"Get back on that horse" - training

Uge 4 - dag 4
Onsdag D 22 juli

1 leg benpres
1x10x60+ 1x5x60
1x10x80 + 1x10x69
1x20x60
Hårdt nok

Leg extension
1x10x80 + 1x5x80
1x10x90 + 1x10x80
1x20x80 - 1 rest pause
Godt

DB lunges
1x10x16 + 1x5x16
1x10x20 + 1x10x16
1x20x16 hårdt

Lying leg curl
1x10x34 + 1x5x34
1x10x47 + 1x10x34
1x20x34 hårdt

Calf ved benpres
1x10x40 + 1x5x40
1x10x80 + 1x10x60
1x20x60

300 twist

10 min level 10 stairmaster

Uge 4 - dag 5
Fredag D 24 juli

Alternate Incline DB
1x6x28
4x6x30
Hårdt

Pec fly
1x10x54 + 1x5x54
1x10x61 + 1x10x54
1x20x54 hårdt

Maskine row
1x10x40 + 1x5x40
1x10x50 + 1x10x40
1x20x40 hårdt

Lat pulldown maskine
1x10x30 + 1x5x30
1x10x40 + 1x10x30
1x20x30 hårdt

Seated/standing side raise
1x1012 + 1x5x12
1x10x14 + 1x10x12 hårdt
1x20x10 hårdt

Alternate DB curl
1x10x14 + 1x5x14
1x10x16 + 1x10x14
1x20x12
Hårdt

Maskine Skulderpres
1x15x20
1x10x30 + 1x15x20

Cable crunch
1x10x25
1x15x30
1x10x35

Et par twist
En Incline crunch og reverse crunch

5 min stairmaster level 8

Uge 1 - dag 1
Mandag D 3 august

Leg Press 4x8-12
1x15x160
1x12x200
1x12x240 hårdt
1x10x240 hårdt!

Split squat 3x8-12
1x12xbw
1x12xbw+5
1x12xbw+10
Dårlig balance

Hack squat 3x8-12
1x12xstang
1x12x10
2x12x15

Stiff deadlift 4x8-12
3x12x60

Lying leg curl 5x8-12
3x12x36

Calf raise 4x8-12
1x12x40
1x12x80
1x12x100
1x12x110

Hip raise 4x8-12

Reverse crunch 4x8-12

Cardio 15 min - 3 let 1 hård

Uge 1 - dag 4
Tirsdag d. 4 august

Pull ups - bw
1x12 strict
1x10 strict
1x10
1x6
1x6

Bent over Barbell row 3x8-12
Opv
1x12x60
1x12x70 straps
1x12x80 straps og rest. Hårdt
1x12x60 underarm. Hårdt

Low pulley Row 3x8-12
2x12x60
1x12x70
1x15x80 straps

Dumbell Pullover 3x8-12
1x12x16
1x12x20
1x15x24
1x12x28 godt

Dumbell Row 3x8-12
Opv
1x12x28 hårdt
1x12x30 strict

Maskine row
1x20x20

Wide grip pulldown 3x8-12
Neutral grip: 1x15x45 og 1x12x50
Wide: 1x20x45
Reverse: 1x12x45

Lat pushdown
1x15x20

Incline treadmill 35 min - 6 % v. 6,5 km/t

Uge 1 - dag 2
Onsdag D 5 august

Incline Dumbell Press 3x8-12
1x10x30
1x10x32
1x10x34

Dumbell press 3x8-12
1x12x28
1x12x30
1x12x32

DB Incline flyes 3x8-12
1x12x14
1x12x16
1x12x18

Dips 3x8-12
3x12

Incline Ez skullcrush 3x8-12
1x12x5
1x12x5
1x12x5

Triceps Pushdown 3x8-12
1x12x20
1x12x22,5
1x12x27,5

Close grip bænk 4x8-12
1x12xstang
1x12x40
2x12x50

Cardio 15 minutter - 3 let og 1 hård

Uge 1 - dag 3
Torsdag D 6 august

Smith Seated military
1x15x40
1x15x50
1x10x60
1x10x70

Arnold Press
1x10x14
3x10x18 hårdt
Ingen back support

Wide grip upright row
2x14x30
1x14x40 hårdt

Side raise
3x12x12

Reverse fly
3x12x34

Facepull
1x15x17,5
2x12x20
Superset
Cable crunch
1x20x22,5
1x15x27,5
1x12x30

Mandag D 10 august

Squat
10x60
10x80
8x100
6x110
3x120

Pull ups
3x10 strict
1x10 hammer

Low pull row
1x12x40
1x12x60
1x12x80

DB curl
12x16

Tirsdag D 11 august

Bænk
Opv
10x60
10x80
6x100
3x110
5x100
15x80
1x12x80

Inc Smith
1x15x60
1x12x80

Inc DB fly
1x12x16
1x12x18
1x12x22

Skulderpres maskine
1x12x40
1x10x60
1x10x60 hårdt
Superset
Side raise
1x12x12
1x10x12
1x12x12

Triceps 1h pushdown
Superset
Kickback

Onsdag D 12 august

Calf raise
1x20x40
1x20x80 hårdt
1x18x100
1x14x110

Calf standing
2x15x60
1x15x80

30 secs hver øvelse:
Sit ups
Side twist
Ankel biters
Cykel sit up
Cocoon. Stærkt
Side Plank left / right
Bottoms up
Elbow to knee right/left

Lidt Hip raise

Cable crunch
1x20x25 ok

Udstræk

Løb/stairmaster