarmning

A: Leg press: P90 +slæde
1x8x200
1x8x230
5x8x260
5x8x270

B: DL: P120
4x5x160

C: Walking lunges m. DB's: P90
4x24x(2x18,5)

D: SLDL: P90
2x10x65
2x10x70

E1: Calfs:
3 sæt

E2: Mave:
3 sæt

Træning d.14.06.15 i gammelt center

Dynamisk opvarmning

A: BP: P90
5x8x110

B: DB incl. pres: P90
5x12x30

C: DB press: P75
4x10x20

D1: Pec deck flyes: P0
4x12x65

D2: DB laterals: P60
4x12x16

E: Pushdowns m. reb: P45
3x12x?

Dynamisk opvarmning

A: OA Pulldowns (stirrups): P90
1x8x70
1x8x77
1x8x84
5x8x91

B: Seated oa row (stirrups): P75
1x8x35
2x8x42
2x8x49
2x8x56

C: Pullovers: P75
1x12x65
4x12x75

D1: Cable rear delt rows: P10
4x10x70

D2: Preacher curls: P60
1x8x21
1x7x21
2x6x21

E1: CG pulldown rows: P10
2x12x70
2x10x70

E2: Hammer curls: P60
4x10x23,5

F1: Stående facepulls: P10
3x12x55

F2: Cable curls m. reb: P45
3x12x50

Dynamisk opvarmning

A: Cyclist BSQ, okklusion: P60
2x(2x15x60)

B: Goodmornings: P60
1x12x40
4x10x60

C: Walking lunges, okklusion: P60
4x24xbw

D1: Leg extensions: P20
4x12x140p

D2: Mave: P20
4 sæt

E1: Seated leg curls: P20
4x12x140p

E2: Calfs: P20
4 sæt

F: Farmer holds: P75
3x60sx(2x30)

My MOOSCLES are STRONKER!

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