Træningslogbogen - MCW

Torsdag 10/12-09 Træning af 2 split

- Bænkpres 3 x 5-8 70 kg
- Incline Dumbel bænkpres 3 x 5-8 35 kg
- Cable Crossover 3 x 5-8 45 kg

- Siddende Military press 3 x 5-8 55 kg
- Lateral Raises 3 x 5-8 9 kg
- Dumbell front raises 3 x 5-8/Upright Rowing 3 x 5-8 55 kg

- Reverse Pushdowns 3 x 5-8 60
- Siddende Dumbell Triceps Exstensions 3 x 5-8 20 kg
- Triceps Dips 3 x Max

- Crunches lige/skæv/lige/skæv 2 x Max
- Hanging Leg Raises 2 x Max

Fredag 11/12-09 Træning af 2 split

- Leg exstensions 4 x 5-8 60 kg
- Ben pres 3 x 5-8 270 kg
- Lunges 3 x 5-8

- Pulldown 3 x 5-8 70 kg
- Stående Rowing m. kabel 3 x 5-8 50 kg
- T-bar Rows 3 x 5-8 30 kg

- Cable Supine Curl 3 x 5-8 55 kg
- Cable One Arm Curls 3 x 5-8 25 kg
- Reverse Curls 3 x 5-8 10 kg

Cardio
- 10 min Steppemaskine
- 10 min Skimaskine

Mandag 14/12-09

- Bænkpres 3 x 5-8 70 kg
- Incline Dumbel bænkpres 3 x 5-8 35 kg
- Cable Crossover 3 x 5-8 50 kg

- Siddende Military press 3 x 5-8 55 kg
- Lateral Raises 3 x 5-8 9 kg
- Dumbell front raises 3 x 5-8/Upright Rowing 3 x 5-8 55 kg

- Reverse Pushdowns m. snor 3 x 5-8 40 kg
- Dumbell Triceps Exstensions 3 x 5-8 20 kg
- Bench Dips 3 x 12

- Crunches lige/skæv/lige/skæv 2 x Max
- Hanging Leg Raises 2 x Max

Tirsdag 15/12-09

- Leg exstensions 4 x 5-8 65kg
- Ben pres 3 x 5-8 300kg
- Lunges 3 x 5-8

- Pulldown 3 x 5-8 75kg
- Stående Rowing m. kabel 3 x 5-8 55kg
- T-bar Rows 3 x 5-8 30kg

- Cable Supine Curl 3 x 5-8 55kg
- Cable One Arm Curls 3 x 5-8 25 kg
- Reverse Curls 3 x 5-8 20kg stang

Cardio
- 10 min Steppemaskine
- 10 min Skimaskine

Træningslogbogen - MCW

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