Friches glimrende log

Smal bænk

2*140
2*155
2*165

Cambered bar smal bænk

4*6*110

Backraises, triceps oh ext + curls

Torsdag

Bænk
1*175
5*6*145

Seated rows, triceps pushdown, curls, backraises

Søndag

Pinpress bryst

3*160 rpe 8

Spoto

5*5*130 rpe 5

dB rows

3*10*41

Rear lat

3*15

Smal bænk

2*140
2*160
2*170 rpe 9,9

Torsdag

Bænk

2*150 rpe 6

Larson press

5*6*120

Pendlay

4*6*90

Lørdag

Bænk

Op til 1*170 rpe 7

Ny sort super kat 40

3*220 l
2*250 l
1*270 k3
1*290 k2
1*300 l
1*310 k2

I dag

Feet up narrow

3*140
4*5*120

Btn pull

3*12

Rear lat

3*12

Pushdown +pressdown

3*10+8

Smal bænk

3*150

Bænk m lilla band

5*6*120 rpe 6

Seated rows, triceps oh rope, pec deck, backraises, rev curls

Bænk

3*2*155 rpe 6

Larson

5*6*125

Sq

3*5*10

Rdl

2*6*120

Feet up narrow

3*145 rpe 7
4*5*125

Seal rows cambered bar

4*8*70

BTN pull

3*15

Pushdown

4*8

Rev kabel curls

4*10

Bænk

2*140
1*160
1*170

super kat 40 ny

2*220 l
1*250 l
1*270 l
1*290 k2
1*300 k1

Smal bænk

3*160 rpe 8

Bænk m lilla

5*6*125 rpe6

Seated rows, triceps oh rope ext, backraises, pec dec flies og rev curls

Bænk

3*2*160 rpe 7

Larson

5*6*130 rpe 8

Cambered pause rows

4*8*60

Btn pull, Curls

Feet up narrow

5*150 pr rpe 10

4*5*130

Lat raises + band pull apart

40 minutter

Bænk

1*150
1*170
1*180 rpe 8
8*150 rpe 8
2*8*140 rpe 6

Y raises

Tirsdag

Pinky

5*120
5*130
5*140
3*5*120

+Seated rows of pushdown

Onsdag

Pinky 3 sek pause

2*130
2*140
3*2*150

Feet up

3*8*100

Facepulls og curls

Pinpress lige over bryst

3*140
3*150
3*160
3*165 rpe 8
5*150
2*5*140

Btn press

3*10*40

Seated rows

6*8-10

Triceps oh one arm rope ext

5*6-10

Bænk

1*160
1*170 rpe 6
Sort super kat 40 konk

2*220 l
1*250 l
1*270 k2
1*290 k1
1*300 k1
1*310 b pr

Igår

Smal bænk

2*2*165 rpe 8,5

Bænk, lilla band

5*6*130

Seated rows, triceps oh rope ext

Idag

Bænk

3*2*165 rpe 7-8

Larson

4*6*135

Cambered bar rows

4*10

Fredag

Feet up narrow

3*155 pr rpe 8
4*5*135

Pull down, pushdown

Bænk

op til 1 *170

Super kat 40 konk

2*220 l
1*250 l
1*270 l
1*290 b m signaler. Fino

Machine flies

4*15

ss rear lat

4*15

Triceps oh rope + curls

Smal bænk

2*170 pr

Bænk m lilla band

4*6*135

Seated rows

4*8-10

Bænk

3*2*170 rpe 8

Larsen press

3*6*140

Cambered rows

3*10*60

Feet up narrow

3*160 rpe 9 pr
2*5*140

Pushdown + pull down btn

Igår

Bænk

1*170

Low cut 42

2*220 l
1*250 l
1*270 l
2*1*290 k1

I dag

Smal bænk

1*150
1*160
1*170
1*180 pr rpe 9

Bænk m lilla

4*6*140

Seated rows, triceps oh, rear lat, biceps

Bænk

2*2*175 rpe 8-9

Larsen

4*6*145

Cambered bar rows, flies

Feet up narrow

1*150
1*160
1*165
1*170 pr +10 rpe 9

Pinky

4*3*150

Btn pull, pushdown, rev curls

Bænk nod lilla

5*3*145

Pinky, 3 s pause på 1.

3*6*120

Top paused cambered Seal rows

3*10*50

Backraises, btn press, wrist ext

Igår

Bænk

1*170
low cut 42
2*220 l
1*250 l
1*270 l
2*1*290 b rpe 8 m signaler

I dag

Pinky klods (lav benchblok)

5*140
2*5*150

Dips

4*8

DL

5*3*140

Bænk

3*3*160
2*4*150
2*6*135

Squat

5*3*100

Triceps oh rope

3*10-12

Machine flies

3*15-20

Pendlay rows

4*5*90

Rev grip curls

3*10*35

Y raises

3*12*5

Wrist ext

3*10*4

Bænk

3*170

Larson press

4*4*150

Pinky klods 3

5*140
3*5*155

Dips

4*10

Cambered Seal rows m pause i top

3*10*55

Triceps oh + wrist curls

Pinky, m 3 sek pause på 1.rep

3*6*125

Rev grip bb curl

3*6*40

Hurtig runde