SHEMHAMFORASH

Træning @ SPH 19.Juli 2015
BACK+BICEPS
OPV
Dynamic stretches

A1 Chinups
8xbw
8xbw
8xbw
8xbw
8xbw

A2 Rackpulls ca 180 sec
6x60
6x60
6x80
6x80
5x100
5x100
5x110
4x120
5x125
5x110

B Pendley PH 180 sec
5x60
5x65
5x70
5x70
5x70
5x70
5x70

C Power Shrugs 180 sec
5x70
5x100
5x110
5x110
5x110
5x110

E DB Rows 90 sec
8x26
8x28.5
8x32.5
8x32.5
8x32.5
8x32.5

F1 Stirrup Curls to head
10x40
10x40
10x40
10x40
10x40

F2 Rear Lateral Mach 90 sec
10x40
10x40
10x40
10x40
10x40

G oa Cable Curls 90 sec
5x30
5x30
5x30
1x40

3 hrs

Træning @ SPH 21. Juli 2015
CHEST, SHOULDERS, TRICEPS
OPV
Dynamic stretches

A BP 180-240 sec
6xbar w blueband
6x30 w blueband
6x30 w blueband
6x40 w blueband
6x45 w blueband
6x55
5x70
5x80
5x80
5x85
5x85
5x85
5x85
6x60
7x60

B Incl BB Press 120 sec
6x50
6x50/66
6x40/69
5x45/69
6x40/69
6x50/66

C1 Seated Mili Fatbar Press
6x40
6x50
8x50
8x50
6x55
6x60
6x60
6x60

C2 WG Pullup 120 sec
4xbw
5xbw
4xbw
4xbw

D1 Pec Deck
10x80
10x80
10x80
10x80
10x80

D2 Cable Pushdown 90 sec
12x30.5
12x30.5
12x30.5
12x30.5
12x30.5

E1 Cable Lateral Raises
10x10
10x10
10x15
10x15
10x15
10x15

E2 Cable Upright Rows 90 sec
8x45
8x55
8x60
8x60
8x60
8x60

2 hrs 25 mins

Træning @ SPH 22. Juli 2015
LEGS&ABS + lidt pat
OPV
Dynamic stretches

A Squats 180 sec
OH
8xbar
8x30
BSQ
6x50
6x50
6x70
6x70
6x70
w chains:
6x70/86
6x70/86
6x70/86
6x70/86
6x70/86

B1 Lying Leg Curls
12x40
12x40
12x40
12x40
12x40

B2 Leg-X
10x120p
10x120p
10x120p
10x120p
10x120p

B3 Leg Raises 120 sec
12x
15x
12x
15x
12x

C1 Leg Presses
8x100
8x150
8x200
8x200
8x200
8x200

C2 CG Decl Press
8x60
8x60
8x80
8x80
8x80
8x80

C3 Sidebends 90 sec
12x20
14x20
14x20
12x20
14x20
12x20

3 hrs

Træning @ SPH 23.Juli 2015
BACK
OPV
Dynamic stretches

A2 Rackpulls 150-180 sec
3x70
5x70
5x90
5x90
5x100
4x110
5x120
5x130
5x130
6x110 snatch grip
6x110 snatch grip

B WG Pullups 120 sec
8xbw
8xbw
8xbw
8xbw
8xbw

C Yates Rows 120 sec
8x50
8x60
8x60
8x60
6x80
6x80
6x80
6x80

D Meadow Rows 120 sec
8x25
8x35
8x45
8x50
8x50
8x50
8x50

1 hr 40 mins

Træning @ SPH 24. Juli 2015
GUNS + lidt chest+back
OPV
Dynamic stretches

A BP stabiliser 90-120 sec
6xbar
6xbar+10kg in band each side
6xbar+10kg in band each side
6xbar+10kg in band each side
6xbar+10kg in band each side
6xbar+10kg in band each side
6xbar+10kg in band each side

