Til folk der ønsker at prøve/gennemså programmet, så kan det findes her:
http://www.bodybuilding.com/fun/dark_knight_workout.htm

Dag 1:
Morgenvægt 80kg
Pat-dag yeaa buddeh!

Chest Set 1: Incline DB Presses: 4 sets x 6, 8, 10, 12
6x 36kg
8x 30kg
10x 26kg
12x 22kg

Chest Set 2: Bench Presses: 3 sets x 10-12
12x 60kg
12x 60kg
10x 60kg

Chest Set 3: 2 x Incline Flyes SS Pushups
12x 12kg incline flyes SS 12x pushups
12x 12kg incline flyes SS 10x pushups

1 Drop Set x Cable Crossovers
15x 12,5kg
10x 10kg
8x 7,5kg
10x 5kg


Tricep Set 1: Close Grip Smith Machine Presses: 4 sets x 6, 8, 10, 12
6x 80kg
8x 75kg
10x 70kg
12x 65kg

Tricep Set 2: Dips: 3 sets x 10-12
Her tager jeg dog bench-dips, for at få de reps jeg skal have. Tilføjer så vægt på lårene.
15x reps med 5kg
12x reps med 10kg
12x reps med 10kg

Tricep Set 3: 2 x Overhead Rope Extensions SS Rope Pushdowns
10x 12,5kg SS 5x 10kg & 10x 7,5kg
10x 10kg SS 12x 7,5kg

1 Drop Set x Skull Crushers
3x 15x 17kg

30 minutes Cardio

Dag 2:
Morgenvægt 80,4kg
Biceps & abs-dag

Biceps Set 1: Standing BB Curls: 4 sets x 6, 8, 10, 12
7x 30kg
8x 30kg
11x 25kg
12x 25kg

Biceps Set 2: Incline Curls: 3 sets x 10-12
10x 10kg
10x 10kg
6x 10kg | 10sec pause | 4x 10kg

Biceps Set 3: 2 x Concentration Curls SS Hammer Curls
16x 12kg hammer curls SS 7x 5kg concentration curls
14x 12kg hammer curls SS 6x 5kg concentration curls

1 x drop set Cable Curls with Straight Bar
20x 12,5kg
15x 10kg
15x 7,5kg
14x 5kg


Abs- 3 triple drop sets. Do all three exercise without rest. Then repeat after 1 minute rest. Do a total of 3 sets with 10-20 reps per exercise! Rope Crunches/Floor Crunches/Leg Raises
1) 20 x 30kg, 20 reps, 20 reps
2) 20x 30kg, 20 reps, 20 reps
3) 20x 30kg, 20 reps, 20 reps
AV AV AAAAV!

15,5 minutes Cardio
10min 11km/t
1min 12km/t
1min 13km/t
1min 14km/t
1min 15km/t
1min 30sec 16km/t

Dag 4:
Morgenvægt 81,2kg
Lats/ MidBack:

Lats Set 1: Lat Pulldowns: 4 sets x 6, 8, 10, 12
6x 70kg
8x 65kg
10x 60kg
12x 50kg

Lats Set 2: V Handle Pulldowns: 3 sets x 10-12
12x 45kg
12x 45kg
10x 45kg

Lats Set 3: 2 x Pullovers SS Stiff Arm Pushdowns
Ingen superset i dag, da centeret var proppet. I stedet kørte jeg 3 sæt med Stiff Arm Pushdowns:
15x 20kg
15x 17,5kg
12x 17,5kg

1 Drop Set x DB Rows (Each Arm)
12x 26kg
10x 18kg
12x 12kg

MidBack Set 1: Bent Over Rows: 4 sets x 6, 8, 10, 12
6x 50kg
8x 50kg
10x 50kg
12x 50kg

MidBack Set 2: Seated V Handle Rows: 3 sets x 10-12
12x 40kg
12x 40kg
10x 40kg

Midback Set 3: 2 x T-Bar Rows SS Wide Handle Seated Rows
Ingen superset i dag, da centeret var proppet med mennesker. I stedet tog jeg 3 sæt med Wide Handle Seated Rows:
12x 35kg
12x 30kg
10x 30kg

1 Drop Set x Bent Over Rows
15x 32,5kg
10x 27kg
8x 25kg
12x 17kg

17 minutes Cardio:
11 minutter interval på bodybike
6min løb 11km/t

Dag 5:
Morgenvægt 80,4kg
Shoulders n abdominals:

Shoulders Set 1: Seated Military Presses: 4 sets x 6, 8, 10, 12
6x 40kg
8x 40kg
10x 40kg
12x 37,5kg

