Hey alle sammen har prøvet at sætte mit eget program sammen og ville lige hører om jeg evt. mangler noget.

Tak
mandag
Bench press: 5x5
Bench press: 8x1 65% a 1RM
Bench press: 1x1 55% a 1RM til failure
Incline press: 3x6
Dumbbell bench press: 4x8. 2-4 sec pause ved bunden
One arm eccentric barbell curl: 5x5
Zottman curl: 4x12
Prone ISO ABS: 2x60

Tirsdag
Back squat: 3x5 75% a 1RM
Back squat: 1x20 60% a 1RM
Front squat: 2x12
Leg curls: 4x12
One-leg squat: 3x12
Dumbbell side bend: 2x8
Landmines 2x10

Onsdag
Military press 5x5
Lateral raise: 4x12
Barbell front raise: 4x10
Bent-over fly: 3x15
Upright dips: 3xfailure
Skull crushers: 6x15
Leg raises (knees to chest) 3x12
Leg raises (straight up) 2x10

Torsdag
Deficit deadlift: 5x5 65% a 1RM
Dumbbell shrug: 5x20
Farmer’s walk: 4x 15-20 meter
Chin-ups: 5x5
Dumbbell rows: 4x12
Straight-arm pull-downs: 5x15

Fredag
Løb 45 min.