Dag 1: Bryst, skulder & triceps

Bænkpres 5x6-8
DB skråbænk 4x8-10
DB bænkpres 4x8-10
Skråbænk cable-flyes 3x10-12
-
DB skulderpres 5x6-8
DB lateral raise 4x8-10
Cable one-arm lateral raise 3x10-12
-
Dips 5x6-8
DB decline tricep extensions 4x8-10
Pushdowns 3x10-12

Dag 2: Ryg & biceps

BB bent-over row 5x6-8
Pulldowns 5x6-8
DB chest-supported row 4x8-10
Close-grip pulldown 4x8-10
Cable seated rows 4x8-10
EZ-bar pullover 3x10-12
-
Smith shrug 3x10-12
-
EZ-bar curl 4x8-10
Dumbbells incline curl 3x10-12
EZ-bar 21's curl 3x21 (7+7+7)

Dag 3: Ben & mave

Squat 5x6-8
Benpres 4x8-10
Leg extensions 3x10-12
-
Rumænsk dødløft 5x6-8
Lying leg curl 4x8-10
Standing leg curl 3x10-12
-
Standing calf raise 3x10-12
Seated calf press 3x10-12
-
Cable lying leg-hip raise 3x10-12
Seated crunch 3x10-12

Forfra ...

På forhånd tak !