Jeg smider nogle forskellige trænings pas op her for at finde ud af hvad for et jeg skal kører da jeg syndes at det er en jungle at finde et "rigtigt" trænings pas. Eller lave sit eget.

Alle øvelser bliver taget 8-12 rep x 3

Mandag: Back & Biceps

Back
Pull Ups

Back
Wide Grip Lat Pulldown

Back
Close-Grip Front Lat Pulldown

Back
Reverse Grip Vertical Row
Back
Barbell Bent Over Row

Back
Barbell Reverse Grip Bent Over Row

Back
Back Extensions - Hyperextensions

Biceps
Incline Bench Dumbbell Curl

Biceps
Preacher Curl

Biceps
Alternate Seated Hammer Curl
Forearms
EZ Bar Reverse Grip Barbell Curl

Back
Machine Assisted Pull Up
Tirsdag: Legs & Shoulders

Upper Legs
Barbell Full Squat
Upper Legs
Stiff-Legged Barbell Deadlift
Upper Legs
Dumbbell Lunges
Upper Legs
Leg Extensions

Upper Legs
Seated Leg Curl

Upper Legs
Thigh Abductor

Upper Legs
Thigh Adductor

Lower Legs
One Leg Donkey Calf Raise

Shoulders
Dumbbell Arnold Press

Shoulders
Dumbbell Lateral Raise
Shoulders
Dumbbell Front Raise

Shoulders
Dumbbell Cuban Press

Shoulders
Barbell Up Right Row

Shoulders
Dumbbell Shoulder Shrug
Onsdag: Chest & Triceps


Chest
Barbell Bench Press

Chest
Dumbbell Incline Bench Press

Chest
Dumbbell Incline Fly 30 sec

Chest
Dumbbell Fly 30 sec

Chest
Cable Inner Chest Press

Chest
Cable Lower Chest Raise

Chest
Barbell Decline Bench Press
Triceps
Tricep Dumbbell Kickback

Triceps
Seated Tricep Dip
Triceps
EZ Bar Triceps Extension
Triceps
Reverse Grip Skullcrusher

Triceps
Reverse Grip Triceps Pushdown

Triceps
Cable Triceps Pushdown

Triceps
Triceps Pushdown - Rope

Og så forfra og holde hviledag Søndag.