W3D1 - Upper body power

A1) 50* incline benchpress, T40X0, R10
1x91 (skulle have lavet 5 sæt, men har problemer med min skulder i incline)
8x60
8x60
8x60
8x60

A2) NG chin-ups, T40X0, R180
3x22,5
3x22,5
3x22,5
3x22,5
3x22,5

B1) Military press, T40X0, R10
4x8x45


B2) Cable rows, T40X0, R150
4x8x72

C1) 3-board CGBP, T31X0, R10
4x6x90

C2) 60* incline db curls, T30X0, R120
8x16
2x7x16
6x16

Facepulls, T2012, R-you-go-i-go
3x10x40

W3D2 - Lower body power

Back squat, T40X0, R10
3x115
3x115
3x115
3x115
3x115
3x115
3x115
3x115

Lying leg curls, feet neutral, T40X0, R180
3x60
3x60
3x60
3x60
3x60
3x60
3x65
3x65

Bulgarian split squat, T30X0, R10
2x8x21
7x21

RDL, T30X0, R120
7x102,5
2x6x102,5

Hip thrusters, T20X2, R-you-go-i-go
3x8x100

Planke, R-you-go-i-go
3x20x30sec.

W3D3 - Chest & Back hypertrophy

A1) 60 grader incline db benchpress, T4020, R10,
10x28,5
2x9x28,5
10x26
9x26

A2) 30 grader Incline db benchpress, T4020, R10, 5 set @ 8-10 reps
7x28,5
2x8x26
7x26
9x22

A3) flat db benchpress, T4020, R10,
6x26
3x8x22
6x22

A4) db flyers T4020, R150
2x9x13,5
7x13,5
8x10
6x10

B1) pull ups wide grip T40X0, R10
7x body weight
6x body weight
6x body weight

B2) pull ups medium grip T40X0, R10
5x body weight
5x body weight
4x body weight

B3) chin ups T40X0, R10
4x body weight
3x body weight
3x body weight

B4) chin ups narrow grip T40X0, R180
3x body weight
2x body weight
2x body weight

C1) reverse flies (i maskine) T4020
5x8x45

D1) Db trap 3 raises, T2010, R10
3x8x3

D2) Scott bench db external rotations, T2010, R60
2x8x6
8x5

W3D4 - Lower body hypertrophy

A1) heel raised back squat T5010 R10
7x95
6x95
7x90
5x90

A2) walking DB lunges R120
4x10x10

B1) standing good mornings T4020 R10
3x8x50
7x50

B2) RDL T3012 R10
2x8x62,5
7x62,5
6x62,5

B3) Reverse hypers T2012, R120
2x12
2x10

C1) Glute bridges T20X2
3x10x95

C2) Hanging leg raises
3x10

W3D5

A1) Low incline med kæder T5010, R10
5x60 + 40 kæder
4x60 + 40 kæder
4x55 + 40 kæder


A2) Seated DB extensions T31X0, R120
10x16
10x16
9x13,5

B1) incline DB benchpress T4020 R90
3x8x28,5

C1) Seated barbell curls, T20X0, R10
7x42,5
6x42,5
7x40

C2) Standing barbell curls, T30X0, R120
15x25
12x25
12x22,5

D1) Bent-over lateral raises, T2010, R10
3x5x8


D2) Seated lateral raises, T2010, R60
3x6x8

Hvae jeg hører, at der er noget, der hedder Dr. dams armprogram. Er det dig der har lavet det?

Almond
Ja det er mig der har konstrueret programmet ud fra en meget avanceret periodiseringsmodel, som jeg selv og andre har brugt med utrolig stor succes.

W4D1 - Upper body power

A1) 50* incline benchpress, T40X0, R10
5x85 (stadig ondt)
8x60
8x60
8x60
8x60

A2) NG chin-ups, T40X0, R180
5x17,5
5x17,5
5x17,5
5x17,5
5x17,5

B1) Military press, T40X0, R10
4x8x47,5


B2) Cable rows, T40X0, R150
4x8x50 ( en anden cable rows maskine)

C1) 3-board CGBP, T31X0, R10
4x6x90

C2) 60* incline db curls, T30X0, R120
2x8x16
2x7x16

Facepulls, T2012, R-you-go-i-go
3x10x20 (et anden cable stativ)

Benchpress R180
1x125
6x105
1x127,5
6x107,5
0x130
3x110

Dips R180
5x40
4x5x45

A1) LRs R10
3x10x6

A2) Cable upright row R90
12x30
2x12x40

Rope pushdowns R 120
7x55
6x55
7x50
10x40
10x40

FSQ T40X0 R180
5x80
3x90
2x95
5x82,5
3x92,5
2x97,5

Lying leg curls T40X0 R120
3x8x60
7x60

Pullups – shoulder width R180
5x5x15

Db rows T20X0 R60
3x12x28,5

Seated rows T40X0 R60
12x?
11x?
11x?

