Dürümløftning

Front Squat

4x89kg
4x84kg
5x70kg
5x70kg
5x60kg
5x60kg

Walking DB Lunges

20x12.5kg
20x10kg

Rumænsk Dødløft

6x84kg
6x94kg
6x104kg
6x114kg
6x104kg
6x84kg

Benpres 45*

10x240kg
10x250kg
10x220kg
10x220kg
10x190kg
10x190kg
10x160kg
10x160kg
10x130kg
10x100kg

One Legged Leg Curl

8x5 Blocks
8x5 Blocks
8x4 Blocks
8x4 Blocks
8x3 Blocks

Standing Leg Curl--> Seated Leg Curl

10x19 Blocks --> 8x80kg
10x19 Blocks -->10x70kg
10x19 Blocks --> 10x70kg
10x19 Blocks --> 10x60kg
10x19 Blocks --> 10x50kg

Leg Extension

6x80kg-->6x70kg-->10x50kg-->10x40kg-->10x30kg-->15x20kg

Hanging Leg Raise

10x5kg
10x5kg
10x2.5kg
10x2.5kg
10xBW
10xBW

Millitary Pres

5x54kg
5x54kg
5x49kg
5x49kg
5x44kg
5x44kg

DB Shoulder Pres

5x30kg
5x32.5kg
5x30kg
5x30kg
5x27.5kg
5x27.kg

Shrugs i Chest Pres Maskine

10x50kg
10x65kg
10x55kg
10x45kg
10x45kg
10x35kg
10x20kg

DB Rear Delt

10x15kg
10x15kg
10x15kg
10x12.5kg
10x12.5kg
10x12.5kg

Dips

5x10kg
5x20kg
5x20kg
5x10kg
5x10kg
5x10kg

Side Lateral Raise

10x17.5kg
10x17.5kg
10x15kg
10x15kg
10x15kg
10x12.5kg
10x12.5kg
10x10kg

Rope Pushdown

8x17 blocks
8x15 blocks
8x13 blocks
8x11 blocks
8x10 block
10x9 blocks
25x6 blocks

Dips

5x30kg
5x30kg
5x20kg
5x20kg
5x15kg
5x15kg

Chin Up

5x10kg
5x10kg
5x5kg
5x5kg
5xbw
5xbw

Fransk Pres

8x35kg
8x35kg
8x35kg
8x30kg
8x30kg
8x30kg

DB Curl

4x27.5kg
8x25kg
8x25kg
8x25kg
8x22.5kg
8x22.5kg

Preacher Curl

10x14 Blocks
10x12 blocks
10x10 blocks

Close grip Chest pres

10x50kg
10x40kg
10x20kg

Rope Pushdown-->Cable Curl

10x30kg-->10x40kg
10x25kg-->10x35kg
10x20kg-->10x30kg
10x20kg-->10x30kg

Reverse Grip Cable Curl

8x20kg-->8x15kg-->8x10kg-->8x5kg

Standing Calf Raise--> Seated Calf Raise

10x19 block-->10x60kg
10x19 blocks-->10x50kg
10x19 blocks-->10x40kg

Dødløft

4x150kg
4x140kg
5x116kg
4x116kg
4x92kg
4x92kg

Squat

3x90kg
3x90kg
3x90kg
1x90kg

slet ingen energi til at kunne presse mig

og så en masse andet jeg ikke orker skrive.

BB Bænkpres

5x92.5kg
5x85kg
5x85kg
5x80kg
5x80kg
5x70kg(3sek pause på bryst)
5x70kg(3sek pause på bryst)
5x60kg(3sek pause på bryst)
5x50kg(3sek pause op bryst)

DB Incline

6x35kg
8x30kg
8x30kg
8x30kg
8x27.5kg
8x27.5kg

Inclince Chest Pres

5x70kg
5x60kg
10x50kg
10x50kg
10x40kg
10x40kg

Flies

10x65kg
10x55kg
10x45kg
10x35kg
25x25kg

Pull Up

6x
6x
6x
6x
6x
6x

Chin Up

4x10kg
4x10kg
6x5kg
6x5kg
6x5kg
6xbw

DB Rows

4x55kg
6x50kg
6x42.5kg
6x42.5kg
6x42.5kg
6x42.6kg

Yates Rows

6x92kg
6x92kg
8x84kg
8x84kg
12x70kg
12x70kg

Lat Pulldown-->Machine Rows

10x30kg-->10x90kg
10x30kg-->10x80kg
10x25kg-->10x80kg
10x25kg-->10x70kg
10x25kg-->10x70kg