B Cable Row 120 sec
10x42
10x49
10x49
8x56
6x77
6x77
6x77

C1 Seated BB Curls
6xbar
6x30
6x30
6x30
8x30
8x30
7x30

C2 CG Decl Press 120 sec
8x50
8x55
10x60
10x60
10x60
10x60
10x60

D1 Conc Curls
10x8
10x8
10x8
10x8
10x8

D2 Rev Grip stirrup Pushdown 90 sec
10x35
10x35
10x35
10x35
10x35

E Cable Rear Delt 90 sec
10x10
10x10
10x10
10x10

2 hrs 25 mins

Træning @ SPH 27. Juli 2015
FULLBODY
OPV
Dynamic stretches

A BP 120-180 sec
6xbar
6x40
6x40
6x60
6x60
6x60
6x80
6x80
6x85
6x85
5x90

B DL/RP fra 5cm klods 180 sec
5x50
5x50
5x80
5x80
1x100
3x100
3x110
3x110
3x120

C Mix Grip Pullups 120 sec
5xbw
5xbw
6xbw
6xbw

D Sumo DL 120 sec
3x70
5x70
5x70
5x70

E1 Cable Rows
6x63
6x70
6x70
6x70
6x70

E2 Mili Press 90 sec
6x40
6x45
6x45
6x40
6x40

F1 Rev Grip Curls
8x16.8
8x16.8
8x16.8
8x16.8

F2 oa Rev Grip Pushdown
8x20
8x20
8x20
8x20

F3 DB Rear Delt 90 sec
10x4
10x4
10x4
10x4

2 hrs 25 mins

Træning @ SPH 31. Juli 2015
FULLBODY
OPV
Dynamic stretches

A BP 120-180 sec
6xbar +blue band
6x40 +blue band
6x40 +blue band
6x60
6x60
3x80
5x85
5x85
5x85
5x85

B Rackpulls ca 30 cm 180 sec
5x50
5x80
5x80
5x110
5x110
5x110
4x120
5x120
5x120

C Mix Grip Pullups 120 sec
6xbw
6xbw
6xbw+5kg
6xbw+5kg
6xbw+5kg
6xbw+5kg

D Sumo DL 120 sec
5x70
5x70
5x70
5x80
5x80
5x80
5x90

E Rev Grip Curls 60 sec
8x11
8x11
8x11
8x11

2 hrs 25 mins

Træning @ SPH 03. August 2015
FULLBODY
OPV
Dynamic stretches

A BP 180+ sec
6xbar +blue band
6xbar +blue band
6x40 +blue band
6x40 +blue band
6x50 +blue band
6x60
6x70
6x80
6x85
5x90
6x80
3x90
6x80

B Rackpulls ca 30 cm 180 sec
5x60
5x85
5x105
5x120
5x120
5x120
5x120
4x120

C Mix Grip Pullups 120 sec
6xbw
6xbw
6xbw
6xbw
6xbw
6xbw

D Sumo DL 120 sec
5x60
5x70
5x70
5x80
5x80
3x90
4x90
5x80

E1 Yates Protein Horse
8x40
8x60
8x60
8x60
8x60
8x60

E2 Mili Press
8xbar
8x30
8x40
8x40
8x40
8x40

E3 Hammer Curls 60 sec
5x16.5
6x16.5
5x21.5
6x21.5
6x21.5
5x21.5

2 hrs 50 mins

Træning @ SPH 05. August 2015
FULLBODY
OPV
Dynamic stretches

A Sumo DL ca150 sec
5x40
5x60
5x60
5x60
5x60
5x60
5x60

B1 Floor Press 30 sec
6xbar
6x50
6x60
6x60
6x60
6x70
6x70
6x70
B2 Chinups 90 sec
6xbw
5xbw+10kg
5xbw+10kg
5xbw+10kg
5xbw+10kg
5xbw+10kg

C1 Seated Fatbar Mili Press 30 sec
8x40
8x45
8x45
8x45
8x45
8x45
C2 Protein Horse 90 sec
8x50
8x60
8x60
8x60
8x60
8x60

