Side 3 af 30

Powershifter

Indlæg: 3. apr 2013, 21:04
af fretlz
SKULDRE/GUNS
Military Press
15xlol
10x30
10x40
5x60
8x50
5x62,5
5x62,5
6x60
7x50

Chinups ss Dips
8xbw+10kg - 9xbw+10kg
6xbw+15kg - 6xbw+15kg
3xbw+20kg - 5xbw+20kg
3xbw+20kg - 4xbw+20kg
5xbw+15kg - 6xbw+15kg

Facepulls
10x55
10x65
8x75
8x75
8x75
8x67
10x61

High Cable Curls ss Triceps Ext.
11x11 - 11x22
9x12,5 - 10x24
8x13,5 - 10x24
8x13,5 - 10x24
8x12,5 - 8x24

Lateral Raises (ss Smith Shrugs)
12x6(seated) - 10x90
10x10 - 6x110
9x10 - 8x100
9x10 - 8x110
10x10 - 2x130

B O Lateral Raises
10x10
10x10
10x10

Powershifter

Indlæg: 5. apr 2013, 17:11
af fretlz
RYG/BRYST
Opvarmningssæt pulldown cable
12x40 10x50

Pulldown lever rest 90 sec
10x80
8x100
8x100
8x100
8x100
8x100

B.O.R. rest 90 sec
10x60
10x60
10x60
10x60
10x60

Pulley rest 90 sec
10x45
10x45
10x45
10x50
10x45

Benchpress rest 90 sec
15xlol
12x40
10x60
10x60
9x60
8x60
8x60

Incline Benchpress rest 90 sec
10xlol
10x40
10x50
10x50
10x50
10x50
10x50

Cable Flies rest 60 sec
12x7,5
10x10
10x10
10x10
10x11
11x11

1 hr 45 min

Powershifter

Indlæg: 6. apr 2013, 15:29
af fretlz
BEN/MAVE
opvarmning.
dynamic leg swings
15 OH squat m woodbar
10x20 kg OH squat

Squats rest 120 sec
10xlol
10x40
10x60
8x70
5x80
6x75
7x75

ST DL rest 120 sec
10x60
10x70
8x70
10x70
8x70

Seated calf raises SS sidebends rest 90 sec
12x90 - 15xbw ps
12x150 - 15xbw ps
11x170 - 15xbw ps
10x210 - 15xbw ps
10x220 - 15xbw ps
11x200

Standing calf raises SS cable crunch rest 90 sec
12x90 - 15x65
11x110 - 15x65
12x120(lever/plateload) - 12x65
10x120 - 10x70
10x110 - 14x65

1 hr 45 min

Powershifter

Indlæg: 7. apr 2013, 22:19
af fretlz
SKULDRE/ARME
Military Press rest 90 sec
10xlol wg
10xlol cg
10x30
10x40
8x50
8x50
5x60
6x60
7x57,5

Chinups SS Dips rest 90 sec
8xbw+10kg - 8xbw+10kg
5xbw+15kg - 6xbw+15kg
4xbw+20kg - 5xbw+20kg
3xbw+20kg - 4xbw+20kg
5xbw+15kg - 7xbw+15kg

Facepulls rest 90 sec
10x55
9x65
8x65
8x65
8x65

High Cable Curls SS Triceps Extensions rest 60 sec
11x10 - 11x22
10x11 - 10x24
8x12,5 - 10x24
10x11 - 11x24
10x11 - 9x26

B O Lateral Raises rest 60 sec
10x7
10x10
10x10
10x10
10x10

Smith Shrugs SS Lateral Raisesrest 60 sec
10x90 - 9x10
10x100 - 9x10
8x110 - 9x10
4x130 - 10x10
15x50+4x20

2 hrs

Powershifter

Indlæg: 10. apr 2013, 17:05
af fretlz
9. apr 2013, 18:35

RYG/BRYST
Opv Pulldown Cable
12x40
10x50

Pulldown Machine Plateloaded
10x80
8x100
8x105
8x100
8x110
8x100
10x80

B.O.R.
10x40
10x50
10x60
10x65
9x70
9x70
10x65

Pulley
10x45
10x50
10x50
10x50
10x50

BP
20x22,5
12x42,5
10x62,5
9x62,5
10x62,5
9x57,5(w.band)
10x62,5(w.band)