DB Curl

6x25kg
6x25kg
8x20kg
8x20kg
8x20kg
10x15kg

Preacher Curl

8x15 Blocks
8x13 Blocks
10x11 Blocks
10x9 Blocks
15x8 Blocks
50x6 Blocks

Super Pullover

12x150kg
12x120kg
30x70kg

Squat

1x118kg
4x108kg
3x108kg
8x84kg
8x84kg
8x84kg
8x84kg
8x84kg
10x60kg
10x60kg

Walking Lunges

15meter x 12.5kg
15 meter x 12.5kg

Rumænsk Dødløft

8x84kg
8x84kg
8x84kg
8x84kg
8x84kg
8x60kg

One Legged Calf Raise

8x8blocks
8x8blocks
8x7blocks
8x7blocks
8x6blocks

One Legged Leg Curl

8x5blocks
8x5blocks
8x5blocks
8x5blocks
10x4blocks

Leg Extension

6x80kg
6x85kg
6x80kg
6x70kg
6x70kg-->8x50kg-->8x40kg-->8x30kg-->12x20kg

Seated Calf Raise

8x70kg
8x60kg
8x60kg
8x50kg-->8x40kg-->8x30kg-->10x20kg

DB Side Bent

10x22.5kg
10x20kg
10x17.5kg
10x17.5kg

Hanging Leg Raise

10x
10x6kg
10x4kg
10x4kg
10x
10x

BB Incline Close-grip Benchpres

5x70kg
5x70kg
8x60kg
8x60kg
8x60kg
10x40kg

DB Seated Shoulder Pres

6x30kg
6x30kg
6x30kg
6x30kg
6x30kg
6x30kg

Standing Shoulder Pres Machine

6x17 block
6x17 block
6x15 block
6x15 block
6x15 block
6x15 block

Side Lateral Raise

10x17.5kg
10x17.5kg
10x15kg
10x15kg

seated

10x12.5kg
10x12.5kg
10x12.5kg
10x12.5kg

Shrugs i Maskine

10x65kg
10x60kg
10x50kg
10x50kg
10x50kg
10x40kg
10x30kg

Rear Delt

10x12.5kg
10x12.5kg
10x12.5kg
10x12.5kg
10x12.5kg

Pushdown

6x19 block
8x17 block
8x15 block
10x13 block
10x11 block
10x9 block
12x8 block

Dips

5x30kg
4x30kg
4x30kg
6x20kg
5x20kg
10xbw
10xbw

DB Curl

6x27.5kg
8x25kg
8x25kg
6x25kg
8x20kg
8x20kg

Reverse Grip Curl

10x20kg
10x20kg
10x20kg
10x20kg

Skull Crushers

10x20kg
10x28kg
10x28kg
10x28kg
10x28kg
10x20kg

Preacher Curl Machine

10x60kg
10x50kg
10x45kg
10x40kg
10x35kg

Rope Pushdown-->Cable Curl

10x50kg-->10x65kg
10x60kg-->10x55kg
10x65kg-->10x50kg
10x60kg-->10x45kg
10x50kg-->10x40kg

Skulle egentlig træne ben og ryg, men havde ondt i mind lænd så gav den lige en dags hvile.

BB Bænkpres

5x92.5kg
5x85kg
5x85kg
5x80kg
5x80kg
8x60kg(3sek pause på bryst)
8x60kg(3sek pause på bryst)

DB Incline Bænkpres

6x37.5kg
8x35kg
8x35kg
8x30kg
8x30kg
8x30kg

High

10x25kg
10x25kg

Cable Crossover(Forskellige vinkler)