D1 DB Rear Lateral Raises
12x4
12x4
12x4
12x4
12x4
D2 Rev Grip Curls 60 sec
8x16
8x16
8x16
8x16
8x16

E1 High Cable Curls
10x15
10x15
10x15
10x15
10x15
E2 WG Cable Rows 60 sec
8x56
8x56
8x56
8x56
8x56

2 hrs 50 mins

Træning @ Løkken Fitness 07. August 2015
FULLBODY
OPV
Dynamic stretches

A BP 180+ sec
6xlol
6x40
6x50
6x60
6x70
6x80
6x80
2x90
6x75
4x90

B Sumo DL 120 sec
5x60
5x60
5x70
5x70
5x70
5x70
3x80

C1 Seated Mili
6x40
6x55
6x55
6x55
6x55
6x55
C2 Meadow Rows 120 sec
6x30
6x40
6x40
6x40
6x40
6x40

D1 Hammer Curls
6x16
6x18
6x18
6x18
6x18
D2 Tri-x OH Rope 120 sec
8x50
8x50
8x50
8x50
8x50

2 hrs 20 min

Træning @ SPH 08. August 2015
FULLBODY
OPV
Dynamic stretches

A Rackpulls ca 30 cm 180 sec
5x50
5x80
5x80
5x110
4x130
3x140
3x140
3x140

B1 Seated Mili
6x40
6x50
7x50
8x50
8x50
8x50

B2 Pullups 90 sec
8xbw
8xbw
8xbw
8xbw
8xbw

C Rear Delt Mach 60 sec
10x40
10x40
10x40

2 hrs 25 mins

Træning @ SPH 10. August 2015
FULLBODY
OPV
Dynamic stretches

A BP 120-180 sec
6xbar + blue band
6x40 + blue band
6x40 + blue band
6x50 + blue band
6x70
5x80
3x85
5x90
6x82.5
6x82.5
6x82.5
6x82.5

B Sumo DL 120 sec
5x60
5x60
5x70
5x80
4x90
4x90
4x90

C1 Mix Grip Pullups
8xbw
8xbw
8xbw
8xbw
C2 GHR 90-120 sec
8xbw
8xbw
8xbw
8xbw

D Pruhest 120 sec
8x55
8x55
8x55
8x55
8x55

E1 Upr Rows
6x45
6x45
6x45
6x45
6x45
E2 Power Shrugs 120 sec
8x65
8x65
8x65
8x65
8x65

F1 Hammer Curls
6x16.5
6x16.5
6x16.5
6x16.5
6x16.5
F2 DB Rear Delt 90 sec
10x4
10x4
10x4
10x4
10x4

2 hrs 40 mins

Træning @ SPH 12. August 2015
FULLBODY
OPV
Dynamic stretches

A Sumo DL 120-180 sec
5x40
6x40
5x60
5x70
6x80
6x80
6x80
6x80
6x80
6x80
6x80

B1 Floor Press
6x40
6x50
6x70
6x70
6x70
6x70
6x70
6x70
B2 Pendley Horse 120-180 sec
5x60
5x70
5x70
5x70
5x70
5x70
5x70

C1 Upr Rows
8x30
6x40
6x40
6x40
6x40
6x40
C2 Dips 90-120 sec
8xbw
9xbw
10xbw
10xbw
8xbw
10xbw

D1 Rev Rot Cuff
10x5
10x5
10x5
10x5
D2 Rev Grip Curls
10x11
10x11
10x11
10x11
D3 Rear Delt Mach 90-120 sec
10x40
10x40
10x40
10x40

2 hrs 30 mins

Træning @ SPH 14. August 2015
FULLBODY
OPV
Dynamic stretches

A BP 120-180 sec
6xbar +blue band
6x40 +blue band
6x40 +blue band
6x50 +blue band
6x60
6x80
6x80
3x90
6x60
6x70
6x85
6x85

