Dag 19: Shoulders

Cardio
20 min - Cykling

Seated Barbell Twist
150 reps, per side

Smith Machine Overhead Shoulder Press (behind the neck)
2 warm up sets of 8-10 reps - 15
3 sets of 10 reps - 40,45,50

Seated Side Lateral Raise
4 drop sets of 10 reps - 10,8

Smith Machine Shrug
1 warm up set of 8-10 reps - 50
3 sets of 18-20 reps - 60,60,60

Reverse Flyes
7 sets of 15 reps + partial reps until failure - 8,8,9,9,10,10,10

Cardio
25 min - Cykling

Dag 20: Chest and Triceps

Cardio
20 min - Cykling

Seated Barbell Twist
150 reps, per side

Dumbbell Bench Press
2 warm up sets - 20,22
3 sets of 6-8 reps - 28,30,32

Incline Dumbbell Press
2 warm up sets - 18,20
2 sets of 10 reps, 1 triple drop set of 10 reps - 24,26 - 26,20,14

Butterfly
2 warm up sets - 40,45
3 drop sets of 8 reps - 65,45

Triceps Pushdown - Rope Attachment
2 warm up sets - 15,15
3 drop sets of 12 reps - 27.5,17.5

Cable Rope Overhead Triceps Extension
2 warm up sets - 15,15
3 drop sets of 12 reps - 25,20

Smith Machine Close-Grip Bench Press
2 warm up sets - 30,30
2 sets of 12 reps, 1 set of 12 reps + partial reps until failure - 50,50,50

Cardio
20 min - Cykling

Seated Barbell Twist
150 reps, per side

Dag 21: Shoulders, calves and abs

Cardio
20 min - Cykling

Seated Barbell Twist
150 reps, per side

Superset:

Side Lateral Raise
2 warm up sets of 8-10 reps - 7,8
3 triple drop sets of 10-12 reps - 12,9,7

Front Plate Raise
1 warm up set of 8-10 reps - 5
3 sets of 10-12 reps - 10,10,10

Superset:

Military Press
2 warm up sets of 8-10 reps - 40,40
3 drop sets of 8 reps - 60,40

Seated Bent-Over Rear Delt Raise
2 warm up sets of 8-10 reps - 10,10
3 sets of 12 reps - 12,12,14

Working Set:

Dumbbell Shrug
3 sets of 20 reps - 30,30,30

Superset:
Seated Calf Raise
2 triple drop sets of 10-12 reps - 190,170

Standing Calf Raises
1 set to failure - 150

Cardio
20 min - Cykling

Seated Barbell Twist
150 reps, per side

Dag 22: Triceps and Chest, Mave

Cardio
20 min - Cykling

Seated Barbell Twist
150 reps, per side

Dumbbell Bench Press
5 warm up sets of 8-10 reps - 14,16,18,20,22
2 sets of 6-8 reps - 30,30

Decline Barbell Bench Press
2 warm up sets of 8-10 reps - 50,60
1 triple drop set of 6-8 reps - 80,60,40

Incline Dumbbell Press
2 sets of 8-10 reps - 20,22
1 drop set of 8-10 reps - 24,18

Cable Crossover
2 sets of 10-12 reps - 15,17.5
1 drop set of 10-12 reps - 20,15

Superset:

Lying Close-Grip Barbell Triceps Extension Behind The Head
3 sets of 10-12 reps - 30

Bent-Arm Barbell Pullover
3 sets of 8-10 reps - 30

Resume normal sets:

Seated Triceps Press
2 warm up sets of 8-10 reps - 26,26
3 sets of 10-12 reps - 28,30,30

Bench Dips
3 drop sets of 10-12 reps + partial reps until failure - 15,10

Decline Reverse Crunch
3 sets of 15 reps

Cardio
20 min - Cykling

Seated Barbell Twist
150 reps, per side

Dag 23: Back & Biceps

Cardio
20 min - Cykling

Seated Barbell Twist
150 reps, per side

Giant Set:

Chin-Up
1 warm up set of 8-10 reps
3 sets of 15 reps

Seated Cable Rows
1 warm up set of 8-10 reps
3 sets of 15 reps - 55,55,50

Wide-Grip Pulldown Behind The Neck
1 warm up set of 8-10 reps
3 sets of 15 reps - 60,60,55

Resume normal sets:

Smith Machine Bent Over Row
1 warm up set of 8-10 reps - 30
3 sets of 15 reps - 50,60,70

Hammer Curls
2 warm up sets of 8-10 reps - 8,10
3 sets of 20 reps - 18,20,22

Barbell Curl
2 warm up sets of 8-10 reps - 15,20
3 sets of 10-12 reps - 25,30,30

Cable Hammer Curls - Rope Attachment
3 sets of 20 reps - 12.5,15,17.5

Cardio
20 min - Cykling

Seated Barbell Twist
150 reps, per side

Dag 24: Shoulders/calves and abs

Seated Barbell Twist
150 reps, per side

Pyramid/Drop Set:
Side Lateral Raise
5 sets of 50,40,30,20,10 reps - 7,8,9,10,12
5 drop sets of 10 reps - 12,10,9,8,7

Resume normal sets:
Hammer Incline Shoulder Press
2 warm up sets of 8-10 reps - 20,25
1 triple drop set of 6-10 reps - 45,35,25

Dumbell Shrugs
1 warm up set of 8-10 reps - 22
2 sets of 8-12 reps - 30,30

Superset:
Standing One-Leg Calf Raises
3 sets of 10-12 reps

Calf Press On The Leg Press Machine
3 sets of 10-12 reps - 190,190

Resume normal sets:
Sit-Up (with legs on bench)
3 sets of 30 reps (10 full reps, 10 bottom half-reps, 10 top half-reps)

Cardio
50 min - Svømning

Seated Barbell Twist
150 reps, per side

Dag 25: Chest/Back

Cardio
25 min - Cykling

Seated Barbell Twist
150 reps, per side

Superset:

Pullups
3 sets of 16-20 reps

Dumbbell Bench Press
3 sets of 8-10 reps - 28,30,32

Superset:

Seated Cable Rows
3 sets of 12-16 reps - 50,55,60

Incline Dumbbell Press
3 sets 8-12 reps - 26,28,30

Superset:

Reverse Grip Cable Pulldowns
2 sets of 8-10 reps - 80,90

Incline Dumbbell Flyes
2 sets of 8-10 reps - 24,26

Cardio
25 min - Cykling

Seated Barbell Twist
150 reps, per side

Dag 26: Legs


Cardio
25 min - Cykling

Seated Barbell Twist
150 reps, per side

Superset:

Seated Leg Curl
1 set of 20 reps - 50

Leg Extensions
1 set of 40 reps - 65

Pyramid set:


Barbell Squat
1 warm up set of 8-10 reps - 40
3 sets of 40,30,10 reps - 70,80,90

Superset:

Leg Extensions
2 set of 20 reps - 55,60

Seated Leg Curl
2 set of 20 reps - 70,75

Cardio
25 min - Cykling

Seated Barbell Twist
150 reps, per side

Dag 27: Biceps & Triceps

Cardio
25 min - Cykling

Seated Barbell Twist
150 reps, per side

DTP Superset:


Dumbbell Alternate Bicep Curl
5 sets of 50,40,30,20,10 reps - 12,14,16,18,20
5 sets of 10,20,30,40,50 reps - 20,18,16,14,12

3-Exercise Triceps Extension (Alternate between Skullcrushers, Rockers, and Head Smackers)
5 sets of 50,40,30,20,10 reps - 20
5 sets of 10,20,30,40,50 reps - 20

Cardio
25 min - Cykling

Seated Barbell Twist
150 reps, per side

Dag 28: Shoulders, Calves & Abs

Cardio
25 min - Cykling

Seated Barbell Twist
150 reps, per side

Standing Calf Raises
10 sets of 15-30 reps

Decline Crunch
2 warm up sets of 8-10 reps
3 sets of 15 reps

DTP Set:

Smith Machine Overhead Shoulder Press
5 sets of 50,40,30,20,10 reps - 20,25,30,35,40

Smith Machine Overhead Shoulder Press (Behind the Neck)
5 sets of 10,20,30,40,50 reps - 30,25,20,15,10