Chest Set 2: Standing Lateral Raises: 3 sets x 10-12
12x 6kg
12x 6kg
12x 6kg

Chest Set 3: 2 x Reverse Flyes SS Lateral Raises
10x 7,5kg Reverse Flyes SS 10x 5kg Lateral Raises
10x 7,5kg Reverse Flyes SS 10x 5kg Lateral Raises
10x 7,5kg Reverse Flyes SS 10x 5kg Lateral Raises

1 Drop Set x Upright Rows
1)
12x 30kg
10x 25kg
8x 17kg
10x 15kg

2)
10x 25kg
10x 20kg
10x 15kg

Abs- 3 triple drop sets. Do all three exercise without rest. Then repeat after 1 minute rest. Do a total of 3 sets with 10-20 reps per exercise! Rope Crunches/Floor Crunches/Leg Raises
1) 20x 30kg, 20 reps
2) 20x 30kg, 20 reps
3) 20x 30kg, 20 reps

5 minutes Cardio

Dag 6:
Cardio:
4,5km udendørsløb cirka 25min

Dag 7:
Cardio:
7,5km udendørsløb cirka 40min

Dag 8:
Bryst & Triceps:
Chest Set 1: Incline DB Presses: 4 sets x 6, 8, 10, 12
6x 34kg
8x 30kg
10x 28kg
12x 26kg

Chest Set 2: Bench Presses: 3 sets x 10-12
Centeret fyldt, så denne øvelse, blev taget med dumbells.
12x 28kg
10x 24kg
12x 20kg

Chest Set 3: 2 x Incline Flyes SS Pushups
10x 12kg incline flyes SS 10x pushups
10x 12kg incline flyes SS 10x pushups

1 Drop Set x Cable Crossovers
15x 12,5kg
15x 10kg
15x 5kg


Tricep Set 1: Close Grip Smith Machine Presses: 4 sets x 6, 8, 10, 12
6x 80kg
8x 70kg
10x 55kg
12x 50kg

Tricep Set 2: Dips: 3 sets x 10-12
Her tager jeg dog bench-dips, for at få de reps jeg skal have. Tilføjer så vægt på lårene.
12x reps med 20kg
12x reps med 20kg
11x reps med 20kg

Tricep Set 3: 2 x Overhead Rope Extensions SS Rope Pushdowns
15x 10kg SS 15x 10kg
15x 10kg SS 15x 7,5kg

1 Drop Set x Skull Crushers
10x 20kg & 10x 15kg + 25 triceps push-ups (15kg barbel)

10 min bodybike

Dag 9:
Biceps & Mave flyttet til onsdag.
Cardio:
10,3km udendørs løb - Cirka 55min

Dag 10:
Ben, biceps & lænd

Quads Set 1: Squats: 4 sets x 6, 8, 10, 12
6x 80kg
8x 80kg
10x 80kg
12x 70kg

Quads Set 2: Lunges: 3 sets x 10-12
12x 14kg håndvægte
12x 14kg håndvægte
12x 14kg håndvægte

Quads Set 3: 2 x Leg Extensions SS Dumbbell Squats
12x 45kg Leg Extensions SS 12x 22kg håndvægte Dumbbell Squats
12x 45kg Leg Extensions SS 12x 22kg håndvægte Dumbbell Squats
12x 45kg Leg Extensions SS 12x 22kg håndvægte Dumbbell Squats

1 Drop Set x Leg Extensions
15x 45kg
10x 35kg
10x 25kg

Hamstrings Set 3: 2 x Weighted Hyperextensions
15x Weighted Hyperextensions + 10kg skive på bryst
15x Weighted Hyperextensions + 10kg skive på bryst
15x Weighted Hyperextensions + 10kg skive på bryst

Hamstrings Set 2: Lying Leg Curls SS Supermans : 3 sets x 10-12
12x 45kg Lying Leg Curls SS 30x Supermans
12x 45kg Lying Leg Curls SS 30x Supermans
12x 45kg Lying Leg Curls SS 30x Supermans

1 Drop Set x Leg Curls
15x 45kg
8x 30kg
10x 15kg

Biceps Set 1: Standing BB Curls: 4 sets x 6, 8, 10, 12
6x 32kg
7x 30kg
10x 25kg
12x 20kg

Biceps Set 2: Incline Curls: 3 sets x 10-12
10x 8kg
10x 8kg
8x 8kg | 10sec pause | 5x 8kg | 10sec pause | 3x 8kg

Biceps Set 3: 2 x Concentration Curls SS Hammer Curls
10x 6kg Concentration Curls SS 16x Hammer Curls
10x 6kg Concentration Curls SS 14x Hammer Curls