B Rackpulls ca 30 cm 180 sec
5x60
5x80
5x80
5x120
5x120
5x130
5x130
5x130

C Mix Grip Pullups 90-120 sec
6xbw
6xbw
6xbw
6xbw
6xbw
6xbw

D1 Mili Fatbar Press
6xbar
6x40
8x50
6x55
6x55
6x55
D2 Hammer Curls 60-90 sec
6x14
6x16.5
6x16.5
6x16.5
6x16.5
6x16.5

E1 Upr Rows
6x40
8x40
8x40
8x40
8x40
E2 Rope Pushdown
10x45
10x45
10x45
10x45
10x45
E3 Cable Lateral Raises 60-90 sec
12x10
12x10
12x10
12x10
12x10

F Rot. Cuff 60 sec
15x5
15x5
15x5
15x5

3 hrs

Træning @ SPH 17. August 2015
FULLBODY
OPV
Dynamic stretches

A BSQ 120 sec
8xbar OH
8x40
5x60 3 sec ecc
5x60 3 sec ecc
5x60 3 sec ecc
5x60 3 sec ecc

B Pullups 120 sec
5xbw
8xbw
8xbw
8xbw
8xbw

C BP 120-180 sec
6xbar
6x40
6x50
6x65
6x75
2x85
5x90
5x80
3x92.5
5x82.5

D Sumo DL 120 sec
5x50
5x70
5x80
5x80
5x80
3x90
3x90
3x90

E Pendley Horse 120 sec
5x40
5x50
5x70
5x70
5x70
5x75
5x75
5x75

F1 Facepulls
8x40
8x40
8x40
8x40
F2 Cable Curls
8x40
8x40
8x40
8x40
F3 Cable Upright Rows
8x40
8x40
8x40
8x40
F4 Tric Rope PD 120 sec
10x45
10x45
10x45
10x45

2 hrs 25 mins

Træning @ SPH 19. August 2015
FULLBODY
OPV
Dynamic stretches

A Military Press 90 sec
8xbar
8x30
7x40
7x45
5x50
5x50
5x50

B Chinups 120 sec
8xbw
6xbw+10kg
6xbw+10kg
4xbw+15kg
5xbw+15kg
5xbw+15kg
5xbw+15kg

C Leg Press 180 sec
8x100
8x150
6x200
6x200
8x200
8x200
8x200

D Floor Press 120 sec
6x40
6x50
6x70
6x70
6x80
6x70
6x80
6x70

E1 Rot Cuff
12x5
12x5
12x5
12x5

E2 Rev Grip Curls 60 sec
12x11
12x11
12x11
12x11

3 hrs

Træning @ SPH 21. August 2015
FULLBODY
OPV
Dynamic stretches

A BP 120-180 sec
6xbar +blue band
6x40 +blue band
6x40 +blue band
6x50 +blue band
5x65
3x75
5x82.5
2x100
4x90
4x90
4x90

B Rackpulls ca 30 cm 180 sec
5x50
5x80
5x80
5x115
5x115
3x145
3x145
3x145

C1 Protein Hest
8x50
8x60
8x60
8x60
8x60
8x60

C2 Pec Deck 60-90 sec
8x80
10x90
10x90
10x90
10x90
10x90

D1 Upr Rows
6x40
8x42.5
8x42.5
8x42.5
8x42.5

D2 Cable Curls
8x40
8x40
8x40
8x45
8x50

D3 Cable Lateral Raises 60-90 sec
12x10
12x10
12x10
12x10
12x10

E1 DB Rear Delt
12x4
12x4
12x4
12x4

E2 Rot. Cuff 60 sec
15x5
15x5
15x5
15x5

3 hrs

Træning @ SPH 24. August 2015
FULLBODY
OPV
Dynamic stretches

A BSQ 120 sec
8xbar OH
6x40
6x60 3 sec ecc
6x60 3 sec ecc
6x65 3 sec ecc
6x65 3 sec ecc
6x65 3 sec ecc