Giant Set:

Upright Barbell Row (wide grip)
3 sets of 10,7,5 reps - 30,30,30
1 triple drop set of 6-8 reps - 30,20,15

Upright Barbell Row (medium grip)
3 sets of 10,7,5 reps - 30,30,30
1 triple drop set of 6-8 reps - 30,20,15

Upright Barbell Row (narrow grip)
3 sets of 10,7,5 reps - 30,30,30
1 triple drop set of 6-8 reps - 30,20,15

Cardio
25 min - Cykling

Seated Barbell Twist
150 reps, per side

Morgenvægt - 90 kg. = Smidt 7 kg på 2 måneder, mål kommer snart!

Dag 29: Chest&Back

Cardio
25 min - Cykling

Seated Barbell Twist
150 reps, per side

Superset:

Bent-Arm Dumbbell Pullover
1 warm up set of 8-10 reps - 28
3 sets of 10-12 reps - 32,34,36

Dumbbell Bench Press
1 warm up set of 8-10 reps - 30
3 sets of 6-8 reps - 32,34,36

Superset:


Incline Dumbbell Flyes - With A Twist
1 warm up set of 8-10 reps - 20
2 sets of 10-12 reps - 26,28

Bent Over Barbell Row
1 warm up set of 8-10 reps - 40
3 sets of 10-12 reps - 60,70,80

Superset:

Cable Crossover
1 warm up set of 8-10 reps - 12.5
3 sets of 10-12 reps - 15,17.5,20

One-Arm Dumbbell Row
1 warm up set of 8-10 reps - 26
3 sets of 10-12 reps - 30,30,30

Superset:

Underhand Cable Pulldowns
1 warm up set of 8-10 reps - 50
3 sets of 10-12 reps - 70,80,90

Dumbbell Bench Press
1 warm up set of 8-10 reps - 20
3 sets of 6-8 reps - 32,34,36

Cardio
25 min - Cykling

Seated Barbell Twist
150 reps, per side

CutStats d. 1/3-2012 - Sammenlignet med 2/1-12 da bulken var slut!

Kold form!
Vægt: 90kg (-7kg)
Underarm: 33cm (+1cm)
Arm: 39,5cm (-0,5cm)
Skulder: 131cm (+0cm)
Lår: 64cm (-2cm)
Læg: 38,5cm (-1,5cm)
Bryst: 114cm (-2cm)
Talje: 86cm (-5cm)

2 Måneders cut gav ovenstående resultater.. Lad os se hvad den siger inden jeg rejser d.15 April!

Dag 30: Shoulders/Calves/Abs

Cardio
25 min - Cykling

Seated Barbell Twist
150 reps, per side

Dumbbell Shoulder Press
2 warm up sets of 8-10 reps - 18,20
3 sets of 10-12 reps - 24,26,28

Superset:

Side Lateral Raise
2 warm up sets of 8-10 reps - 7,8
4 sets of 10-12 reps - 9,10,12,14

Reverse Flyes
2 warm up sets of 8-10 reps - 7,8
4 sets of 10-12 reps - 8,9,10,12

Working Set:

Dumbbell Shrug
1 warm up set of 8-10 reps -20
4 sets of 20 reps - 26,28,30,32

Superset:
Seated Calf Raise
1 warm up set of 8-10 reps - 40
3 sets of 20 reps - 80,100,120

Weighted Sit-Ups
3 sets of 15-17 reps - 10,15,20

Calf Press On The Leg Press Machine
3 sets of 10-12 reps - 170,180,190

Incline Lying Leg Raise
1 warm up set of 8-10 reps
3 sets of 12-15 reps

Cardio
25 min - Cykling

Seated Barbell Twist
150 reps, per side

Morgenvægt 89kg
Dag 31: Legs/Abs

Cardio
25 min - Cykling

Seated Barbell Twist
150 reps, per side

DTP Superset:

Leg Extensions
5 sets of 50,40,30,20,10 reps - 30,40,50,60,70
5 sets of 10,20,30,40,50 reps - 70,60,50,40,30

