Storm coming Mr. Wayne

squat

7x40kg
10x40kg
7x60kg
7x60kg
5x70kg


DB-squat
10x13kg
9x13kg
6x13kg
6x13kg

close grip benchpress A1 90 sec

8x60kg
6x60kg
6x60kg
5x60kg
5x60kg
4x60kg
9x40kg
9x40kg


Barbell curls A2 90 sec

5x40kg
5x40kg
5x40kg
5x40kg
5x40kg
4x40kg
10x30kg
8x30kg



California press - back to back (incline curls)

7x20kg
7x20kg
7x20kg
7x20kg

incline curls - 90 sec pause.

9x12kg
7x12kg
6x12kg
6x12kg


Lateral raise

11x2kg
12x2,5kg
10x2,5kg
8x2,5kg

Db-rows 45 sec mellem set


H - V
7x43,5kg - 7x43,5kg
6x43,5kg - 6x43,5kg
8x39,5kg - 8x39,5kg
6x39,5kg - 6x39,5kg
5x39,5kg - 5x39,5kg
8x32kg - 8x32kg


Ecc pull-ups, 15 sec ned.

3 stks.

Db-press 3 sec ecc, 45 sec pause

8x22kg
8x24,5kg
6x24,5kg
4x24,5kg
6x22kg
5x22kg


Legcurls, 45 sec pause

12x15kg
8x15kg
7x15kg
6x15kg
12x10kg
10x10kg


Legraises, 45 sec pause

9xbw
9xbw
7xbw
6xbw
6xbw
5xbw


Back exstensions, 45 sec pause

7x10kg
6x10kg
5x10kg
4x10kg

Pull-up, smalt, underhånd, A1, 45 sec mellem.

6xbw
4xbw
4xbw
3xbw
3xbw
3xbw

DB-press, 3 sec ecc, A2

7x27kg
7x27kg
6x27kg
6x27kg
5x27kg
6x27kg


DB-row, 45 sec pause.

H - V
6x43,5kg - 6x43,5kg
5x43,5kg - 5x43,5kg
5x43,5kg - 5x43,5kg
4x43,5kg - 4x43,5kg
6x39,5kg - 6x39,5kg
5x39,5kg - 5x39,5kg

DB flyes

8x17kg
8x17kg
8x17kg
7x17kg
7x17kg
6x17kg


Pull-downs, B1, 45 sec pause

9x40kg
7x45kg - shooter rettede teknik
7x40kg
6x40kg


Dips B2, 45 sec pause

7xbw
7xbw
6xbw
6xbw

Opvarming

splitsquat, 12x0

V - H
4x26kg - 4x26kg


Squat

5x40kg
8x40kg
8x40kg
8x40kg
6x60kg
6x60kg
4x70kg
6x60kg
6x60kg
9x60kg
6x60kg
5x60kg
5x60kg
6x60kg

Closegrip bench A1 - 45 sec mellem
30x0

9x60kg
7x60kg
6x60kg
5x60kg
5x60kg
5x60kg
8x40kg
8x40kg


Barbellcurls A2 - 45 sec mellem
30x0

7x35kg
7x35kg
7x35kg
6x35kg
6x35kg
5x35kg
8x35kg
7x35kg


California press - superset Incline curls, 45 sec pause

7x20kg
9x20kg
9x20kg
9x20kg

Kunne have været tungere, men venstre albue drillede

incline curls

10x12kg
9x12kg
7x12kg
7x12kg

Lateral raises 45 sec pause

12x2,5kg
12x2,5kg
10x2,5kg
8x2,5kg

Pull-up A1 - 90 sec pause

6xbw
5xbw
4xbw
4xbw
4xbw
3xbw


Incline DB-press A2 - 90 sec pause
30 grader, 30x0

9x24,5kg
7x24,5kg
7x24,5kg
7x24,5kg
7x24,5kg


DB-Rows 30 sec pause

H - V

8x35kg - 8x35kg
7x35kg - 7x35kg
7x35kg - 7x35kg
7x35kg - 7x35kg


DB-press dropset

7x27kg - 5x20kg - 5x13kg
8x27kg - 5x20kg - 6x13kg

squat

8x40kg
10x40kg
10x50kg
10x50kg
7x60kg
7x60kg
7x60kg
6x60kg
6x60kg
6x60kg


Legraises - 45 sec pause

15xbw
11xbw
9xbw
8xbw
7xbw
7xbw


Legcurls - 45 sec pause

8x15kg
8x15kg
7x15kg
6x15kg
6x15kg

Pull-up

7xbw
5xbw
5xbw
4xbw
3xbw
3xbw


DD-press incline, 30x0

7x27kg
6x27kg
5x27kg
5x27kg
4x27kg
4x27kg


DB-rows

H - V

8x37kg - 8x37kg
8x37kg - 8x37kg
8x37kg - 8x37kg
7x37kg - 7x37kg


DB-press dropset

27kg - 20kg - 13kg

10x - 6x - 6x
10x - 5x - 5x
9x - 5x - 5x
7x - 5x - 5x


Pull-downs 11x0

8x40kg
8x40kg
7x40kg
7x40kg

Squat

5x40kg
6x40kg
6x60kg
7x60kg
4x70kg
5x70kg
3x80kg
2x80kg
7x60kg
7x60kg
7x60kg
6x60kg
5x60kg
5x60kg
5x60kg
5x60kg
7x50kg
7x50kg
5x50kg
5x50kg