B Sumo DL 120 sec
5x50
5x60
5x70
5x80
5x90
5x100
3x110

C Chinups 120 sec
5xbw
5xbw+10kg
3xbw+20kg
3xbw+20kg
3xbw+20kg

D1 BP
6xbar
6x40
6x60
6x70
6x70
6x70
6x80
6x80

D2 Pendley Horse 120 sec
6x50
6x60
6x70
5x75
5x75
5x75
5x75
5x75

E1 Rear Delt Mach
10x40
10x40
10x40
10x40
F2 Rev Grip Curls
10x11
10x11
10x11
10x11
F3 Rot Cuf
12x5
12x5
12x5
12x5

2 hrs 35 mins

Træning @ SPH 26. August 2015
FULLBODY
OPV
Dynamic stretches

A Military Press 90 sec
6xbar
6x30
6x35
6x40
5x50
5x50
5x50

B1 Floor Press
8x50
8x70
8x70
4x90
4x90
4x90
6x90

B2 Protein Hest 120 sec
8x50
6x70
6x70
6x70
6x70
6x70
5x70

C Sumo DL - tech stuff 120-180 sec
5x60 3 s ecc
5x60 3 s ecc
5x70 3 s ecc
6x70 3 s ecc
6x70 3 s ecc
6x70 3 s ecc
6x70 3 s ecc
6x70 3 s ecc

D1 Dips
8xbw
8xbw+10kg
8xbw+15kg
8xbw+15kg
8xbw+15kg

D2 Chinups 120 sec
8xbw
5xbw+10kg
5xbw+10kg
5xbw+10kg
5xbw+10kg

E1 Hammer Curls
5x16.5
5x16.5
5x16.5
5x18.5
6x18.5+5x10
6x18.5+5x10
6x18.5+5x10

E2 DB Rear Delt 90 sec
12x4
12x4
12x4
12x4
12x4
12x4
12x4

3 hrs

Træning @ SPH 28. August 2015
FULLBODY
OPV
Dynamic stretches

A BP 180 sec
5xbar +blue band
5x40 +blue band
5x40 +blue band
5x50 +blue band
5x67.5
3x77.5
5x85
3x92.5
4x90
5x82.5
4x90

B Rackpulls ca 30 cm 120-180 sec
5x50
5x80
5x80
5x110
5x110
5x125
5x125
5x125
5x125

C Leg Press 60-90 sec
10x100
10x150
10x180
10x180
10x180
10x180

D1 Upr Rows
8x40
8x40
6x50
6x50
6x50

D2 Cable Curls
8x35
8x40
8x40
8x40
8x40

D3 Cable Lateral Raises 90 sec
12x10
12x10
12x10
12x10
12x10

E1 Meadow Rows
8x30
8x45
8x50
8x50
8x50

E2 Triceps Pushdown 90 sec
8x40
8x55
8x55
8x55
8x55

3 hrs

Træning @ SPH 04. September 2015
UPPER BODY
OPV
Dynamic stretches

A1 BP T2110
5xbar +blue band
5x30 +blue band
5x40 +blue band
5x50 +blue band
6x60
6x60
6x60
6x60

A2 Chinups 90-120 sec
6xbw
8xbw
8xbw
8xbw
8xbw
8xbw

B1 Protein Hest
6x40
6x50
8x50
8x50
8x50
8x50
8x50

B2 Mili Press 90-120 sec
6xbar
6x30
8x35
8x35
8x35
8x35
8x35

C1 Incl Curls
10x8
10x8
10x8
10x8
10x8

C2 Lying DB Tri-x
10x8
10x8
10x8
10x8
10x8

C3 DB Rear Lateral Raises 90 sec
10x4
10x4
10x4
10x4
10x4

1 hr 50 min

Træning @ SPH 05. September 2015
LOWER BODY
OPV
Dynamic stretches

A BSQ 90-120 sec
6x40
6x50
6x60
5x80
5x80
5x70
5x70
5x70
5x80
5x80

B Floor PRess 90-120 sec T0311
6x40
6x50
6x55
6x55
6x55
6x55
6x55

C Sumo DL 120-180 sec
6x60
6x60
5x80
5x80
5x80
5x80

D Lying Leg Curls 90 sec
10x35
10x40
10x40
10x40
10x40
10x40

2 hrs 15 min

Træning @ SPH 07. September 2015
semi FULLBODY - minus BP & Pruhest
OPV
Dynamic stretches