Seated Leg Curl
5 sets of 50,40,30,20,10 reps - 40,50,60,70,80
5 sets of 10,20,30,40,50 reps - 80,70,60,50,40

Resume normal sets:

Dumbbell Lunges
1 warm up set of 8-10 reps
3 sets of 10 reps - 12,20,22

Mavetræning

Cardio
25 min - Cykling

Seated Barbell Twist
150 reps, per side

Dag 32: Chest & Back

Cardio
25 min - Cykling

Seated Barbell Twist
150 reps, per side

DTP Superset:

Dumbbell Bench Press
5 sets of 50,40,30,20,10 reps - 16,18,20,24,30
5 sets of 10,20,30,40,50 reps - 30,24,20,18,16

Bent Over Two-Dumbbell Row
5 sets of 50,40,30,20,10 reps - 16,18,20,24,30
5 sets of 10,20,30,40,50 reps - 30,24,20,18,16

Cardio
25 min - Cykling

Seated Barbell Twist
150 reps, per side

Dag 33: Leg & Shoulders

Cardio
25 min - Cykling

Seated Barbell Twist
150 reps, per side

Rack Squat
3 sets of 6 reps - 100,120,140

Dumbbell One-Arm Shoulder Press
1 warm up set of 8-10 reps - 12
3 sets of 10 reps - 20,22,24

Giant Set:

Side Lateral Raise
2 sets of 15-20 reps - 12,14

One-Arm Incline Lateral Raise
2 sets of 15-20 reps - 12,14

Cable Seated Lateral Raise
2 sets of 15-20 reps - 3.75,5

Cardio
25 min - Cykling

Seated Barbell Twist
150 reps, per side

Dag 34: Abs/Calves


Cardio
25 min - Cykling

Seated Barbell Twist
150 reps, per side

Circuit:

Standing Calf Raises
4 sets of 20 reps - 80,90,100,110

45 degree Calf Press On The Leg Press Machine
4 sets of 20 reps - 190,190,190,190

Hanging Leg Raise
4 sets of 20 reps

Decline Crunch
4 sets of 20 reps

Standing Barbell Twist
1 set of 1 min

Cardio
25 min - Cykling

Seated Barbell Twist
150 reps, per side

Dag 35: Back & Arms


Cardio
25 min - Cykling

Seated Barbell Twist
150 reps, per side

Reverse Grip Bent-Over Rows
3 sets of 6-10 reps - 70,80,90

Superset:


Rack Deadlifts
3 sets of 4-6 reps - 110,130,150

Straight-Arm Dumbbell Pullover
3 sets of 10-12 reps - 30,32,34

Working Set:

CB Rows
3 set of 4-6 - 60,70,80

Giant Set:

Incline Dumbbell Curl
3 sets of 8-12 reps - 12,14,16

Cable Hammer Curls - Rope Attachment
3 sets of 8-12 reps - 22.5,25,27.5

Chin-Up
3 sets of 8-12 reps

Giant Set:

Triceps Pushdown
3 sets of 20 reps - 22.5,25,27.5

Cable Rope Overhead Triceps Extension
3 sets of 12 reps - 22.5,25,27.5

Dips - Triceps Version
3 sets of 10 reps - 20,20,20

Cardio
25 min - Cykling

Seated Barbell Twist
150 reps, per side

Dag 36:Legs

Cardio
25 min - Cykling

Seated Barbell Twist
150 reps, per side

Leg Press
5 sets of 50,40,30,20,10 reps - 100,110,120,130,150
5 sets of 10,20,30,40,50 reps - 150,130,120,110,100

Cardio
25 min - Cykling

Seated Barbell Twist
150 reps, per side

Dag 37: Chest & Back

Cardio
25 min - cykling

Seated Barbell Twist
150 reps, per side

DTP Superset:

Reverse Grip Cable Pulldowns
5 sets of 50,40,30,20,10 reps - 50,60,70,80,90
5 sets of 10,20,30,40,50 reps - 90,80,70,60,50

Incline Dumbbell Press
5 sets of 50,40,30,20,10 reps - 20,22,24,26,28
5 sets of 10,20,30,40,50 reps - 30,26,24,22,20