12x3 blocks
12x3 blocks
12x3 blocks

Chest Pres

8x60kg
8x50kg
8x50kg
8x40kg
8x40kg

Machine Flies

12x55kg-->12x45kg-->12x35kg-->25x20kg

Dødløft

5x120kg
5x150kg
5x140kg
4x140kg
5x120kg

Front Squat

6x60kg
6x60kg
6x60kg
6x60kg
6x60kg

Pull Up

5x
5x
5x
5x
5x

Chin Up

5x
5x
5x

One Legged Leg Curl

8x5 blocks
8x7 blocks
7x6 blocks
8x6 blocks
8x5 blocks

DB Bench Supported Rows

8x37.5kg
8x37.5kg
10x30kg
10x30kg
10x30kg
10x30kg

One Legged Calf Raise--> Seated Calf Raise

8x10-->8x10
8x9-->8x8
8x8-->8x8
8x7-->8x8
8x6-->10x6

Close Grip Pulldown

6x90kg
8x80kg
8x70kg
8x70kg
10x60kg

Leg Extension

10x140lbs
10x140lbs
10x140lbs
10x140lbs-->10x120lbs-->10x100lbs-->10x80lbs-->10x60lbs

Super Pullovers

12x150lbs-->12x120lbs-->20x100lbs

BB Incline Bænkpres

5x70kg
5x70kg
6x65kg
6x65kg
6x65kg
6x60kg
6x60kg
8x50kg

DB Shoulder Pres

5x30kg
5x30kg
5x30kg
5x30kg
5x30kg
5x30kg
8x25kg
8x25kg

DB Shrugs

6x50kg-->12x30kg
6x50kg-->12x30kg
8x42kg-->12x30kg
8x42kg-->12x30kg
8x42kg-->12x30kg

DB One Armed Side Lateral Raise

8x10kg
8x10kg
8x10kg
8x10kg

DB Rear Delt

10x15kg
10x15kg
10x12.5kg
10x12.5kg
10x12.5kg
10x12.5kg

DB Side Lateral Raise--> Seated

8x15kg-->10x10kg
8x15kg-->10x10kg
8x15kg-->10x10kg
8x15kg-->10x10kg

Rope Pushdown

10x60kg-->10x35kg
10x55kg-->10x35kg
10x50kg-->10x30kg
10x50kg-->10x30kg

Pull Up

5x
5x
5x
5x
5x
5x

Chin Up
5x
5x
5x
5x
5x
5x

T-Bar Rows(underhånd)

6x80kg
6x70kg
6x70kg
8x60kg
8x60kg
8x50kg

DB Rows

6x50kg
5x50kg-->10x30kg
5x50kg-->10x30kg
5x50kg-->10x30kg

Lat Pulldown-->Pulldown

10x35kg-->10x50kg
10x35kg-->10x50kg
10x35kg-->10x45kg
10x30kg-->10x40kg
10x30kg-->10x40kg

DB Curl

6x25kg
6x25kg
8x20kg
8x20kg
8x20kg
10x15kg

Preacher Curl Machine

6x60kg-->10x30kg
6x55kg-->10x30kg
6x50kg-->10x25kg
8x40kg-->10x20kg

Super Pullover

8x160lbs-->12x100lbs
8x160lbs-->12x100lbs
8x150lbs-->15x100lbs

Dips

4x30kg
4x30kg
5x20kg
5x20kg
5x20kg
10x
10x
10x

DB Curl

6x27.5kg
4x27.5kg
6x25kg
6x25kg
10x20kg
10x20kg
10x20kg

Skull Crushers

10x20kg
10x28kg
10x28kg
10x20kg ss DB Extension 10x7.5kg
10x20kg ss DB Extension 10x7.5kg
10x22kg ss DB Extension 10x7.5kg

Reverse Curl

10x20kg
10x20kg
10x20kg
10x20kg

Preacher Curl

8x60kg
8x55kg
8x50kg
8x40kg

Rope Pushdown --> Cable Curl

10x65kg-->10x50kg
10x60kg-->10x50kg
10x55kg-->10x45kg

Rope Drop-set

10x55kg-->10x45kg-->10x35kg

Cable Curl Drop-set
10x45kg-->10x35kg-->10x25kg

Squat

5x90kg
5x90kg
3x111kg
2x111kg
5x90kg

Front Squat-->Benpres

5x60kg-->10x200kg
5x60kg-->10x200kg
5x60kg-->10x200kg
5x60kg-->10x170kg
5x60kg-->10x170kg