INCL BP
15x22,5
10x42,5
7x62,5
10x52,5
8x52,5
10x52,5
10x52,5

Standing Cable Flies
12x7,5
12x10
9x12,5
9x12,5
11x11
10x10
11x7,5

Powershifter

Indlæg: 10. apr 2013, 17:09
af fretlz
BEN/MAVE
Opv. Overhead squats
10x20
10x20

Squats
10x40
10x50
9x60
8x70
6x80
4x85
6x75

Rom DL
10x40
10x50
10x60
10x60
10x60
10x60

Seated Calf SS sidebends
12x80 - 12xbw ps
12x130 - 10xbw+8kg ps
10x190 - 10xbw+8kg ps
10x210 - 10xbw+8kg ps
10x220 - 10xbw+8kg ps
12x190
10x170-drop-10x130

Lever Calf SS cable crunches
10x120 - 12x65
12x160 - 12x65
12x160 - 12x65
10x190 - 12x65
12x180 - 12x70

Powershifter

Indlæg: 11. apr 2013, 22:23
af fretlz
SKULDRE/ARME pt I

Military Press
15xlol
12x30
10x40
8x50
7x55
5x60
5x60
5x65

Chinups SS Dips
8xbw+10kg - 8xbw+10kg
4xbw+20kg - 5xbw+20kg
2xbw+30kg - 2xbw+30kg
5xbw+20kg - 6xbw+20kg
5xbw+20kg - 7xbw+20kg
7xbw+10kg - 9xbw+10kg

Facepulls
10x50
9x65
9x65
9x65
10x55

Powershifter

Indlæg: 12. apr 2013, 17:01
af fretlz
SKULDRE/ARME pt II
High Cable Curls SS Triceps extensions rest 60 sec
12x10 - 10x24
10x12,5 - 12x24
10x12,5 - 10x26
8x12,5 - 10x26
8x12,5 - 9x26

Triceps kickbacks SS DB preacher curls rest 60 sec
8x12 - 7x12
10x10 - 10x10
10x10 - 10x10
10x10 - 9x10
10x10 - 9x10

Smith Shrugs SS Lateral Raises rest 75 sec
12x50 - 12x6
10x70 - 12x6
10x70 - 12x6
12x70 - 12x7
12x80 - 12x7

Rear Delts SS Machine Military rest 90 sec
13x4 - 15x20
13x6 - 15x30
13x6 - 15x30
13x6 - 15x30
20x6 - 15x30

1hr13min

Powershifter

Indlæg: 15. apr 2013, 21:55
af fretlz
RYG/BRYST
OPV. 12 min crosstrainer
pulldown cable 12x35 10x40

Lever Pulldown rest 90 sec
10x80
8x100
8x100
8x100
8x90

B.O.R. rest 90 sec
12x40
10x60
10x60
9x70
10x60

Pulley rest 60 sec
10x40
10x50
9x52,5
5x62,5
10x52,5

BP rest 90 sec
15x22,5
12x42,5
10x62,5
10x62,5
7x72,5
8x67,5
8x67,5

INCL BP rest 90 sec
15xlol
12x40 extra wide grip
10x55 bit narrow grip
10x60
8x60
10x55
10x57,5

Cable Flies rest 60 sec
15x8,5
12x11
10x12,2
12x11
12x11
12x11

1 hr 55 min

Powershifter

Indlæg: 16. apr 2013, 23:04
af fretlz
BEN/MAVE
OPV.
8 min CT
OH SQ 10xlol 8x30 10x30


Squats rest120 sec
10x30
10x50
9x60
8x65
7x70
6x80
5x75

Rom DL rest 120 sec
10x40
11x50
9x70
8x80
7x80
10x70

Seated Calf Raises SS Sidebends rest 120 sec
11x130 - 10xbw+8kg
10x170 - 10xbw+8kg
11x210 - 10xbw+8kg
10x210 - 10xbw+8kg
8x230 - 10xbw+8kg
10x210 - 10xbw+8kg

1 hr 45 min

Powershifter

Indlæg: 17. apr 2013, 22:19
af fretlz
SKULDRE/ARME
OPV.
12 min bike
OH SQ 10xlol


Military Press rest 120 sec
15xlol
12x30
11x40
7x55
6x60
6x60
5x65
6x60

Chinups SS Dips rest 120 sec
8xbw+10kg - 8xbw+10kg
4xbw+20kg - 6xbw+20kg
2xbw+30kg - 3xbw+30kg
4xbw+20kg - 5xbw+20kg
6xbw+15kg - 6xbw+15kg