1 x drop set Cable Curls with Robe
12x 15kg
8x 12,5kg
10x 10kg
10x 7,5kg

Dag 11:
Lats/ MidBack:

Lats Set 1: Lat Pulldowns: 4 sets x 6, 8, 10, 12
6x 70kg
8x 65kg
10x 60kg
12x 55kg

Lats Set 2: V Handle Pulldowns: 3 sets x 10-12
12x 50kg
12x 50kg
10x 50kg

Lats Set 3: 2 x Pullovers SS Stiff Arm Pushdowns
I stedet for Pullovers kørte jeg med en 10 & 20kg vægtskive over hovedet med delvist strækte arme
15x 20kg Stiff Arm Pushdowns SS 15x 10kg Vægtskive
15x 20kg Stiff Arm Pushdowns SS 7x 20kg vægtskive

1 Drop Set x DB Rows (Each Arm)
13x 26kg
10x 20kg
10x 14kg

MidBack Set 1: Bent Over Rows: 4 sets x 6, 8, 10, 12
7x 60kg
9x 60kg
11x 60kg
11x 60kg
>> Tilsidst slag grebet op ;) <<

MidBack Set 2: Seated V Handle Rows: 3 sets x 10-12
12x 45kg
10x 40kg
10x 35kg

Midback Set 3: 2 x T-Bar Rows SS Wide Handle Seated Rows
12x 50kg T-bar Rows SS 12x 35kg Wide Handle Seated Rows
12x 60kg T-bar Rows SS 11x 35kg Wide Handle Seated Rows

1 Drop Set x Bent Over Rows
15x 32,5kg
15x 27kg
15x 20kg

10min Cardio

Dag 13:

Cardio:
5,27km udendørsløb

Dag 14:
Chest Set 1: Incline DB Presses: 4 sets x 6, 8, 10, 12
6x 34kg
8x 32kg
10x 30kg
12x 28kg

Chest Set 2: Bench Presses: 3 sets x 10-12
12x 60kg
10x 60kg
8x 60kg

Chest Set 3: 2 x Incline Flyes SS Pushups
12x 14kg incline flyes SS 9x pushups
12x 14kg incline flyes SS 10x pushups


Tricep Set 1: Close Grip Smith Machine Presses: 4 sets x 6, 8, 10, 12
6x 70kg
8x 60kg
10x 55kg
12x 50kg

Tricep Set 2: Dips: 3 sets x 10-12
Her tager jeg dog bench-dips, for at få de reps jeg skal have.
20x reps
20x reps
20x reps
20x reps

1 Drop Set x Skull Crushers
3x 15x 17kg

Cardio:
6,36km udendørs løb

Dag 15:
Biceps:

Biceps Set 1: Standing BB Curls: 4 sets x 6, 8, 10, 12
7x 30kg
8x 30kg
11x 25kg
12x 25kg

Biceps Set 2: Incline Curls: 3 sets x 10-12
12x 8kg
12x 8kg
12x 8kg

Biceps Set 3: 2 x Concentration Curls SS Hammer Curls
10x 5kg Concentration Curls SS 16x 10kg Hammer Curls
10x 5kg Concentration Curls SS 14x 10kg Hammer Curls

1x drop set Cable Curls with Straight Bar
15x 15kg
12x 12,5kg
15x 7,5kg


Abs- 3 triple drop sets. Do all three exercise without rest. Then repeat after 1 minute rest. Do a total of 3 sets with 10-20 reps per exercise! Rope Crunches/Leg Raises/"Moving 6kg ball, from one side to another".
1) 20 x 35kg, 20 reps, 30 reps
2) 15x 35kg, 20 reps, 30 reps
3) 18x 35kg, 15 reps, 30 reps

Dag 16:
Ben & Lænd

Quads Set 1: Squats: 4 sets x 6, 8, 10, 12
6x 85kg
8x 85kg
10x 80kg
12x 75kg

Quads Set 2: Lunges: 3 sets x 10-12
12x 14kg
12x 14kg
12x 14kg

Quads Set 3: 2 x Leg Extensions SS Dumbbell Squats
12x 45kg SS 12x 24kg
12x 45kg SS 12x 24kg

1 Drop Set x Leg Extensions
15x 45kg
10x 35kg
10x 20kg


Hamstrings Set 1: Stiff Legged Deadlifts: 4 sets x 6, 8, 10, 12
6x 60kg
8x 80kg
10x 80kg
12x 70kg

Hamstrings Set 2: Weighted Hyperextensions: 3 sets x 10-12
12x Weighted Hyperextensions + 10kg
12x Weighted Hyperextensions + 20kg
15x Weighted Hyperextensions + 10kg