Standing Calf Raise--> Seated Calf Raise

15x19blocks-->10x70kg
15x19blocks-->10x60kg
10x19blocks-->10x50kg
10x19blocks-->10x50kg
10x19blocks-->10x50kg

One Legged Legcurl

6x7blocks-->8x6blocks-->8x5blocks-->8x4blocks-->10x3blocks

Leg Extension

10x150 lbs
10x150 lbs
10x150lbs-->10x130 lbs-->10x110 lbs-->10x80lbs-->10x60 lbs

BB Bænkpres

5x90kg
5x85kg
5x85kg
5x80kg
5x80kg
5x60kg(3 sek pause på bryst)

DB Incline Bænkpres

6x37.5kg
6x35kg
6x35kg
10x30kg
10x30kg

High

10x30kg
10x30kg

Cable Fly

10x 15kg(low)
10x15kg(medium)
10x15kg(high)

Incline Chest Pres Machine

6x60kg
6x60kg
6x60kg
10x40kg
10x40kg
10x40kg

Machine Fly

10x60kg-->10x45kg-->10x45kg-->20x15kg

Pull Up

5x
5x
5x
5x
5x
5x

Chin Up

5x
5x
5x
5x
5x
5x

DB Rows(Standing)--> DB Rows(På Bænk)

5x50kg-->10x30kg
5x50kg-->10x30kg
5x50kg-->10x28kg
5x50kg-->10x28kg

Yates Rows

10x60kg
10x70kg
10x70kg
10x70kg
10x70kg
10x70kg

Lat Pulldown--> Machine Rows

10x70kg-->10x80kg
10x60kg-->10x70kg
10x60kg-->10x70kg
10x60kg-->10x60kg
10x50kg-->10x60kg

DB Curl

6x25kg
6x25kg
10x20kg
10x20kg

Incline

10x15kg
10x15kg

Preacher Curl Maskine

6x65kg
6x65kg

8x55kg-->8x40kg-->8x30kg-->20x15kg

Super Pullovers

10x180lbs-->10x150lbs-->10x120lbs-->15x80lbs

Squat

10x60kg
10x60kg
5x100kg
5x107kg
5x100kg
5x100kg
5x95kg
5x95kg

DB Lunges-->Hack Squat

20mx10kg-->15xslæde
20mx10kg-->15xslæde
20mx10kg-->10xslæde
20mx10kg-->10xslæde

Rumænsk Dødløft

5x107kg
5x107kg
5x107kg
5x97kg
5x97kg
5x60kg

Standing Calf Raise--> Seated Calf Raise

12x19 blocks-->10x70kg
12x19blocks-->10x60kg
12x19blocks-->10x50kg
12x19blocks-->10x50kg
12x19blocks-->10x40kg

Crunches-->One Legged Leg Curl

10x10kg-->8x15kg
10x10kg-->8x15kg
10x10kg-->8x15kg
10x10kg-->8x12.5kg
10x10kg-->8x12.5kg

Leg Extension--> Leg Raise

10x150lbs-->10xbw
10x150lbs-->10xbw
10x150lbs-->10xbw
8x150lbs-->10xbw
8x150lbs-->10xbw

DB Incline Bænkpres

6x37.5kg
6x37.5kg
8x32.5kg
8x32.5kg
10x27.5kg
10x27.5kg

DB Shoulder Pres

5x30kg
5x30kg
5x30kg
5x30kg
5x30kg
5x30kg

Dips

10xbw
10xbw
12xbw
10xbw

Iso Lateral Raise

8x10kg
8x10kg
8x7.5kg
8x7.5kg

Rear Delt

10x10kg
10x10kg
10x10kg
10x10kg

Side Lateral Raise--> Seated

10x15kg-->10x10kg
10x15kg-->10x10kg
10x15kg-->10x10kg
10x15kg-->10x10kg

Triceps Extension

10x12.5kg-->10x7.5kg
10x12.5kg-->10x7.5kg
10x12.5kg-->10x7.5kg-->10x5kg

Dips

8x
8x
5x30kg
4x30kg
8x20kg
8x20kg
6x20kg
14x

DB Curl

6x27.5kg
6x27.5kg
6x25kg
10x20kg
10x20kg
10x15kg

Skull Crushers

10x22.5kg
10x22.5kg
10x22.5kg
10x22.5kg
10x20kg
10x20kg

Reverse Curl

10x20kg
10x20kg
10x20kg
10x20kg

Cable Pushdown-->Lying Cable Curl

10x70kg-->10x50kg
10x60kg-->10x50kg
10x50kg-->10x50kg
10x50kg-->10x50kg
10x50kg-->10x50kg