Facepulls SS Standing Calf Raises rest 60 sec
10x50 - 15x50
10x65 - 12x90
2x75+5x65 - 12x110
8x65 - 12x130
8x65 - 12x110

CG BP SS Conc Curls rest 90 sec
12x40 - 10x10
8x50 - 10x10
8x50 - 10x10
10x45 - 10x10
9x45 - 10x10

1 hr 45 min

Powershifter

Indlæg: 24. apr 2013, 22:09
af fretlz
19. apr 2013

RYG/BRYST
OPV
10 min CT OH SQ 10xlol
pulldown cable 12x30


Lever Pulldown
10x80
8x100
8x100
6x120
7x110
8x100

B.O.R.
12x40
10x60
10x60
8x70
4x90
6x75

Pulley
10x40
10x50
10x45
4x65
10x55

BP
10x25
11x45
9x65
10x65
6x75
6x75
10x65

INCL BP
15x22,5
12x42,5
10x52,5
8x62,5
6x67,5
8x60

Powershifter

Indlæg: 24. apr 2013, 22:16
af fretlz
20. apr 2013

BEN/MAVE (+chest leftovers)
OPV.
OH SQ 10xlol 10x30


Squats
10x30
10x50
7x70
5x80
4x90
6x60

ROM DL
10x50
10x70
9x80
9x80

Seat Calf SS Sidebends
12x130 - 15xbw
10x190 - 20xbw
10x210 - 20xbw
10x230 - 20xbw
12x210 - 20xbw

Giant Set:
A1 Lever Calf Raise
12x160
12x160
12x160
12x160

A2 Cable Crunches
15x65
15x65
15x65
15x65

A3 Cable Flies
15x7,5
12x10
12x10
12x12,5

Powershifter

Indlæg: 24. apr 2013, 22:19
af fretlz
21. apr 2013
SKULDRE/GUNS

Military Press
15xlol
12x30
9x50
9x50
5x60
6x60
5x65

Superset
A1 Chinups
8xbw+10kg
6xbw+15kg
4xbw+20kg
4xbw+20kg
5xbw+15kg

A2 Dips
9xbw+10kg
7xbw+15kg
5xbw+20kg
6xbw+20kg
7xbw+15kg

Facepulls
10x55
10x55
10x55
10x55
10x55

Powershifter

Indlæg: 24. apr 2013, 22:26
af fretlz
23. apr 2013
RYG/BRYST
OPV.
10 min CT
cable pulldown 12x40 10x50


Lever Pulldown
10x80
8x100
8x110
5x130
5x115
8x100
10x80

B.O.R.
15xlol
10x40
10x60
10x60
8x70
4x90
6x75

Pulley
10x40
10x50
10x50
8x55
10x47,5

BP
16xlol
12x40
10x30x
10x65
10x65
5x75 ss Rowmach PL 5x120
6x75 ss Rowmach PL 2x160
10x65 ss lowRowmach PL 4x90