Scott-bench db curls T30X0 R90
2x8x16
7x16
6x16

Military press R180
5x5x60

Decline Db benchpress R120
10x31
10x35,5
8x40
7x40

Dips R60
3x12x10

Decline EZ-bar extensions R60 T40X0
3x10x30

Facepulls T2012
3x12 med bands

Paused FSQ T32X0 R 180
3x3x80

SG-RDL T32X0 R120
2x8x90
7x90

Glute bridges T20X2 R60
3x12x97,5

Db rows R150
5x5x35,5

Pullups – shoulder width R60
12xBW
10xBW
8xBW

Incline db curls T30X0 R60
3x10x10

Planken R you-go-i-go
3x35sekx20

Benchpress R180
1x120
6x100
1x122,5
6x102,5
1x125
6x105

Dips R180
5x5x47,5

A1) LRs R10
3x12x6

A2) Cable upright row R90
3x12x45

Rope pushdowns R 120
8x50
2x7x50
6x50

FSQ T40X0 R180
5x82,5
3x90
2x97,5
5x85
3x92,5
2x100

Pullups – shoulder width R180
5x5x17,5

Db rows T20X0 R60
12x31
2x10x31

Seated rows T40X0 R60
3x12x42

Scott-bench db curls T30X0 R90
4x8x14

Lying leg curls, feet indward T40X0 R120
4x8x50

Paused FSQ T32X0 R 180
3x3x82,5

SG-RDL T32X0 R120
3x8x90


Glute bridges T20X2 R60
3x12x100

Db rows R150
5x5x40

Pullups – shoulder width R90
3x10xBW

Incline db curls T30X0 R60
3x10x10

Planken R you-go-i-go
3x40sekx20

Benchpress R180
1x122,5
6x102,5
1x125
6x105
1x127,5
6x107,5

Dips R180
5x5xBW+50

A1) LRs R10
12x7
2x10x7

A2) Cable upright row R90
3x12x50

Rope pushdowns R 120
8x50
2x7x55
6x55

FSQ T40X0 R180
5x85
3x92,5
2x100
5x87,5
3x95
2x102,5

Pullups – shoulder width R180
5x5x20

Db rows T20X0 R60
12x31
11x31
10x31

Seated rows T40X0 R60
3x12x42

Scott-bench db curls T30X0 R90
8x16
2x6x16
7x16

Lying leg curls, feet indward T40X0 R120
8x55
7x55
2x6x60

Military press R180
5x5x62,5

Dips R120
3x12x22,5

Db benchpress R60
3x12x28,5

Decline EZ-bar extensions R60 T40X0
3x10x30

Facepulls T2012
3x10x50

Paused FSQ T32X0 R 180
3x3x85

SG-RDL T32X0 R120
3x8x92,5

Glute bridges T20X2 R60
3x12x102,5

Db rows R150
5x5x40

Pullups – shoulder width R90
2x11xBW
9xBW

Incline db curls T30X0 R60
3x10x12

Planken R60
3x45sekx20

Benchpress R180
1x123,5
6x103,5
1x126
6x106
1x128,5
6x108,5

Benchpress
4x100+sort band
2x3x100+ sort band

A1) LRs R10
12x7
11x7
10x7

A2) Cable upright row R90
3x10x55

Rope pushdowns R 120
8x55
2x7x55
6x55

pull ups
20x3xBW

Dr. Dam skrev:Almond
Ja det er mig der har konstrueret programmet ud fra en meget avanceret periodiseringsmodel, som jeg selv og andre har brugt med utrolig stor succes.

Åh, havde helt glemt det igen... Er det en model som du evt. vil dele med folket?

FSQ T40X0 R180
5x87,5
3x95
2x102,5
5x90
3x97,5
2x105

Pullups – shoulder width T30,0x0 R120
1xBW
4XBW+10

Db rows T20X0 R60
3x10x31

Seated rows T40X0 R60
3x10x49

Scott-bench db curls T30X0 R90
4x6x16

Lying leg curls, feet indward T40X0 R120
2x6x60
2x5x60

Dips
20x7xBW

Military press R180
5x5x63,5

Dips R120
4x8x30

Db benchpress R60
3x12x28,5

Decline EZ-bar extensions R60 T40X0
3x10x30

laterals raises drop-set
10x8 - 10x5 - 10x3
9x8 - 8x5 - 8x3
8x8 - 8x5 - 8x3

Facepulls T2012
3x10x50

Wendler start.

bænkpres
5x75
5x87,5
13x100 PR
5x110
5x110
4x110

DB Military pres R120
3x8x23,5

Bent over Rows R120
8x65
3x8x70

Pull ups R90
10xBW
10XBW
9XBW

pushdown R60
3x10x50

Råtræk teknik
10x2x40

Squat
5x85
5x100
14x110 PR
6x120
5x120
5x120

rumænsk dødløft R120
2x10x90
2x9x90

Lying leg curls R120
3x8x55
7x55

seated hammer curls R60
3x10x13,5

planken R60
3x35sek x25

military pres
5x45
5x50
11x57,5 PR
5x62,5
5x62,5
5x62,5

15* incline DB pres
4x31x10

Seated rows
8x63
3x8x70

chin ups
2x10xBW
9xBW

fransk pres
3x10x30

Frivend teknik
10x3x70

Dødløft
117,5x5
135x5
152,5x11 PR
180x2
180x2
180x2

Bulgarian split squat
2x7x26
2x6x26

hip thrusters
2x12x90
11x90
10x90

biceps curls BB
3x10x30

bænkpres
3x82,5
3x95
11x105 PR
7x105
6x105
7x105

DB Military pres R120
26x7
26x6
26x6

Bent over Rows R120
8x72,5
8x72,5
7x72,5
7x72,5

Pull ups R90
10xBW
10XBW
9XBW

pushdown R60
3x10x55

Råtræk teknik
7x3x40
3X3X50

Squat
3x90
3x105
11x117,5 PR
8x110
8x110
8x110

rumænsk dødløft R120
4x10x90

Lying leg curls R120
4x8x55

seated hammer curls R60
3x10x13,5

planken R60
3x40sek x25