Sodemann 2.0 Log

Onsdag 08/01-14
Ryg - Skulder

Opvarmning:
12 min på crosstrainer
3min lvl 9
2min lvl 11
2min lvl 20
2min lvl 11
1min lvl 20
1min lvl 9
1min lvl 5

Træning:
Machine reverse flyes
set 1: 30x20
set 2: 30x16
set 3: 30x16

Dumbbell shoulder press
set 1: 17,5x12
set 2: 17,5x10
set 3: 17,5x8

Seated cable row
set 1: 70x6
set 2: 70x6
set 3: 70x6

Dumbbell one arm row
22,5x15
22,5x12
22,5x10

back extensions
10
9
8

Barbell bent over row
40x15
50x8
50x8

Torsdag 09/01-14
Ben - Tricep - Bryst

Opvarmning:
12 min Crosstrainer
3 min lvl 9
2min lvl 11
2min lvl 20
2min lvl 11
1min lvl 20
1min lvl 9
1min lvl 5

Træning:

bænkpres
60x8
65x6
65x6

dumbbell incline bench press
27,5x6
30x4
30x6

machine fly
65x10
80x8
95x7

cable lower chest raise
11,5x10
18x6
18x6

dip
10
8
7

barbell lying tricep extensions
30x8
30x6
30x6

Tricep pushdown rope
35x10
35x8
35x8

squat
30x12
30x12
30x10

single leg glute bridge
15
12
10

Dumbbell lunges
10x8
10x3

45 graders benpres
132x8
132x8
132x10

45 graders benpres maskine, lægpres
132x10
132x10
132x12

Fredag 10/01-14
Ryg - Skulder - Mave

Opvarmning:
12min på Crosstrainer
3min lvl 9
2min lvl 11
2min lvl 21
2min lvl 11
1min lvl 21
1min lvl 9
1min lvl 5

Træning:
dødløft
70x10
70x10
70x8

machine reverse flyes
35x12
40x12
40x10

back extensions
12
10'
10

dumbbell one arm row
25x10
25x8
25x8

seated cable row
60x8
60x8
60x6

dumbbell shoulder press
22,5x8
22,5x6
22,5x4

air bike kicks
35
38
30

plank
1:35
1:01
0:41

Sodemann 2.0 Log

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