Onsdag d. 19/12 - 2007
-Ryg i City Fitness på Bryggen

Pulldowns:
10 reps @ 80 kg
10 reps @ 85 kg
10 reps @ 90 kg
8 reps @ 95 kg

Yates rows:
10 reps @ 70 kg
10 reps @ 70 kg
10 reps @ 80 kg
8 reps @ 80 kg

Strict DB rows:
10 reps @ 34 kg
10 reps @ 36 kg
10 reps @ 38 kg
10 reps @ 40 kg

Chest-supported one-arm cable rows:
10 reps @ 35 kg
10 reps @ 35 kg
8 reps @ 35 kg
8 reps @ 35 kg

Gym80 plate-loaded pulldowns:
12 reps @ 80 kg
10 reps @ 90 kg
8 reps @ 100 kg
5 reps @ 110 kg

Lower-back machine:
15 reps @ 75 kg
15 reps @ 75 kg
15 reps @ 75 kg

Octane arctrainer:
20 min

/Mac

Torsdag d. 20/12 - 2007
-Bryst og mave( r) i City Fitness på Bryggen

Benchpress:
8 reps @ 80 kg
6 reps @ 90 kg
4 reps @ 100 kg
8 reps @ 80 kg

Incline DB press:
8 reps @ 28 kg
8 reps @ 30 kg
6 reps @ 32 kg
8 reps @ 30 kg

Incline Gym80 press:
8 reps @ 60 kg
8 reps @ 60 kg
8 reps @ 60 kg
8 reps @ 60 kg

Incline cable flies:
12 reps @ 15 kg
12 reps @ 15 kg
12 reps @ 15 kg
12 reps @ 15 kg

Pec-dec:
12 reps @ 80 kg
10 reps @ 85 kg
10 reps @ 85 kg
12 reps @ 75 kg

Swiss-ball crunches:
15 reps
15 reps
15 reps

Reverse crunches:
8 reps
8 reps
8 reps

Stairmaster - ghey...
15 min

C2 ro-ergometer:
5 min

/Mac

Fredag d. 21/12 - 2007
-Arme og lægge i City Fitness på Bryggen

Pressdowns:
12 reps @ 25 kg
10 reps @ 30 kg
10 reps @ 30 kg
10 reps @ 30 kg

Standing alternating DB curls:
8 reps @ 18 kg
6 reps @ 22 kg
4 reps @ 24 kg
8 reps @ 20 kg

Rope pressdowns:
10 reps @ 40 kg
10 reps @ 40 kg
10 reps @ 40 kg
10 reps @ 40 kg
supersættet med
Bench dips:
10 reps
10 reps
10 reps
10 reps

EZ curls:
10 reps @ stangen + 30 kg
10 reps @ stangen + 30 kg
10 reps @ stangen + 30 kg
8 reps @ stangen + 30 kg

Machine dips:
12 reps @ 75 kg
12 reps @ 75 kg
12 reps @ 75 kg
12 reps @ 75 kg
supersættet med
Standing calf raises:
12 reps @ 60 kg --> 10 reps @ BW
12 reps @ 60 kg --> 10 reps @ BW
12 reps @ 60 kg --> 10 reps @ BW

Concentration curls:
10 reps @ 12 kg
8 reps @ 14 kg
8 reps @ 16 kg
10 reps @ 14 kg
supersættet med
Calf press:
15 reps @ slæden + 120 kg
15 reps @ slæden + 120 kg
15 reps @ slæden + 120 kg

One-arm pressdowns:
12 reps @ 15 kg
12 reps @ 15 kg
12 reps @ 15 kg

Overhead double biceps cable curls:
12 reps @ 20 kg
12 reps @ 22,5 kg
10 reps @ 25 kg

Løbebånd:
15 min

/Mac