A BSQ 90-120 sec
6xbar
6x40
6x60
6x70
6x70
6x75
6x75
6x60

B Dips 90sec
8xbw
8xbw
8xbw+13.5kg
6xbw+20.5kg
6xbw+20.5kg
6xbw+20.5kg
6xbw+20.5kg

C1 Pulldown Machine
8x120
8x140
8x140
8x140
8x160
8x160

C2 Seated DB Mili
8x21.5
8x21.5
7x23
7x23
8x23
8x23

C3 Seated Press Machine 90 sec
6x35
6x35
6x35
6x35
6x35
6x35

1 hr 50 min

Træning @ SPH 08. September 2015
FULL BODY
OPV
Dynamic stretches

A BP 90-120 sec T3110
6xbar
6x40
6x50
6x60
6x70
6x70
6x70
6x70
6x70
6x70

B Protein Hest 90-120 sec
8x50
8x60
8x60
8x60
8x60
8x60
8x60

C Sumo DL 120-180 sec
6x50
6x70
6x70
6x80
6x90
4x100
4x110
3x110
4x110

D1 Incl Curls
8x14
8x14
8x14
Hammer Curls
7x16.5
6x21.5
6x21.5

D2 Triceps Pushdown
10x45
10x50
10x50
10x60
10x60
10x65

C3 Facepulls 90 sec
10x35
10x40
10x40
10x40
10x40
10x40

2 hrs 15 min

Træning @ SPH 11. September 2015
FULLBODY
OPV
Dynamic stretches

A Sumo DL 120-150 sec
5x50
5x70
5x80
5x90
5x90
5x90
5x90
5x90

B BP 180 sec
blue band, T3110:
6xbar
6x30
6x40
6x40
6x50
no band, T2110:
6x60
5x75
5x85
5x85
5x85
5x85
5x85

C Rackpulls ca 30 cm 180 sec
5x50
5x80
5x100
5x120
5x120
5x120
5x120
5x120

D DB Rows 90-120 sec
8x26
8x26
8x32.5
7x32.5
7x32.5
7x32.5

E1 Upr Rows
6x40
8x45
8x45
8x45
8x45

E2 Cable Curls 60-90 sec
10x35
10x45
10x45
10x45
10x45

E1 Triceps Pushdown
8x60
10x60
10x60
10x60
10x60

F2 Cable Lateral Raises 60-90 sec
12x10
12x10
12x10
12x10
12x10

3 hrs

Træning @ SPH 13. September 2015
FULLBODY
OPV
Dynamic stretches

A Sumo DL 180+ sec
5x60
5x60
5x80
5x80
5x90
3x100
3x110
3x120
3x120
3x120

B Floor Press 180 sec
8x50
5x70
5x80
5x90
3x100
1x105
5x90
3x100

C1 Chinups
5xbw
6xbw
6xbw+10kg
5xbw+15kg
5xbw+15kg
5xbw+15kg
6xbw+10kg
C2 Mili Press 90-120 sec
8x30
8x40
8x40
8x40
8x40
8x40

D1 Incl CG BP
8x50
8x70
8x70
8x75
8x70
D2 Hammer Curls 120 sec
7x14
6x16.5
6x16.5
6x16.5
6x16.5

E1 Pulley w 2 sec hold
10x35
10x35
10x35
10x35
E2 Cable Curls
10x40
10x40
10x40
10x40
E3 DB Rear Lateral Raises 60-90 sec
10x4
10x4
10x4
10x4