Incl BP
12x40 ss DB Row 6x26
8x60
8x62,5
5x67,5
9x60
12x50

Cable Flies
12x10
10x12,5
7x15
10x12,5
10x12,5
10x12,5
15x10

Powershifter

Indlæg: 24. apr 2013, 22:30
af fretlz
BEN/MAVE
OPV
10 min CT
OH SQ 10xlol 10x30


Squats
10x40
10x50
8x70
6x80
6x80
4x90
6x80
10x60

ROM DL
11x50
9x70
7x90
8x80
8x80
8x80

Superset:
A1Seated Calf Raises
13x90
12x130
10x170
10x190
11x190

A2Sidebends
20xbw ps
20xbw ps
20xbw ps
20xbw ps
20xbw ps

Powershifter

Indlæg: 25. apr 2013, 21:50
af fretlz
SKULDRE/ARME
OPV
15 min cykling


Military Press
12xlol
12x25
10x30
8x50
7x55
6x60
5x65
6x60

Superset
A1 Chinups
8xbw+10kg
4xbw+20kg
2xbw+30kg
4xbw+20kg
6xbw+15kg

A2 Dips
9xbw+10kg
6xbw+20kg
3xbw+30kg
6xbw+20kg
7xbw+15kg

Facepulls
10x55
10x65
8x75
8x75
8x75
10x65

Superset
B1 High Cable Curls
12x10
10x12,5
10x12,5
8x12,5
11x11
11x11

B2 Triceps Extensions
10x24
10x26
10x26
9x26
9x26
9x26

Superset
C1 Smith Shrugs
18x50
10x90
6x110
8x100
8x100

C2 Lateral Raises
12x6
10x10
10x10
10x10
11x10

Giant Set
D1 B O Lateral Raises
10x10
10x10
10x10
10x10

D2 Military Machine PL
20x20
20x20
20x20
15x20

D3 Cable Curls
10x15
4x20
6x17
6x17
6x17

2 hrs 20 min

Powershifter

Indlæg: 30. apr 2013, 11:11
af fretlz
Mandag 29.04.13

FULLBODY
OPV 10 min CT
OH SQ 10xlol 10x30


Deadlift
6x60
8x60
6x80

Deficit Deadlift
5x90
4x100
3x110

Superset
A1 Benchpress
12x40
10x50
10x60
10x60
7x70
A2 B.O.R.
12x40
10x50
10x60
10x60
7x70

Superset
B1 Military Press
10x40
8x50
6x60
7x60
8x55
B2 Cable Pulldown
10x40
8x50
6x60
7x60
8x55

Superset
C1 Cable Flies
12x10
10x12,5
10x12,5
10x12,5
12x10
C2 Rear Delt Raise
12x10
12x10
12x10
12x10
12x10

1 hr 10 min

Powershifter

Indlæg: 3. maj 2013, 22:21
af fretlz
FULLBODY
OPV 10 min CT
OH SQ 10xlol 10x30 8x35


DEF Deadlift
6x60
6x80
4x100
3x110
3x120
5x110

Superset
A1 Benchpress
12x40
10x60
8x70
8x70
10x60
A2 B.O.R.
12x40
10x60
8x70
8x70
10x60

Superset
B1 Military Press
10x40
8x50
6x60
7x60
10x55
B2 Cable Pulldown
10x40
8x50
6x60
7x65
10x55

Re: Powershifter

Indlæg: 3. maj 2013, 22:52
af dwellengers
Følger lige m her M.

Powershifter

Indlæg: 6. maj 2013, 17:48
af fretlz
FULLBODY
OPV
10 min ct
OH SQ 10xlol 10x30 10x35

DEF DL
8x70
8x90
5x110
4x110
2x120
5x110

Mili ss cable pulldown
12x45
8x55
6x60 - 6x65
6x60 - 6x65
6x60 - 6x65

BP ss B.O.R.
10x60(Decl) - 10x60
10x60
8x70
8x70 - 9x70

lateral raises ss cable pressdown
12x8 - 10x7,5
12x8 - 10x10

Powershifter

Indlæg: 7. maj 2013, 21:19
af fretlz
LEFTOVERSOPV
10 min CT


Superset
A1 Lateral Raises
10x9
10x9
12x9
12x9
12x9
A2 Lateral Press
10x8,5
12x8,5
10x10
10x10
10x10

Superset
A1 Cable Flies
12x10
12x10
10x12,5
11x12,5
10x12,5
12x11
A2 Rear Delt
12x9
12x10
12x10
10x12
10x12
9x12

twists w barbell
20xlol
20x25
20x25
20x25

Seated Calf Raises
20x90
13x130
13x130

Re: Powershifter

Indlæg: 8. maj 2013, 06:50
af dwellengers
Laver du dine twists "rotatorisk" eller anti-"rotatorisk"? anti-rotatorisk minder lidt om Pallof-press varianter...

Re: Powershifter

Indlæg: 9. maj 2013, 14:49
af fretlz
dwellengers skrev:Laver du dine twists "rotatorisk" eller anti-"rotatorisk"? anti-rotatorisk minder lidt om Pallof-press varianter...