Dips dropset

15kg - bw

7 - 5
7 - 4
4 - 4
4 - 4
4 - 4
3 - 5


Pull-up, kun Ecc 10 sec

3xbw
2x5kg
2x5kg


DB-Rows 30x0

H - V
7x37kg - 37kg
5x35kg - 5x35kg


Closgrip bench, 30x0, A1, 45 sec

6x62kg
5x62kg
5x62kg
9x62kg
5x62kg
4x62kg
8x40kg
8x40kg


Barbell curls, 30x0, A2, 45 sec

7x40kg
6x40kg
5x40kg
5x40kg
5x40kg
5x40kg
8x30kg
7x30kg

squat, Kun indtaget 15g BCAA før træning

5x40kg
8x40kg
10x40kg
8x60kg
6x60kg
7x60kg
5x70kg
4x70kg
6x60kg
6x60k

Squat

6x50kg
6x50kg
6x70kg
5x70kg
5x70kg
4x70kg
8x60kg
8x60kg

Cirkel træning x 5, alt 30x0

Squat - Pull-downs - Dødløft - DB-press

40 kg - 35kg - 70kg - 22kg


Cirkel træning x 4, alt 30x0

Barbell shoulderpress - back exstensions - DB-squat - Machine Rows

20kg - 5xkg - 17kg - 30kg

A.) Excentriske pull ups
Hvile: 3 min


4xbw
4xbw
3xbw
3xbw
3xbw


B.) Excentriske chin-ups
Hvile: 2 min


6xbw
4xbw
4xbw



C.) Close-grip pulldown-rows
Hvile: 2 min

9x45kg
9x45kg
8x45kg



D.) Machine rows - wide grip elbows out
Hvile: 2 min

8x35kg
8x40kg
9x40kg

A.) Slight-decline DB bench press
Hvile: 3 min

7x32kg
6x32kg
4x32kg
5x32kg
4x32kg


B.) Siddende DB skulderpres - hammer grip
Hvile: 3 min

8x17kg
10x17kg
9x17kg


C.) Siddende Lateral raises
Hvile: 3 min

14x2.5kg
13x2.5kg
13x2.5kg

excentrisk pull-up, 10 sek.

4xbw
3xbw
3xbw
2xbw
2xbw


excentrisk chin-ups, 5 sek.

5xbw
4xbw
4xbw


Close-grip pulldown-rows, 2010

10x40kg
10x40kg
8x40kg


Machine rows - wide grip, 2011

8x35kg
8x35kg
8x35kg

DB-press decline, 4010

6x32kg
5x32kg
5x32kg
4x32kg
3x32kg


Siddende DB-skulderpres - hammergrip, 3010

10x17kg
8x17kg
6x17kg


Siddende lateral raises, 2020

14x2.5kg
13x2.5kg
13x2.5kg

Squat, 30X0

3x70kg
3x75kg
3x80kg
3x80kg
3x80kg
3x80kg
3x80kg
3x80kg


Squat, 20X0

6x50kg
6x50kg


Back exstensions, 3010

10x10kg
8x10kg
8x10kg

A1: Standing hammer curls, 30X0

8x17kg
8x17kg
7x17kg
7x17kg
6x17kg


A2: Liggende DB extensions, 3010

9x11kg
9x11kg
8x11kg
7x11kg
7x11kg


B1: Standing BB curls, 2010

12x30kg
12x30kg
11x30kg
10x30kg


B2: Pushdowns, 2010

12x15kg
12x20kg
11x20kg

excentrisk pull-up, 10 sek.

4xbw
3xbw
3xbw
3xbw
2xbw


excentrisk chin-ups, 5 sek.

4xbw
4xbw
3xbw


Close-grip pulldown-rows, 2010

11x45kg
9x45kg
7x45kg


Machine rows - wide grip, 2011

8x40kg
8x40kg
7x40kg

DB-press decline, 4010

6x32kg
6x32kg
5x32kg
5x32kg
4x32kg


Siddende DB-skulderpres - hammergrip, 3010

10x17kg
9x17kg
7x17kg


Siddende lateral raises, 2020

15x2.5kg
14x2.5kg
12x2.5kg

Squat, 30X0

3x80kg
3x80kg
3x80kg
3x80kg
3x80kg
3x80kg
3x80kg
3x80kg


Squat, 20X0

5x50kg
STOP - Lysken drillede


Back exstensions, 3010

12x10kg
6x10kg - Rettet teknik
8x5kg

excentrisk pull-up, 10 sek.

4xbw
4xbw
3xbw
3xbw
2xbw


excentrisk chin-ups, 5 sek.

4xbw
4xbw
3xbw


Close-grip pulldown-rows, 2010

12x45kg
10x45kg
9x45kg


Machine rows - wide grip, 2011

9x40kg
9x40kg
8x40kg