Dikal

Skuldre-arme

DB skuldrepres
6x8 34

+oa laterals

Cg bænk
4x8 90

+dB extentions

Ez curls
6x8 50

Inc dB curls
4x12 16

Hurtig omgang...

Bryst-ryg (udsat)

Inc db
6x41
6x45
6x50
6x50
6x50
6x50
6x50

Flad db
8x41
8x45
8x45
8x45
8x45

Inc db flyes
10x21
10x26
10x26
10x26

Ryg-skuldre

Wg pulldowns
8x100
4x8 110

Cable rows
8x100
8x110
3x8 120

Uh pulldowns
4x10 95

Oa dB rows
3x12 51

DB skuldrepres
6x32
5x6 36

Rear delt cable flyes
10x20
3x10 25

Ben-biceps

Squat heels raised

6x50
6x70
6x100
5x6 115

Hack squat
8x80
8x90
8x80

RDL
8x60
8x80
8x100
3x8 120

Leg curls
8x blok 7
3x8 stack

Ez bar curls
6x50
5x6 57,5

Inc. db curls
8x16
8x21
6x23
3x8 21

Bryst-triceps

Inc db
5x41
5x45
8x47,5
8x47,5
8x47,5
8x47,5
8x47,5

Flad db
10x41
8x41
6x41
8x36
8x36

Cg bænk
6x70
6x85
6x97,5
6x90

+lidt pushdowns

Ryg-biceps

Wg pulldowns
8x90
8x105
4x8 115

Cable rows
8x80
8x100
8x110
2x8 125

Showelgrip pulldowns
10x80
2x10 100
10x105

Oa dB rows
3x10 51

Ez bar curls
8x50
4x6 60

+Inc. DB curls

Bryst-triceps

Inc db
6x41
6x45
6x51
6x51
6x51

Flad db
8x41
8x45
8x45
8x45
6x45

Inc db flyes
12x16
12x16
12x16
12x16

Cg bænk
6x70
6x85
6x85
6x85

+db triceps ex og rope pushdowns

Bw 90-91 kg

Bryst-triceps

Db Inc
6x41
6x45
6x51
5x54
4x54
5x54

Flad db
8x41
8x45
8x45
8x45
7x45

Inc db flyes
12x21
12x26
12x26
12x26

Ez bar skull crushers
12x30
12x40
12x40
12x40

Pushdowns
12x30
12x40
12x45
12x45

Facepulls
15x15
15x20
15x20

Ryg-biceps

Dødløft
6x60
6x80
6x100
6x120
6x140
5x160
5x180
4x185

+shovelgrip pulldowns, cable rows

Ez bar curls
6x50
6x60
6x62,5
6x62,5
6x62,5

+Inc db curls

Ben-skuldre

Squat heels raised
6x60
6x80
6x100
6x110
6x120
6x130

Hacksquat
8x30
8x60
8x90
8x90
8x90

Db pres
6x32
6x36
6x32
6x32

Laterals oa
12x12
12x12
12x12

Rev cable flyes
12x20
12x20
12x20

Bryst-triceps

Db Inc
5x45
8x50
8x50
7x50
6x50

Db flad
10x45
10x45
10x45
9x45
8x45

Db Inc flyes
12x21
12x26
12x29
12x29
12x29

+Cg bænk, pushdowns

Ryg-biceps

Pulldowns
12x60
12x75
12x90
12x90
12x90

DB rows
8x51
8x61
8x71
8x71
8x71

Cable rows
10x80
10x100
10x110
10x110

V-grip pulldowns
10x80
10x80
10x80
10x80

Ez-bar curls
8x50
8x60
8x60
8x60

+inc db curls, ez bar preacher curls

Skuldre-arme

Db skuldrepres
10x16
8x21
8x26
6x32
6x36
6x41
5x41
5x41
-god omgang, fuld ROM

Inc cg bænk
6x50
6x70
5x80
5x80
5x80

Ez bar curls
6x40
6x50
6x50
6x50
6x50

Pushdowns
10x40
10x45
10x45
10x45
10x45

Rear delt cable flyes
10x20
10x25
10x25
10x25

Oa laterals
12x12
12x12
12x12

Ben

Squat heels raised
5x60
5x80
5x100
5x110
5x120
5x140 bælte herfra
5x130
5x130

Hacksquat
4sæt 60-100 kg

Rdl
8x60
8x80
3x8 100

Leg curls
3x10 blok 6

Bw 91,4 kg

Bryst

Inc db
5x45
5x51
4x56 tung, men pr.
3x56
6x51
5x51

Db flad
5sæt 41-47,5 kg

Inc db flyes
12x21
12x29
12x29
10x29
10x29

Ryg

Wg pulldowns siddende på skive
15x60
12x75
8x85
8x85
12x75
10x75

Cable rows
10x80
10x100
8x120
8x130
6x130
8x120
6x120

Db rows
5x51
12x61
8x61
8x61

V grip pulldowns
12x70
10x70
