Low rep Ben

OPV: Agile 8

Squat 5x5 RampUp +1x5 backoff 80%
5x20
5x50
5x70
5x85
5x100
8x80


Dødløft 5x5 RampUp +1x5 backoff 80%
5x20
5x70
5x90
5x110
5x130
5x140
8x120

Benpress 4x6-8
8x230
8x230
8x230
8x230

Leg Curl 4x6-8
8x20
8x20
8x20
8x20

leg extensions 4x8-10
10x35
10x35
10x35
10x35

DB bench Press
Opv
12x40
8x50
5x70
5x80
6x70
6x70
6x70

DB skulder Press
10x40
6x50
6x50
6x50
6x50
6x45

Incline BB pres
12x50
12x50
12x50
12x50

Dips
10xbw
10xbw
10xbw

Db fly
6x45->5x40
6x45->6x36

Cable fly
12x20
12x20
12x20
12x20

Stående skulder row
12x25
12x25
12x25
12x25
SS
Side latereals
12x16
12x16
12x16
12x16

Mandag d 31/3

Ryg/biceps

Chinups / WG
8xbw
6xbw+5
6xbw+5
6xbw+5
6xbw+5
6xbw+5 ---> 2xbw

BOR
10x50
10x70
10x70
10x70
10x70
10x70

DB rows
15x25
15x25
15x25
12x25

BTN Pulldown
12x50
12x50
12x50
12x50

Bb shrugs
15x80
15x80
15x80

Facepulls
15x50
15x50
15x50
15x50

Lidt curls

Ben

Agile 8

Squat
10x20
8x50
8x70
8x80
8x80
8x80
8x80
8x80

Dødløft
10x20
10x70
10x100
10x100
10x100
10x100

Benpress
15x150
15x150
15x150
15x150

Calf Press
4x15 a150
Seated calf Press
4x12 a 50

Leg curl
4x12 a 15

Skulder/triceps

Dips
10xbw
10xbw+10
10xbw+10
10xbw+10
10xbw+10
10xbw+5
10xbw+5----->bwx5

DB skulderpress
12x40
12x40
12x40
12x40

Latereal raises
12x8
12x8
12x8
12x8
12x8
12x8

Stående rows
15x25kg
15x25kg
15x25kg
15x25kg

Facepulls
15x40kg
15x40kg
15x40kg
15x40kg

Triceps Pushdown
15x25
15x25
15x25
15x25

Oh triceps extensions
15x25
15x25
12x25
12x25

Cardio 400kal

Cykel LISS

Ryg + lidt high rep Squat

Squat
20x20
15x50
15x70
15x70
15x70
12x70

WG Chinups
8xbw
8xbw
8xbw
8xbw
8xbw

CG pulldowns
15x60
15x60
12x60
12x60

Chest supportet rows
15x35
15x35
15x35

CG pulldown
6x60-->6x50
6x60-->6x50
6x60-->6x50

Bryst/ biceps

Bb curls
20x20
15x30
15x30
15x30
15x30

DB curls
15x15
15x15
18,5x6--->6x12.5
18,5x6--->6x12.5

Concentration curls
4x15 8

Incline bench Press WG
15x60
15x60
15x60
15x60
15x60

DB bench pres
15x25
15x25
15x25
15x25

Cable fly
15x20
15x25
15x25
15x25

Front squat
10x20
10x30
10x40
8x50
8x60
8x70
8x70
8x70
10x50

Leg curl
15x15
15x15
15x15
12x15
12x15

Walking lunges
16skridt +22kg
16skridt +22kg
16skridt +22kg

Benpress
12x200
12x200
12x200
12x200

Calf Press
15x200
15x200
15x200
15x200

Seated calf Press
12x45
12x45
12x45
12x45

Dips
10xbw rest 1:00min
10xbw
10xbw
10xbw
10xbw
8xbw rest 1:30 herefter
10xbw
10xbw
8xbw

DB skulderpress
12x37
12x37
10x37
10x37

Stående row
15x30
15x30
15x30
15x30
15x30

Side latereals
15x8
15x8
12x8
12x8

Facepulls
20x40
20x40
20x40
20x40
Ss lidt cable flys
15x20
15x20
15x20

Pushdown
15x25
15x25
15x25
15x25

Oh extensions
12x28
10x25
10x25
10x25

1hand oh ex
20x8
20x8

Har slettet en del log da jeg ikke gad logge mere . Skiftede dog mening.


Upper/lower split Inc .