DB Incline Bænkpres

warm-up
8x20kg
8x25kg
6x32.5kg

work-set
6x40kg
6x37.5kg
6x37.5kg
6x35kg
6x35kg
High
10x27.5kg
10x27.5kg
10x27.5kg
Higher
8x27.5kg
8x27.5kg

BB Decline Bænkpres

8x60kg
6x90kg
5x90kg
6x80kg
6x80kg
8x60kg

Cable Crossover

10x20kg(low)
10x20kg(medium)
10x20kg(high)

Incline Chest Pres

6x60kg
6x60kg
10x40kg
10x40kg
10x40kg

Fly Machine

10x65kg
10x65kg
8x65kg-->8x50kg-->8x40kg-->20x20kg

Pull Up

5x
5x
5x
5x
5x
5x

Chin Up

close-grip
5x
5x
5x
wide-grip
5x
5x
5x

DB Rows-->Bench Supported Rows

6x50kg-->8x30kg
6x50kg-->8x30kg
6x50kg-->8x30kg
6x50kg-->10x22.5kg
8x50kg-->10x22.5kg

Lat Pulldown-->Machine Rows

8x30kg-->10x80kg
10x25kg-->10x80kg
10x25kg-->10x70kg
10x25kg-->10x70kg
10x25kg-->10x70kg

DB Hammer Curl

6x27.5kg
10x22.5kg
10x22.5kg
10x17.5kg
10x17.5kg
10x15kg

Lying Cable Curl-->Close Grip Pulldown

10x35kg-->10x45kg
10x32.5kg-->10x45kg
10x30kg-->10x45kg
10x27.5kg-->10x40kg
10x27.5kg-->10x40kg

DB Skweeeez Curl

10x12.5kg
10x7.5kg

Dips

10xbw
10xbw
5x30kg
4x30kg
3x30kg
8x20kg
6x20kg
6x20kg
14xbw
12xbw

DB Curl

6x27.5kg(hammer)
8x25kg
8x25kg
10x20kg
10x20kg
10x20kg
10x15kg

Fransk Pres

10x30kg
10x30kg
10x25kg
10x25kg
10x20kg
10x20kg

Reverse Curl

10x20kg
10x20kg
10x20kg
10x15kg

Rope Pushdown

10x65kg
10x65kg
10x65kg-->10x50kg-->10x40kg-->10x25kg

Preacher Cable Curl

12x50kg
12x50kg
12x45kg-->10x35kg-->10x25kg

Squat

8x92kg
8x92kg
8x84kg
8x84kg
8x70kg
8x70kg

Rumænsk Dødløft

6x92kg
6x92kg
6x92kg
6x84kg
6x84kg
6x84kg

DB Lunges

20m x 10kg
20m x 10kg

Crunches

10x5kg
10x10kg
10x10kg
10x10kg-->10xbw

Leg Raise-->Standing Calf Raise-->Seated Calf Raise

10x-->12x19blocks-->10x70kg
10x-->12x19blocks-->10x60k
10-->12x19blocks-->10x60kg
10x-->10x19blocks-->10x50kg
10x-->10x19blocks-->10x50kg

Leg Extension

10x150lbs
10x150lbs
10x150lbs
10x150lbs-->10x120lbs-->10x100lbs-->10x70lbs

BB Bænkpres

6x70kg
6x70kg
8x80kg
8x80kg
8x75kg
8x75kg
8x70kg
8x70kg

DB Incline Bænkpres

8x32.5kg
8x32.5kg
8x30kg
8x30kg
8x27.5kg
8x27.5kg

Cable Fly

10x15kg
10x20kg
10x20kg
10x20kg

Incline Chest Pres

6x60kg
8x50kg
8x50kg
10x40kg
10x40kg

Fly Machine

10x60kg
10x50kg
10x50kg
10x40kg
20x25kg

Pull Up

8x
8x
8x
8x

DB Rows

8x50kg
8x50kg
8x42.5kg
8x42.5kg
8x42.5kg
8x42.5kg

Chin Up

6x
6x
6x
6x
6x
6x

T-Bar Rows

6x80kg
6x80kg
8x70kg
8x70kg
8x60kg-->8x50kg-->8x40kg-->8x30kg

Lat Pulldown-->Close-grip Pulldown

10x70kg-->10x50kg
10x60kg-->10x55kg
10x60kg-->10x50kg
10x60kg-->10x45kg
10x60kg-->10x45kg
10x50kg-->10x40kg