Hamstrings Set 3: 2 x Leg Curls SS Supermans
12x 35kg Leg Curls SS 30x Supermans
12x 35kg Leg Curls SS 30x Supermans

1 Drop Set x Leg Curls
15x 35kg
10x 25kg
10x 20kg

Dag 17:
Shoulders n abs

Shoulders Set 1: Seated Military Presses: 4 sets x 6, 8, 10, 12
6x 50kg
Gik derefter over til dumbbells
8x 24kg
10x 22kg
12x 20kg

Chest Set 2: Standing Lateral Raises: 3 sets x 10-12
12x 7kg
12x 7kg
12x 7kg

Chest Set 3: 2 x Reverse Flyes SS Lateral Raises
12x 10g Reverse Flyes SS 10x 5kg Lateral Raises
12x 10kg Reverse Flyes SS 10x 5kg Lateral Raises
10x 10kg Reverse Flyes SS 10x 5kg Lateral Raises

1 Drop Set x Upright Rows
1)
15x 32kg
12x 25kg
10x 17kg

2)
10x 32kg
10x 17kg

Abs- 3 triple drop sets. Do all three exercise without rest. Then repeat after 1 minute rest. Do a total of 3 sets with 10-20 reps per exercise! Rope Crunches/Leg Raises/"Moving 6kg ball, from one side to another".
1) 20 x 35kg, 20 reps, 30 reps
2) 15x 35kg, 20 reps, 30 reps
3) 15x 35kg, 15 reps, 30 reps

Dag 21:
Bryst & Triceps:

Chest Set 1: Incline DB Presses: 4 sets x 6, 8, 10, 12
6x 34kg
8x 32kg
10x 30kg
11x 26kg

Chest Set 2: Bench Presses: 3 sets x 10-12
12x 50kg
10x 50kg
12x 50kg

Chest Set 3: 2 x Incline Flyes SS Pushups
10x 16kg incline flyes SS 9x pushups
10x 16kg incline flyes SS 10x pushups

1 Drop Set x Cable Crossovers
8x 15kg
12x 12,5kg
15x 7,5kg


Tricep Set 1: Close Grip Smith Machine Presses: 4 sets x 6, 8, 10, 12
6x 60kg
8x 52,5kg
10x 50kg
12x 47,5kg

Tricep Set 2: Dips: 3 sets x 10-12
Her tager jeg dog bench-dips, for at få de reps jeg skal have.
25 reps
18 reps
15 reps | 10sek pause | 3 reps

Tricep Set 3: 2 x Overhead Rope Extensions SS Rope Pushdowns
15x 7,5kg SS 15x 7,5kg
15x 7,5kg SS 15x 7,5kg

1 Drop Set x Skull Crushers
30x 17kg SS close-grip tricep push-up til failure (40-50reps).

Dag 13-18 En masse træning, ingen notater ;)

Dag 18:
Biceps:

Biceps Set 1: Standing BB Curls: 4 sets x 6, 8, 10, 12
7x 30kg
10x 30kg
12x 25kg
12x 25kg

Biceps Set 2: Incline Curls: 3 sets x 10-12
12x 7kg
12x 7kg
12x 7kg

Biceps Set 3: 2 x Concentration Curls SS Hammer Curls
10x 6kg Concentration Curls SS 20x 10kg Hammer Curls
10x 6kg Concentration Curls SS 16x 10kg Hammer Curls

1x drop set Cable Curls with Robe
15x 15kg
12x 12,5kg
10x 10kg
10x 7,5kg
10x5kg


abs- 3 triple drop sets. Do all three exercise without rest. Then repeat after 1 minute rest. Do a total of 3 sets with 10-20 reps per exercise! Rope Crunches/Leg Raises/"Moving 6kg ball, from one side to another".
1) 20 x 35kg, 20 reps, 30 reps
2) 15x 35kg, 20 reps, 30 reps
3) 18x 35kg, 15 reps, 30 reps

Dag 19:
Bryst & Triceps:

Chest Set 1: Incline DB Presses: 4 sets x 6, 8, 10, 12
6x 34kg
8x 30kg
10x 36kg
12x 26kg

Chest Set 2: Bench Presses: 3 sets x 10-12
12x 50kg
12x 50kg
12x 50kg
12x 50kg
40x 30kg

Chest Set 3: 2 x Flyes
15x 12kg flyes
15x 12kg flyes


Tricep Set 2: Dips: 3 sets x 10-12
9 reps
9 reps
8 reps

Tricep Set 3: 2 x Overhead Rope Extensions SS Rope Pushdowns
15x 17,5kg SS 15x 7,5kg
12x 20kg SS 15x 7,5kg