Cardio
25 min - cykling

Seated Barbell Twist
150 reps, per side

Dag 38: Biceps & Triceps


Cardio
25 min - Cykling

Seated Barbell Twist
150 reps, per side

DTP Superset:

Triceps Pushdown - V-Bar Attachment
5 sets of 50,40,30,20,10 reps - 20,22.5,25,27.5,37.5
5 sets of 10,20,30,40,50 reps - 37.5,27.5,25,22.5,20

Standing Biceps Cable Curl
5 sets of 50,40,30,20,10 reps - 17.5,20,22.5,25,27.5
5 sets of 10,20,30,40,50 reps - 27.5,25,22.5,20,17.5

Cardio
25 min - Cykling

Seated Barbell Twist
150 reps, per side

Dag 39: Shoulders/calves/abs

Cardio
25 min - Cykling

Seated Barbell Twist
150 reps, per side

DTP Set:

Seated Barbell Press Behind Neck
5 sets of 50,40,30,20,10 reps - 20,25,30,40,50

Seated Barbell Military Press
5 sets of 10,20,30,40,50 reps - 50,40,30,25,20

Giant Set:

Upright Barbell Row
3 sets of 15-20 reps - 30,30,30

Seated Calf Raise
3 sets of 15-20 reps - 190,190,190

Weighted Sit-Up
3 sets of 15-20 reps - 20,20,20

Cardio
25 min - Cykling

Seated Barbell Twist
150 reps, per side

Dag 40: Legs

Cardio
25 min - Cykling

Seated Barbell Twist
150 reps, per side

1/2 DTP Set:

Leg Press
2 warm up sets of 8-10 reps - 100,100
5 sets of 50,40,30,20,10 reps - 100,110,120,150,190

Superset:

Seated Leg Curl
5 sets of 15-20 reps - 65,70,75,80,85

Leg Extensions
5 sets of 15-20 reps - 60,65,70,75,80

Cardio
25 min - Cykling

Seated Barbell Twist
150 reps, per side

Dag 41: Chest/Back

Cardio
25 min - Løb

Seated Barbell Twist
150 reps, per side

DTP Superset:

Dumbbell Bench Press
5 sets of 50,40,30,20,10 reps - 16,18,20,26,30
5 sets of 10,20,30,40,50 reps - 30,26,20,18,16

Bent Over Two-Dumbbell Row
5 sets of 50,40,30,20,10 reps - 16,18,20,26,30
5 sets of 10,20,30,40,50 reps - 30,26,20,18,16

Cardio
25 min - Løb

Seated Barbell Twist
150 reps, per side

Dag 42: Shoulders/calves/abs

Cardio
25 min - Løb

Seated Barbell Twist
150 reps, per side

1/2 DTP Set:

Dumbbell Shoulder Press
5 sets of 50,40,30,20,10 reps - 16,18,20,22,30

1/2 DTP Superset:

Dumbbell Shoulder Press
5 sets of 10,20,30,40,50 reps - 30,22,20,18,16

Dumbbell Shrug
5 sets of 20-25 reps - 30,30,30,30,30

Superset

Decline Reverse Crunch
3 sets of 15-20 reps

Seated Calf Raise
3 sets of 15-20 reps - 190,190,190

Cardio
25 min - Cykling

Seated Barbell Twist
150 reps, per side

Dag 43: Biceps/Triceps

Cardio
25 min - Cykling

Seated Barbell Twist
150 reps, per side

DTP Superset:

Triceps Pushdown - V-Bar Attachment
5 sets of 50,40,30,20,10 reps - 20,22.5,25,27.5,47.5
5 sets of 10,20,30,40,50 reps - 47.5,27.5,25,22.5,20

Standing Biceps Cable Curl
5 sets of 50,40,30,20,10 reps - 15,17.5,20,25,37
5 sets of 10,20,30,40,50 reps - 37,25,20,17.5,15

Cardio
25 min - Cykling

Seated Barbell Twist
150 reps, per side

Efter 12 weeks hardcore program with Kris Gethin:
+- 10kg forskel på billederne

Før:


Efter:


Før:


Efter:


Før:


Efter: