SHEMHAMFORASH

FULLBODY pt II

OPV
Dynamic stretches

A FSQ 90 sec
10xlol OH SQ
10x30
8x40
8x40
8x50
8x50
8x50
8x50

B Seated MP 90 sec
8xlol
8x40
7x45
8x45
8x50
7x55
6x60
5x55

C1 Calf Presses (alle set er +slæden)
10x70
10x100
10x120
10x150
10x150
10x150
10x150

C2 Lateral Raises 90 sec
8x10 behind
10x10
10x10
10x10
10x10 front
10x10
10x10

D1 Floor Cable Curls to Chest
10x10
10x20
8x25
6x30
7x30

D2 oa DB triceps ext 90 sec
12x7
12x8
12x9
12x10
12x10

2 hrs

CHEST/BACK/GUNS

OPV
Dynamic stretches

A Meadow Rows 90 sec
8x20
8x30
8x40
6x50
6x50
6x40
5x50
6x50
6x55
6x55

B Incl BB BP 90 sec
8xlol
8x40
8x50
8x60
8x65
8x65
8x65
8x65

C Pulldown Cable WG 90 sec
8x49
8x49
8x49
7x63
6x70
7x70
6x77
6x77

D DB BP neutral grip 90 sec
8x16.5
8x26
7x28.5
7x28.5
8x50 BB
8x60
6x70

E1 Rev grip EZ curls
10xbar
10xbar
10x16
10x16

E2 Triceps Rope Pushdown
12x45
12x45
12x45
12x45

E3 Rear Delt Pull 90 sec
12x50
12x50
12x50
12x50

2 hrs 30

ZE LEGSES

OPV
Dynamic stretches

A1 FSQ
8xlol
10x40
8x50
7x60
7x60
7x60
7x60
7x60

A2 GH Raises 90 sec
10xbw
10xbw
10xbw+10
10xbw+10
10xbw+10
10xbw+10
10xbw+10

B1 Leg Press
10x50+sl
10x100
10x150
10x150
8x170
8x170

B2 Seated Leg Curls 90 sec
10x110p
10x120p
10x120p
10x120p
10x120p
10x120p

C Calf Presses 90 sec
12x100+sl
12x120+sl
12x120+sl

2 hrs+

CHEST/BACK/GUNZ)

OPV
Dynamic stretches

A1 Dips
8xbw
8xbw
8xbw
8xbw+13 kg chains
7xbw+20 kg chains
8xbw+13 kg chains
8xbw+20 kg chains
9xbw+20 kg chains

A2 Chinups 90 sec
8x56 pulldown chin-grip
8x56
8x56
8xbw
8xbw
7xbw
6xbw+13 kg chains
6xbw+13 kg chains

B1 Incl BB Press
8xlol
8x40
8x50
8x60
8x50+12 kg chains
8x50+12 kg chains
7x50+24 kg chains

B2 Protein Hest 90 sec
8xlol
8x40
8x50
8x55
8x55
8x60 yates grip
7x65
7x65

C1 Lying Rope Curls
12x30
10x40
10x40
10x40
8x45+6x30

C2 Tric Rope oh ext
10x45
10x50
12x40
12x50
10x45

C3 Tric Rope pushdown 90 sec
5x50
5x50
6x40
5x40
8x45

D1 Rev Curls
10xbar
10xbar
10xbar
10xbar
10xbar

D2 Lateral Raises 90 sec
10x10
10x10
10x10
10x10
10x10

2 hrs SHARP

ZE LEGSES

OPV
Dynamic stretches
+10 min bike ... glemte 1 sko

A1 FSQ
8xlol
8x40
8x50
8x50
8x60
8x60
8x60
8x60
8x60

A2 LLC 90 sec
10x35
10x40
10x40
10x40
10x40
10x40
10x40

B1 FSQ
8x60
8x60
8x60
8x60
8x60

B2 Seated Leg Curls 90 sec
10x100p
10x110p
10x110p
10x110p
10x110p

C Calf Presses 90 sec
10x100+sl
10x150+sl
10x150+sl
10x150+sl

2 hrs 20 min

CHEST/BACK/GUNZ

OPV
Dynamic stretches

A1 Incl BB BP
8xlol
8x40
8x40
8x50
8x50
8x60
8x60
6x60+13 kg chains
6x60+13 kg chains

A2 WG Pulldowns 90 sec
3 opv
8x63
8x63
8x63
8x63
8x63
8x63

B1 Dips
10xbw
10xbw
8xbw+6.5kg chains
8xbw+13 kg chains
7xbw+20 kg chains
7xbw+20 kg chains

B2 Protein Hest 90 sec
8x50
8x50
8x55
8x55
8x55
8x55

C1 Lying Rope Curls
12x30
12x30
12x30
12x30

C2 Tric Rope pushdown 90 sec
15x40
15x40
15x40
15x40

2 hrs

LEGS

OPV
Dynamic stretches

A1 FSQ 120 sec
8xlol
6x40
8x45
8x50
8x60
8x50
6x65

B Cambered Bar SQ 120 sec
6x80
6x80
6x90
6x90
5x100

C1 Seat. Leg Curls
10x80p
10x100p
10x120p
10x130p
10x130p

C2 Leg Ext 60 sec
10x50p
10x80p
10x100p
10x120p
10x120p

2 hrs

Træning @ FW 21. November 2014
CHEST/BACK/GUNZ

OPV
Dynamic stretches

A1 Dips
10xbw
10xbw
8xbw+10kg
7xbw+15kg
7xbw+20kg
7xbw+20kg
9xbw+20kg

A2 Pulldown 120 sec
8x45
8x55
8x65
8x65
8x65
8x65
8x65

B1 Incl BB Press
8x40
8x50
8x60
6x65
8x60
9x60

B2 Meadow Rows 120 sec
10x20
10x20
8x30
6x40
6x50
6x50

C CG BP
8x60
6x70
6x70
5x70

D1 WG Chest Press Plate-load
12x40
8x80
5x120

D2 Row Plate-load 120 sec
6x80
6x100
6x100

E BB Curls 90 sec
7x30
6x32.5
6x32.5
6x30

2 hrs

LEGS

OPV
Dynamic stretches

A FSQ 120 sec
OH SQ
8xlol
8x30
8x40
8x50
8x50
8x55
8x60
8x65
6x65

B1 Seat. Leg Curls
10x100
10x110
10x130
10x130
10x140
10x130
10x130

B2 st calf raises 120 sec
10x30
10x50
10x65
10x75
10x75
10x70
10x70

C Cambered Bar SQ 180 sec
8x50
6x80
6x90
5x100

1 hr 40

CHEST/BACK/GUNZ

OPV
Dynamic stretches

A1 BB BP
8xlol
8x40
8x50
8x60
8x60
8x70
8x70
8x70

A2 Protein Hest 90 sec
8xlol
8x50
8x50
8x60
8x60
8x60
8x60
8x60

B1 Incl BB Press
8x50
8x50
8x55
8x60
8x55

B2 Pulldown 90 sec
8x49
8x56
8x63
8x63
8x63

C1 Lying Rope Curls
10x25
10x25
10x30
10x30
10x35
10x35

C2 Tric Bar pushdown 90 sec
10x50
10x55
10x60
10x60
10x55
10x55

D1 High Cable Curls
12x15
12x15
12x20
12x20
12x20

D2 Rear Delt Machine
8x50
8x50
8x50
8x50

D3 Pec Press Machine 90 sec
8x40
9x60
8x60
7x50

2 hrs

LEGS

OPV
Dynamic stretches

A BSQ 150 sec
8xlol
8x40
8x40
8x60
8x60
8x80
8x80
6x90
6x90
6x90
6x90
6x90

B Lying Leg Curls 90 sec
6x30
8x40
8x50
8x50
8x55
6x55
8x50

C1 Calf Presses
10x50+sl
12x100+sl
12x130+sl
12x130+sl
12x130+sl

C2 Leg Ext 90 sec
60p right-left-both-both x3
80p right-left-both-both x3
100p right-left-both-both x3
100p bothx5-right-left-bothx5
100p bothx5-right-left-bothx4right-left-bothx3

2 hrs 30

CHEST/BACK/GUNZ

OPV
Dynamic stretches
FSQ
6x40
6x40

A DL
5x50
5x70
5x90
5x110
5x120
4x130
4x130
4x130
5x115

B1 BP
8x40
8x50
8x60
6x70
8x70
5x80
5x80

B2 Protein Hest 90 sec
8x50
8x60
8x60
6x65
8x60
8x60
11x50

C1 Incl BB Press
8x50
8x55
8x55
8x55
8x55

C2 WG Pulldown 90 sec
8x49
8x56
8x63
8x63
8x63

D1 Lying Rope Curls DROPZ
8x35-30-25
8x35-30-25
8x35-30-25

D2 Tric Bar pushdown 90 secDROPZ
8x50-45-35
8x50-45-35
8x50-45-35

2 hrs 30 min

Træning @ SPH 1. December 2014
LEGS
OPV
Dynamic stretches
FSQ
6x50
6x50

A Cambered SQ 180 sec
6x60
6x80
5x90
5x100
5x105
5x95

B1 Leg Press
10x100
8x150
6x180
8x180
8x180
8x180
10x150
10x150
10x150

B2 Seat Leg Curls 120 sec
10x100
10x120
10x120
10x120
10x130
10x130

C1 Calf Press
12x150+sl
12x150+sl
12x150+sl
12x150+sl
12x150+sl

C2 Leg Ext 90 sec
10x100p
10x100p
10x100p
10x100p
10x100p

2 hrs 30

CHEST/BACK (guns)

OPV
Dynamic stretches

A BB BP 150-180 sec
8xlol expl
8xlol expl
8x50
8x60
10x60
8x70
8x70
6x80
5x80
5x80
5x80
4x80

B Protein Hest 150-180 sec
8xlol
7x55
7x60
5x70
5x70
6x65
3x75
5x70
8x50
8x60

C Klokov Press 90 sec
10xlol
6x40
8x40
7x45
8x45
7x45

D Rev Curls 60 sec
10xbar
8x16
8x16
8x16

2 hrs

LEGS
OPV
Dynamic stretches

A FSQ 120 sec
8x40
8x50
8x50
8x60
8x60
6x70
6x70
2x80

B1 Leg Press
10x100+sl
10x150+sl
8x180+sl
8x180+sl
8x180+sl
8x180+sl

B2 Seat Leg Curls 120 sec
10x100
10x120
10x130
10x130
10x140
10x140

C Calf Press 60 sec
12x100+sl
12x150+sl
12x150+sl
12x150+sl
12x150+sl
12x150+sl

2 hrs

Trods ret flade batterier en ok workout. Energien var helt nede mellem sets,
men udmaerket fokus og tempo igennem sets. Weird day! Gonat

CHEST/BACK

OPV
Dynamic stretches

A DL
5x50
5x50
5x80
5x100
5x110
5x110
5x125
4x132.5
3x140

B1 Floor Press
5xlol
6x50
6x70
6x80
6x85
5x90
6x90
6x90

B2 WG Pulldown 90 sec
8x56
8x63
8x70
8x70
5x77
5x77
5x77

C1 Lying Rope Curls
10x30
8x40
10x40
10x40

C2 Tri Bar Pushdown 90 sec
10x50
10x55
10x60
10x65

2 hrs 30 min

Træning @ SPH 08. December 2014
FULLBODY

OPV
Dynamic stretches
FSQ
8x40
8x40

A Cambered SQ 120+ sec
6x65
6x85
6x95
5x105
6x105
5x105
5x105

B1 BP
6x40
6x50
6x70
6x50
6x72.5
6x77.5
6x77.5
6x77.5

B2 Protein Hesten supinated grip 120+ sec
6x50
6x60
6x65
6x65
6x65
6x65
6x65
6x65

C1 DB Mili Press
8x16.5
8x21.5
8x21.5
8x23
8x23
8x23

C1 Pullups 60-90 sec
8xbw
8xbw
7x70 kg pulldown
7x70 kg pulldown
6xbw

2 hrs 30 min

Træning @ SPH 10. December 2014
FULLBODY

OPV
Dynamic stretches

A Back Squat 120+ sec
6x40
6x50
6x50
6x70
6x70
6x85
5x95
5x95
9x85

B1 Bench Press
8x40
6x50
6x50
6x60
6x70
5x80
6x75

B2 Protein Hesten Pronated Grip 120+ sec
6x50
6x50
6x60
6x60
6x60
4x70
6x60

C1 Lying Cable Curls
12x45
12x45
12x45
12x45
12x45

C2 Triceps Pushdown
12x50
12x50
12x50
12x50
12x50

C3 Bent-over DB Lateral Raises 60 sec
10x10
10x10
10x10
10x10
10x10

2 hrs 30 min

Træning @ SPH 12. December 2014
FULLBODY

OPV
Dynamic stretches
Box Jumps
4 set a 3
Hipthrust
4 set a 3 per side

A DL 180 sec
5x60
5x60
5x90
5x90
5x110
5x110
3x120
5x120
5x120

B1 Floor Press
8x40
8x50
8x60
7x70
6x80
5x90
5x95
5x95

B2 Protein Hesten Supinated Grip 120 sec
5x50
5x60
5x60
5x70
5x70
5x70
5x70
5x70

C1 Rev. Grip Curls
12xbar
10x18.5
10x18.5
10x18.5
10x18.5

C2 Rear Delt 60 sec
12x50
10x60
10x60
10x60
10x60

3 hrs

Træning @ SPH 15. December 2014
TRICEPS & SHOULDERS

OPV
Dynamic stretches

A CG BP 120 sec
10xlol
10x40
8x50
6x70
6x70
5x80
5x80
5x80
5x80
5x80

B Military Press 90 sec
8xlol
8x30
6x40
5x45
4x50
5x45
5x45
5x45

C Rope OH Ext. 60 sec
10x55
10x55
10x50
10x50
10x45
10x45
10x40
10x40
10x35
10x35

Static stretches

1 hr 45 min

Træning @ SPH 16. December 2014
LEGS, BACK, BICEPS

OPV
Dynamic stretches

A BSQ 120 sec
10xlol
8X30
6x50
6X50
6x60
6x60
5x80
5x90
5x92.5
5x92.5
5x92.5

B B.O.R. 120 sec
8x50
8x50
5x70
5x80
5x80
5x75
6x77.5
5x75

C BB Curls 60 sec
8x35
8x30
8x30
10x27.5
10x27.5
10x25
10x25
10x22.5
10x22.5
10x22.5

D DB Hammer Curls 60 sec
10x8
10x9
10x9

2 hrs

Træning @ SPH 18. December 2014
CHEST, SHOULDERS & TRICEPS

OPV
Dynamic stretches

A Bench Press 120 sec
10xlol expl.
6x50 expl.
6x50 expl.
6x70
6x70
5x80
5x80
5x82.5
5x82.5
4x80

B Military Press 120 sec
8xlol
8x30
5x45
5x45
5x45
5x45
5x45

C French Press 60 sec
10x30
10x30
10x27.5
10x27.5
10x25
10x25
10x22.5
10x22.5
10x20
10x20

D Seated Lateral Raises 60 sec
8x8
8x8
8x8
8x8
8x8

Static stretches

2 hrs

Træning @ SPH 19. December 2014
LEGS, BACK, BICEPS

OPV
Dynamic stretches

A Camb.SQ 120 sec
10xlol
8X40
6X50
5x75
5x105
5x105
5x105
5x105
5x105

B B.O.R. 120 sec
8x40
8x50
5x77.5
5x77.5
5x77.5
5x77.5 - rest pause
5x77.5 - rest pause

C BB Preacher Curls 60 sec
10x20
10x20
10x17.5
10x17.5
10x15
10x15
10x12.5
10x12.5
10x10
10x10

D1 Power Shrugs
8x80
6x100
6x100
8x100
5x110
5x110
5x110
5x110

D2 Rev Curls 60 sec
10x10
10x10
10x10
10x10
10x10
10x10
10x10
10x10

Static stretches
2 hrs 15 min

Træning @ SPH 22. December 2014
CHEST, SHOULDERS & TRICEPS

OPV
Dynamic stretches

A Bench Press 120 sec
10xlol
10x40
8x50
6x60
10x60
6x70
9x70
5x85
5x85
5x80
5x80
4x82.5

B Military Press 90 sec
10xlol
10x30
5x40
5x45
4x47.5
5x47.5
5x47.5
5x47.5

C Rope OH Ext. 60 sec
10x57.5
10x57.5
10x52.5
10x52.5
10x47.5
10x47.5
10x42.5
10x42.5
10x40
10x40

2 hrs

Træning @ SPH 23. December 2014
LEGS, BACK, BICEPS

OPV
Dynamic stretches

A Camb.SQ 120 sec
10xlol
8X40
6X50
5x75
5x105
5x105
5x110
5x110
4x110

B B.O.R. 120 sec
8x50
8x50
6x60
5x80
5x80
5x80
5x80
5x80

C BB Curls 60 sec
10x30
10x30
10x27.5
10x27.5
10x25
10x25
10x22.5
10x22.5
10x20
10x20

D1 DB Hammer Curls
10x12
10x12
10x12
10x12

D2 WG Pulldown 60 sec
8x63
8x63
8x63
8x63

2 hrs

Træning @ SPH 28. December 2014
CHEST, SHOULDERS & TRICEPS

OPV
Dynamic stretches

A CG BP 120 sec
10xlol
10xlol
8x40
10x40
7x50
10x50
8x60
5x80
5x80
5x80
5x80
5x80

B Military Press 120 sec
8xlol
8x30
7x40
5x47.5
5x47.5
5x47.5
5x47.5
5x47.5

C French Press 60 sec
10x31
10x31
10x28.5
10x28.5
10x26
10x26
10x23.5
10x23.5
10x21
10x21

2 hrs

Træning @ SPH 29. December 2014
LEGS, BACK, BICEPS

OPV
Dynamic stretches
Goodmornings 10xlol x 2

A Camb.SQ 120 sec
FSQ
6x50
6x50
8x65
7x85
6x95
5x105
5x105
5x110
5x110
5x110

B B.O.R. 120 sec
10xlol
7x50
7x60
5x80
5x80
5x80
5x80
5x80

C BB Preacher Curls 60 sec
10x21
10x21
10x18.5
10x18.5
10x16
10x16
10x13.5
10x13.5
10x11
10x11

D Hammer Curls 60 sec
8x14
8x14
8x14
8x14

Static stretches
2 hrs 10 min

Træning @ SPH 31. December 2014
CHEST, SHOULDERS

OPV
Dynamic stretches

A Fatbar Bench Press 120 sec
8xlol
8x40
8x60
8x60
8x70
5x80
6x80
5x85
5x85
5x85

B Seated Military Press 120 sec
10xlol
8x40
8x40
6x50
5x55
5x55
5x55
5x55
5x55

C Shruggerz 120 sec
8x80
8x80
8x105
8x105
8x125
8x105

who knows?

Træning @ SPH 02. Januar 2015
LEGS, BACK, BICEPS

OPV
Dynamic stretches

A Camb.SQ 120 sec
FSQ
8x40
6x60
6x60
6x85
5x105
5x105
5x105
5x112.5
3x115

B B.O.R. 120 sec
8x40
8x50
6x70
5x80
5x85
5x85
5x82.5
5x87.5

C BB Curls 60 sec
10x31
10x31
10x28.5
10x28.5
10x26
10x26
10x23.5
10x23.5
10x21
10x21

D DB Hammer Curls 60 sec
8x14
8x14
8x14
8x14

2 hrs

Træning @ SPH 03. Januar 2015
CHEST, SHOULDERS, TRICEPS

OPV
Dynamic stretches

A Bench Press 120 sec
8xlol
8x40
8x40
8x60
8x65
1x77.5
5x81
5x81
5x81

B Floor Press 120 sec
8x60
6x80
5x90
4x95

C Fatbar Military Press 120 sec
10xlol
8x30
8x40
5x50
5x50
5x50
5x50
5x50

D Rope Overhead Ext. 60 sec
10x50
10x45
10x45
10x45
10x45

2 hrs

SHEMHAMFORASH

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