Onsdag 15-08

Cardio


Løb:
4,3 km

Torsdag 16-08

Chest + Quads


Squat:
8 @ 70
8 @ 70
8 @ 70
8 @ 70

BB bench press:
5 @ 65
5 @ 65
5 @ 65
5 @ 65
2 @ 70

Incline DB bench press:
6 @ 18
6 @ 20
6 @ 22
6 @ 25

Low incline DB fly:
10 @ 14
10 @ 14
10 @ 14
10 @ 14
10 @ 14

Lever chest press, ecc.:
15 @ 10
15 @ 15
15 @ 15

Leg extension:
10 @ 40
10 @ 50
10 @ 55
10 @ 55
10 @ 55

Fredag 18-08

Back + Hams


Deadlift:
4 @ 80
4 @ 85
4 @ 85
4 @ 85
4 @ 90
4 @ 90

Bent-over BB rows:
5 @ 60
5 @ 65
5 @ 65
5 @ 70
5 @ 70

Pullup:
3 @ Min egen kropsvægt
3 @ Min egen kropsvægt
3 @ Min egen kropsvægt
2 @ Min egen kropsvægt
2 @ Min egen kropsvægt

Pulldown:
10 @ 40
10 @ 45
10 @ 45
10 @ 45
10 @ 40

Chest-supp. DB row:
8 @ 12
8 @ 12
8 @ 12
8 @ 12
8 @ 12
8 @ 12
8 @ 12
8 @ 12
-30 sek. pause mellem sæt

Romanian deadlift:
6 @ 60
6 @ 60
6 @ 60
6 @ 60

Leg curl:
10 @ 30
10 @ 30
10 @ 25
10 @ 25
10 @ 25

Cardio


Interval træning, løb:
2 @ Omkring foldboldbane, spurt på kort side, lunte på lang side
2 @ Omkring foldboldbane, spurt på kort side, lunte på lang side
2 @ Omkring foldboldbane, spurt på kort side, lunte på lang side
2 @ Omkring foldboldbane, spurt på kort side, lunte på lang side

Lørdag 18-08

Delts + Calves


Millitary press:
5 @ 35
5 @ 40
5 @ 40
5 @ 40
5 @ 40

Seated lateral raise:
6 @ 5
6 @ 6
6 @ 7
6 @ 7

Seated DB shoulder press:
6 @ 20
6 @ 22
6 @ 22
6 @ 22

Standing DB lateral raise:
10 @ 7
10 @ 7
10 @ 7
10 @ 7
10 @ 7

Calf raise:
10 @ 90
10 @ 100
10 @ 110
30 @ 90
30 @ 90

DB rear delt row:
10 @ 12
10 @ 12
10 @ 12
10 @ 12

Torsdag 09-08

Squat + Arms


Squat:
5 @ 75
5 @ 75
3 @ 85
3 @ 85
5 @ 75
5 @ 75

A1 CG bench press:
6 @ 60
6 @ 60
6 @ 60
6 @ 60
6 @ 60
6 @ 60

A2 Seated DB curl:
8 @ 12
8 @ 12
8 @ 12
8 @ 12
8 @ 12
8 @ 12
- A1 og A2 er kørt lige efter hinanden, pause på 60-90 sek. når begge sæt er færdig

B1 EZ curl:
6 @ 28
6 @ 33
6 @ 33
6 @ 33
6 @ 33
6 @ 33

B2 Rope pushdown:
8 @ 35
8 @ 41
8 @ 41
8 @ 41
8 @ 41
8 @ 41
- B1 og B2 er kørt lige efter hinanden, pause på 60-90 sek. når begge sæt er færdig

DB tricep extension:
8 @ 22
8 @ 22
8 @ 22
8 @ 22

Mandag 27-08


Squat:
6 @ 70
6 @ 70
6 @ 70
6 @ 70
6 @ 70
6 @ 70

A1 Romanian deadlift:
10 @ 50
10 @ 50
10 @ 50
10 @ 50

A2 DB lunges:
12 @ 12
12 @ 12
12 @ 12
12 @ 12

B1 Lying leg raise:
15 @
15 @
15 @
15 @

B2 Lying leg curl:
10 @ 20
10 @ 20
10 @ 20
10 @ 20

Leg:
15 @ 90
15 @ 90
15 @ 90
15 @ 90

Onsdag 29-08


Bench pres:
6 @ 60
6 @ 60
6 @ 60
6 @ 60
6 @ 60
6 @ 60

A1 Wide grip BOR:
12 @ 50
12 @ 55
12 @ 55
12 @ 55

A2 Incline DB bench pres:
12 @ 20
12 @ 20
12 @ 20
12 @ 20

B1 Wide grip pulldown:
10 @ 50
10 @ 50
10 @ 50
10 @ 50

B2 DB lateral raise:
10 @ 8
10 @ 8
10 @ 8
10 @ 8

DB curl:
8 @ 12
8 @ 12
8 @ 12
8 @ 12

Mandag 03-09


Squat:
6 @ 70
6 @ 70
6 @ 70
6 @ 70
6 @ 70
6 @ 70

A1 Romanian deadlift:
10 @ 50
10 @ 55
10 @ 55
10 @ 55

A2 DB lunges:
12 @ 12
12 @ 12
12 @ 12
12 @ 12

B1 Lying leg raise:
15 @
15 @
15 @
15 @

B2 Lying leg curl:
10 @ 20
10 @ 25
10 @ 25
10 @ 25

Leg:
15 @ 90
15 @ 100
15 @ 100
15 @ 100