Nu har jeg aldrig lavet dem før, men forsøger at lave dem som her:

Powershifter

Indlæg: 9. maj 2013, 14:55
af fretlz
BEN/RYG/BICEPS

OPV
10 min CT
OH SQ 10xlol


Leg Press
10x120
10x200
7x240
6x280

B.O.R
8x60
5x80
4x90
4x92,5
4x90

DEF DL
6x80
5x100
5x110
3x125

Chinups
5xbw+10kg
5xbw+15kg
5xbw+20kg
3xbw+25kg

T-bar Rows
10x35
9x45
6x55
6x55

Superset
A1 Seated Calf Raises
12x90
10x130
11x170
10x190

A2 Smith Shrugs
10x90
6x130
7x110
8x110

DB Curls
10x10
10x12
10x12
10x12

2 hrs 10 min

Powershifter

Indlæg: 10. maj 2013, 21:09
af fretlz
BRYST/SKULDRE/TRICEPS

OPV
10 min CT


Benchpress
12x22,5
10x42,5
9x52,5
6x72,5
5x80 - PR - No spotter!
4x80
4x80

Incline DB Press
8x26
6x30
6x30
6x30

Military Press

10x40
8x50
5x60
3x65
5x60

Upright Rows
10x27,5
8x32,5
9x32,5
8x35
9x35

DB Lateral Raises
10x10
10x10
10x10
10x10

Cable Flies
13x10
10x12,5
8x12,5
10x12,5

Triceps Extensions
9x24
8x28
6x30
7x30

2 hrs

Powershifter

Indlæg: 13. maj 2013, 22:23
af fretlz
BEN/RYG/BICEPS

OPV
10 min CT
Dynamic leg streches


Leg Press
12x120
10x160
8x240
5x280
5x280
5x280

B.O.R.
12x40
10x60
6x80
4x90
3x100
4x90

DEF DL
6x90
4x110
3x130
2x130

Chinups var.
6xbw+10kg (WG)
5xbw+15kg (CG)
4xbw+20kg (CG)
Cable Pulldown one-arm
4x40
4x40
V-Cable Pulldown
2x90
6xbw (WG)

Superset
A1 Seated Calf Raise
10x130
10x210
10x210
10x230
A2 Shrugs
12x60 (BB)
10x80 (BB)
8x90 (Smith)
8x100(Smith)

Powershifter

Indlæg: 14. maj 2013, 22:09
af fretlz
BRYST/SKULDRE/TRICEPS
OPV
10 min CT


BP
20xlol
12x40
12x45
10x60
8x70
5x80
5x80

Incline DB Press
9x26
6x30
6x30
5x30

Military Press
10x40
9x50
6x60
4x65
6x60

Upright Rows
10x27,5
10x32,5
8x35
8x35
8x35

Wide Chest Press Mach
10x20
10x40
10x80
6x100
4x120
6x100

Lateral Cable Raise

10x5
10x6
10x7,5
DB 10x8

Cable Flies

12x10
12x11
4x11+3x10 (lying)
9x12,5
10x11

Superset
A1 Triceps Extensions
10x26
8x30
7x30
7x30
A2 Full Contact Twists
10x30
10x35
16x30
20x30

Lat Machine Dropset
5x40-5x35-6x30-8x25

2 hrs 13 min

Powershifter

Indlæg: 16. maj 2013, 22:28
af fretlz
BEN/RYG/BICEPS
OPV
10 min CT
Dynamic leg streches


Leg Press
12x120
10x180
8x240
6x280
4x300
8x240

B.O.R.
10x60
6x80
5x90
4x100
5x90

DEF DL
6x90
4x110
3x120
3x120

Chinups
opv 10x50kg (cable)
7xbw+10kg
6xbw+15kg
Pulldown Machine PL
10x80
6x120
6x120
8x100

Row Machine PL
6x100
6x120
8x90
10x90

Superset
A1 Seated Calf Raise
15x130
10x170
10x210
11x230
12x190
A2 Smith Shrugs
10x90
10x100
8x100
7x110
12x90

Superset
B1 Preacher Cable Curls
13x7,5
10x15
4x22,5
3x27,5
B2 Conc Cable Curls
10x10
9x12,5
8x13,5
8x16

2 hrs 10 min

Powershifter

Indlæg: 21. maj 2013, 22:29
af fretlz
FULLBODY

OPV
10 min CT


Leg Extensions
15x30
15x35
15x40
12x50

Leg Curls

15x30
15x35
10x40
10x45

Superset 1
A1 CG BP
15x20
15x40
12x50
12x50
A2 BOR - supin. grip
15x20
15x40
12x50
12x50

Superset 2
B1 Shoulder Press
10x30
10x40
10x45
B2 Cable Pulldowns
2x40
12x45
8x50+5 CG

Superset 3
C1 Concentration Curls Cable
12x10
10x12,5
8x15
3x20
C2 One/Arm Hammer Pushdowns
12x10
12x10
12x10
6x15

1 hr 35 min