UPPER light . TUT 4010

Incline DB 4-6 x 6-10
Horizontal Row 2-3 x 6-10
OHP 2-3 x 6-10
Horizontal Row 2-3 x 12-15
Flies 2-3 x1 2-15
Tricep Extension 2-3 x 12-15
Bicep Curl 2-3 x 12-15

Lower (Heavy) TUT 21X1

Squat 3-5 x 3-5
Deadlift 3-5 x 3-5
Leg Curl 2-3 x 6-10
Calf Raise 4-6 x 6-10

Upper (Heavy) TUT 21X1

Bench Press 3-5 x 3-5
Horizontal Row 3-5 x 3-5
Chest Press 2-3 x 6-8
Vertical Row 3-3 x 8-12
Lateral Raises 2-3 x 8-12

Lower (Light). TUT 4010

Squat 4-6 x 8-12
Single Leg Work 2-3 x 6-10
Calf Raise 4-6 x 6-10
Leg Press 2-3 x 12-15
Calf Raise 2-3 x 6-10
Leg Extension 2-3 x 12-15
Leg Curl 2-3 x 12-15

Upper (Light) - Weak body part training day example TUT 4010

Horizontal Row 2 x 4-6
Horizontal Row 2 x 10-15
Vertical Row 2 x 10-15

Lower Heavy RPE 9

Squat 3-5sæt a 3-5reps RPE9
10x50
10x70
5x80
5x95
5x85 her skulle jeg være blevet på 95, skal lige finde rundt i RPE systemet
5x85
5x85
5x85
5x85
5x85
5x95
5x95
5x95
4x95
3x95

RDL 3-5sæt a 3-5reps RPE9
10x70
8x90
5x100
5x100
5x100
4x100

Leg Curl 2-3sæt a 6-10reps AUTOREGULATE

Stående Calf Raises 4-6sæt a 6-10reps AUTOREGULATE

OFF

Upper Heavy RPE 9

DB bench pres 3-5reps RPE 9
8x36
5x56
5x80
6x70
4x80
4x80
2x80

Seal bb row 3-5 reps RPE 9
8x70
5x80
5x80
5x76
5x76
5x76
5x76
5x76
4x76
4x76
3x85

Chest Press 2-3 sæt a 6-8 reps AUTOREGULATE
8x70
8x100
8x120
8x110
7x110

Vertical pulldown CG supernaited grib 2-3 sæt a 8-12 reps AUTOREGULATE
12x55
12x65
10x65
10x65

Laterale raises 2-3 sæt a 8-12 reps AUTOREGULATE
12x12
12x16
12x21
10x21
10x21

Lower Light RPE8

agile8

Squat 4-6 x 8-12 RPE8
10x20
10x50
12x80
12x80
10x80
10x75
10x75
10x75
10x75
8x70

Single Leg Work 2-3 x 6-10
DB Lunges
2x16paces 25kg

Calf Raise 4-6 x 6-10
Standing calfraises
10x300
10x300
8x300

Leg Press 2-3 x 12-15
15x200
15x200
15x200

Calf Raise 2-3 x 6-10
seated
10x45
10x45
10x45

Leg Extension 2-3 x 12-15
15x20
15x20

Leg Curl 2-3 x 12-15
15x15
15x15

Upper tweak. Ryg / Side latereals / Biceps

Seal bb rows RPE 9 rest 2 min
10x20
6x70
6x85
6x80
5x75
5x75
4x75
6x70

Seatede cable row 3 sæt a 10-15reps
15x55
15x55
15x55

WG cable pulldown 3 sæt a 10-15reps
15x55
15x55
12x55

DB curls 3 sæt a 12-15reps
15x12.5kg DB
15x12.5kg DB
15x12.5kg DB

Concentration DB curls 3 sæt a 12-15reps
15x10
15x10
15x12.5kg DB

Side latereals 5 sæt a 12-15reps
15x10
15x10
15x10
15x10
15x10kg DB

Off

Upper light

Incline DB 4-6 x 6-10 RPE 10. skulle det have været . blev vist nærmere 9-9,5
Incline BB bench press
10x20
10x50
10x70
10x80
8x75
6x75
5x70

Horizontal Row 2-3 x 6-10 RPE 10 . skulle det have været . blev vist nærmere 9-9,5
Seal bb row
8x75
8x70
8x70
6x70
5x70



OHP 2-3 x 6-10
Skulder press
10x22.5 db
10x22.5 db
8x22.5 db
6x22.5 db
5x22.5 db


Horizontal Row 2-3 x 12-15
Seated Cable row
15x55
15x55
12x55

Flies 2-3 x1 2-15
incline flies
15x10kg db
15x10kg db
15x10kg db

Tricep Extension 2-3 x 12-15
Rope pushdowns
15x35
15x35
12x35
10x35

Bicep Curl 2-3 x 12-15
DB curls
15x15kg db
12x15kg db
10x15kg db

Lower Heavy

Squat 3-5 sæt a 3-5 reps RPE 9
10x50
8x50
8x50
6x80
5x90
5x100
5x100
5x100
4x100
4x100
4x100

Dødløft 3-5 sæt a 3-5 reps RPE 9
5x70
5x100
5x120
5x140
5x140
5x140

Leg curl 2-3sæt a 6-10 reps
10x20
8x22
8x22
6x22
5x22

Calf raises
10x300
8x300
Singleleg 2x6 a 60

3 sæt ABS

Upper Heavy
DB bench Press 3-5 sæt a 3-5 reps RPE 9
10x40
5x56
5x80
5x80
4x80 bliv på disse næste gang
6x70
6x70
5x70

Bb BOR 3-5 sæt a 3-5 reps RPE 9
10x50
5x70
5x80
5x80
5x80
5x70

Incline bb bench Press 2-3sæt 6-10 autoreregulate
10x70
7x70
6x70

Closegrip pulldowns 2-3sæt 8-12 autoreregulate
12x65
12x65
10x65

Side latereals 2-3sæt 8-12 autoreregulate
12x11kg db,s
12x11kg db,s
10x11kg db,s

Cable Pushdown 3sæt 3-6 autoreregulate
Cable tower
6x40
6x40
6x40

Biceps DB curls 3sæt 3-5 autoreregulate
5x20 kg DB
5x20 kg DB
5x20 kg DB

Hammer curls 3sæt 3-5 autoreregulate
5x18.5kg DB
5x18.5kg DB
5x18.5kg DB

Lower Light RPE8

agile8

Front Squat 4-6 x 8-12
10x20
10x50
12x60
12x55
10x55
10x55

Single Leg Work 2-3 x 6-10
DB Lunges
2x16paces 20kg

Calf Raise 4-6 x 6-10
Standing calfraises
10x300
10x300
8x300
10x300

Leg Press 2-3 x 12-15
15x200
15x200
15x200

Calf Raise 2-3 x 6-10
seated
10x45
10x45
10x45

Leg Extension 2-3 x 12-15
15x20
15x20

Leg Curl 2-3 x 12-15
15x15
15x15

2 sæt ABS

Upper tweak. Ryg / Side latereals / Biceps

BOR bb rows RPE 9 rest 2 min
10x20
6x70
6x75
6x75
5x75
5x75
4x75


Seatede cable row 3 sæt a 10-15reps
15x55
15x55
15x55

WG cable pulldown 3 sæt a 10-15reps
15x55
15x55
12x55

DB curls 3 sæt a 12-15reps
15x12.5kg DB
15x12.5kg DB
15x12.5kg DB

Concentration DB curls 3 sæt a 12-15reps
15x10
15x10
15x10kg DB

Side latereals 5 sæt a 12-15reps
15x10
15x10
15x10

Upper light TUT 4010 på det hele

Lower Heavy

Squat

8x20
8x50
5x80
5x100
5x100
4x100
4x100 1sec pause bunden
3x100 + 6x80 downset

RDL
5x70
6x105
5x105
5x105

Stående calf raises
10x300
10x300
10x300

7/5 off

Upper Heavy

Bb benchpress tempo 2011 rest 3:00
5x20
5x50
5x80
5x100
5x100
5x100
4x100
4x100
3x100
1x100 god lang pause på brystet

Bor pendlay row tempo 2111 rest 1:30
7x70
5x70
5x70
5x70
5x70

Incline bench pres tempo 2011 rest 1:30
8x70
8x70
8x70

Seated cable row tempo 2011 rest 1:30
12x65
12x65
10x65

Laterale raises. 1 arm af gangen. Tempo 2110 rest 0:40
12x11
12x11
12x11

Bb curls Tempo 2110 rest 1:30
5x50
5x50
5x50

Triceps cable tower Pushdown Tempo 2110 rest 1:00 SS hammer curls tempo 2011 rest 1:00
6x40 ss 5x18,5kg DB,s
6x40 ss 5x18,5kg DB,s
6x40 ss 5x18,5kg DB,s

9/5
Lower light

10/5

Upper tweak
Ryg

Off

Lower Heavy

Squat

8x20
8x50
8x70
5x90
4x102,5
3x102,5
3x102,5
6x90
6x90

RDL
8x20
8x70
6x110
5x110
5x110
5x110

Ghr
2x10 bw

Calf raises
4x10 a 300