3 hrs

Træning @ SPH 15. September 2015
SHOULDERS, SUMO & GUNS
OPV
Dynamic stretches

A Fatbar Seat Mili Press 90 sec
8xbar
8x40
6x50
5x55
5x55
5x55
6x55
6x55
6x55

B Sumo DL 90 sec
5x50
5x60
5x60
5x60
5x60
5x60

C1 Lying Stirrups-curl-to-head
8x35
10x35
10x35
10x35
10x35
C2 Rev Grip Tric Pushdown 60 sec
10x40
10x40
10x40
10x40
10x40

D1 Cable Curls
10x40
10x40
10x40
10x40
D2 Tric Pushdown 60 sec
10x55
10x55
10x55
10x55

E1 Seat DB Lat Raise
10x5
10x5
10x5
10x5
E2 Hammer Curls 60 sec
6x14
6x14
6x14
6x14

F1 Rev Grip Curls
10x11
10x11
10x11
10x11
F2 Rear Delt Machine 60 sec
10x30
10x30
10x30
10x30

1 hr 50 mins

Træning @ SPH 17. September 2015
UPPER BODY
OPV
Dynamic stretches

A BP 120-180 sec
6xbar +blue band
6x30 +blue band
6x40 +blue band
6x50 +blue band
6x50 +blue band
6x70
6x80
6x80
6x80
6x80
6x80
6x80
6x80

B Pendley Protein Hest 90-120 sec
5x50
5x60
5x70
5x70
5x80
5x80
5x70
8x70

C1 Pulley Supinated
8x42
8x49
6x56
7x56
8x56
8x56
8x56

C2 Iso Chest 90 sec
10x40
10x50
10x50
10x50
10x50
10x50
10x50

D1 High Row
10x90
8x120
8x140
8x140
8x140

D2 Mili Machine
10x40
10x40
10x40
10x40
10x40

D3 oa Cable Curls 120 sec
8x15
6x25
6x25
6x25
6x25

E1 oa Cable Pushdown
12x15
12x15
12x15
12x15
12x15

E2 DB Rear Lateral Raises 60-90 sec
10x4
10x4
10x4
10x4
10x4

2 hrs 5 min

Træning @ SPH 18. September 2015
LOWER BODY (+shoulders)
OPV
Dynamic stretches

A FSQ 120 sec
5xbar
5x40
5x50
5x50
5x50
5x50
5x50
5x50

B Rackpulls 180 sec
5x50
5x50
5x80
5x80
5x110
5x110
5x110
5x110
5x110

C Sumo DL 180 sec
5x50
5x60
5x80
5x90
5x100
5x100
5x110
5x110
5x110
5x110

D Leg Press Close+High 90 sec
10x100
10x100
10x100
10x100
10x100

E1 Leg Curls
12x30
10x35
10x35
10x35
10x35
10x35
10x35

E2 BB Upr Row 90-120 sec
6x40
6x40
6x40
7x40
8x40
7x40
8x40

2 hrs 50 min

Træning @ SPH 20. September 2015
UPPER BODY
OPV
Dynamic stretches

A BP 180 sec
6x40
6x40
6x50
6x65
3x80
3x85
3x85
3x90
3x90
3x90

B Pendley Protein Hest 120 sec
6x50
6x60
6x70
6x70
6x70
6x75
6x75
6x75

C1 Floor Curl-2-chest
10x10
10x15
10x15
10x15
10x15
10x15
10x15

C2 Pec Deck 90 sec
10x80
10x80
10x80
10x80
10x80
10x80

D1 oa Cable Curls
8x20
8x20
8x20
8x20
8x20

D2 Cable Lateral Raises
12x10
10x15
10x15
10x15
10x15

D3 Cable Pushdown 90 sec
10x50
10x60
10x60
10x65
10x65

E1 Read Delt Mach
12x30
12x30
12x30
12x30
12x30

E2 Lateral Pulldown 90 sec
10x20.5
10x20.5
10x20.5
10x20.5
10x20.5

2 hrs 20 min

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