9x70
8x70

Skuldre og arme

Db skuldrepres
12x16
10x21
8x26
8x32
8x36
6x41
6x41
5x41

Cg bænk
6x70
6x90
6x100
6x100
6x100

Ez bar preacher curls
8x40
8x45
8x50
6x55
8x50

Oa laterals
12x12
10x16
10x16
10x16

Rear delt cable flyes
12x20
10x25
10x25
10x25

+pushdowns, Inc db curls

Bryst

Db Inc
5x41
8x45
8x50
8x50
7x50
6x50

Db flad
10x45
7x45
10x36
10x36
8x36
8x36

Db Inc flyes
12x21
10x29
10x25
10x25

Ryg

Wg pulldowns
12x75
10x85
10x85
10x85
10x85

Db rows
8x45
8x51
12x71
8x71
8x71

Shovelgrip pulldowns
12x80
12x90
10x100
10x100

Machine rows
12x90
8x120
8x130
8x130

Rear delt cable flyes
12x20
10x25
8x30
10x25
10x25

Skuldre-triceps

Db skuldrepres
12x16
10x21
8x26
5x32
5x36
3x43,5 lidt problemer med optagning
4x43,5
6x41

Cg bænk
6x85
5x100
5x100
5x100
5x100
5x100

Oa laterals
20x12
15x16
12x19
20x12

V bar pushdowns
15x40
15x45
10x50
6x55

Skuldre-arme

Cg bænk
5x90
5x100
4x110
5x105
5x105

Db skuldrepres
5x32
8x36
5x41
6x36
6x36

Db curls
5x32
5x32
5x32
5x32
5x32

Oa laterals
12x12
12x16
12x21

V bar pushdowns
12x40
12x45
12x50
8x55
12x50

Ez bar preacher curls
12x40
12x45
10x50
6x55
8x50

+facepulls

Bryst-Ryg

Db flad
5x45
4x5 51
4x51

Inc db
10x41
8x41
6x41
8x41
6x41

Inc flyes
12x21
12x26
12x26
8x26

Bor
5x90
4x5 100

Shovelgrip pulldowns
10x80
4x10 90

Cable rows
4x12 80

+ 3x15 idiot pulldowns,3x20 partielle pulldowns

Bryst

BB inc.
12x50
12x70
8x90
6x100
6x100
6x100
6x100
6x100

DB flad
10x36
10x41
8x41
8x41
8x41
10x41

DB inc.
12x32
10x34
12x32
10x32
12x32
10x32

DB inc. flyes
15x21
15x21
15x21
15x21

Ryg

BOR
10x50
8x70
6x90
6x100
6x110
5x120
6x100
8x100

Shovelgrip pulldowns
8x80
8x90
8x100
8x105
8x100
8x100
8x100

One arm machine rows
10x60
10x75
10x75
8x75
10x60
8x60

Parallelgrip pulldowns
12x75
12x75
10x75
12x70

Triceps-biceps

CG bænk
10x50
8x70
6x90
6x100
5x110
5x110
5x110
8x100

Skullcrushers
12x30
12x30
12x30
12x30

Pushdowns
12x40
12x50
10x50
10x50

Ez preacher curls
12x30
12x40
8x50
6x55
5x55
7x50

DB curls
10x21
10x21
10x21
10x21
8x21
8x21

Bryst

BB Inc
10x50
8x70
6x90
6x105
6x110
4x115
6x105
6x105

DB flad
10x41
10x45
8x45
8x45
6x45
5x45

DB Inc
12x32
12x34
10x34
10x34
2sæt m 34, husker ikke reps

DB Inc flyes
4 sæt m 23 15-12 reps

Facepulls

Ben

Squat
10x50
8x70
8x90
10x110
8x120
8x120
6x120
8x110
8x110
12x110

Hack squat
5x10

Leg extentions
3x12

Arme

Cg bænk
10x50
8x70
5x90
5x100
5x112,5
5x112,5
5x112,5
8x100

+pushdowns

Ez bar curls
12x40
12x50
10x60
5x70
10x60
8x60

Db curls
12x23
10x26
10x23
10x23
8x23
8x23

Ryg

BOR
10x50
8x70
6x90
6x100
6x110
6x110
6x110
6x100

Shovelgrip pulldowns
8 sæt

One arm machine rows
12x45
10x60
8x75 her gik lortet i stykker

Db rows
15x51
15x51

Parallel grip pulldowns
5 sæt

Bryst

BB Incline bænkpres
12 x 50
8 x 70
6 x 90
6 x 105
5 x 115
7 x 110
8 x 100
6 x 100

DB flad bænkpres
12 x 45
8 x 45
7 x 45
8 x 41
8 x 41

DB incline bænkpres
12 x 32
12 x 32
10 x 32
9 x 32
7 x 32

Dikal

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