DB Curl

7x25kg
6x25kg
8x20kg
8x20kg
8x20kg
12x12.5kg

DB Incline Bænkpres

8x35kg
8x35kg
8x32.5kg
8x32.5kg
8x30kg
8x30kg

DB Shoulder Pres

8x25kg
8x25kg
8x25kg
8x25kg
8x25kg
8x25kg

DB Rear Delt

10x12.5kg
10x12.5kg
10x12.5kg
10x12.5kg
10x12.5kg
10x12.5kg

Shoulder Pres Machine

6x16blocks-->6x13blocks-->8x8blocks
8x12blocks-->8x10blocks-->8x7blocks

Smith Machine Shrugs

8x140kg
8x140kg
8x120kg
8x120kg-->8x100kg-->8x80kg-->8x60kg

Side Lateral Raise

6x17.5kg-->8x12.5kg-->10x7.5kg
6x17.5kg-->8x12.5kg-->10x7.5kg
6x17.5kg-->8x12.5kg-->10x7.5kg
6x17.5kg-->8x12.5kg-->10x7.5kg

Dips

8x
8x
8x20kg
8x20kg
8x20kg
8x20kg
8x10kg
8x10kg

DB Curl

8x22.5kg
8x22.5kg
8x22.5kg
8x22.5kg
8x20kg
8x20kg

DB Overhead Extension--> DB Lying Extension

6x40kg-->8x10kg
6x40kg-->8x10kg
6x40kg-->8x7.4kg
5x40kg-->8x7.5kg

BB Reverse Curl-->Hammer Curl(strict)

8x20kg-->8x17.5kg
8x20kg-->8x15kg
10x10kg-->8x12.5kg
10x10kg-->8x12.5kg

Rope Pushdown

10x60kg
10x60kg
10x60kg-->10x50kg-->10x40kg-->10x30kg

Cable Preacher Curl

8x50kg
8x50kg
6x50kg-->6x40kg-->8x25kg-->8x15kg

Dødløft

8x60kg
8x60kg
6x110kg
8x130kg
8x130kg
8x115kg
8x115kg

Front Squat

8x60kg
8x60kg
8x60kg
8x60kg

Pull Up

6x
6x
6x
6x
5x
5x

One Legged Leg Curl

8x30kg
8x30kg
8x25kg
8x25kg
8x20kg
8x20kg

Calf Raise-->Seated Calf Raise

10x19blocks-->10x70kg
10x19blocks-->10x60kg
10x19blocks-->10x50kg
10x19blocks-->10x40kg
10x19blocks-->10x40kg

DB Standing Rows

12x22.5kg
12x22.5kg
12x22.5kg
12x22.5kg

Machine Rows

8x100kg
8x90kg
8x80kg
8x80kg

Leg Extension

8x150lbs-->8x130lbs-->8x110lbs-->8x90lbs-->15x70lbs

Super Pullover

8x180lbs-->8x150lbs-->8x120lbs-->8x100lbs-->20x70lbs

BB Bænkpres

8x60kg
8x60kg
8x85kg
8x80kg
8x75kg
8x70kg

DB Incline Bænkpres

8x35kg
8x32.5kg
8x32.5kg
8x32.5kg

(high)

8x27.5kg
8x27.5kg
8x27.5kg
8x27.5kg

Incline Chest Pres

8x60kg
8x60kg
8x50kg
8x50kg
8x40kg
8x40kg

Cable Fly

8x25kg
8x20kg
8x20kg
8x20kg
8x15kg

Dips

12x
10x
10x
10x

Machine Fly

8x60lbs
8x80lbs
8x60lbs
8x40lbs
20x20lbs

Dürümløftning

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