Frank J. TVF

11/11:

BP:
10x20, 5x40, 5x60, 5x80, 4x100, 3x120 ben oppe.
4x3x127,5

Rhomboids:
5x10x15

Ez-curls:
5x8x30

12/11:

SQ:
4x3x60, 1x100, 1x140, 1x60
1x180 belt.

FSQ:
3x60, 3x90, 7x3x105 1 min.

support.

13/11:

BP:
10x20, 5x40, 5x60, 5x80, 5x100, 4x120 ben oppe.
2x3x127,5, 2x2x135, 2x3x127,5

CSBBR:
10x40, 4x9x50

Pull downs:
3x10x40

BHNP:
5x20, 5x40, 6x5x50 30s.

Laterals:
3x10x8,5

Shrugs:
3x10x32

Push down:
3x10

15/11:

Bred sumo dl:
4x3x60, 1x100, 1x140
1x170, 1x190, 1x210 Bælte.

BP:
10x20, 5x40, 5x60, 5x80, 4x100, 2x3x120 ben oppe.
6x3x127,5

SCBBR:
10x40, 4x8x50

IC db-press:
10x22, 10x32, 3x8x42

Cable rows:
3x10x60

Flies:
3x10x15

16/11:

Bred sumo dl:
4x3x60, 1x100, 1x140
1x170, 1x200, 1x220 bælte.

BP:
10x20, 6x40, 6x60, 6x80, 6x100, 5x6x112,5 ben oppe.

DB-stem:
6x5x32 30s.

CSR:
10x40, 4x8x55

Db shrugs:
3x10x32

push down:
3x10

Hammer og db-curls:
4 sæt

cuff og abs.

17/11:

SQ:
4x3x60, 1x100, 1x140
1x170, 1x190, 1x205 Super løft., 1x215 let, men falder lidt sammen. (bælte)

Bred sumo dl:
2x3x60, 1x100, 1x140
1x170, 1x190 bælte.

GM:
6x5x50 30s.

Læg:
5x10

Suitcase dl:
3x4x60

Hanging legraises:
3x8

Abs standing:
3x10

Har trænet de 3 første dage ag sheiko bp uge 4 + lidt sumo og support.

22/11:

BP:
10x20, 5x50, 5x80, 4x110 ben oppe.
2x3x130, 4x2x142,5

IC db-press:
10x22, 10x32, 3x10x42

Flies:
3x10x15

SQ:
4x3x70, 2x1x120, 3x1x170 Glat stang uden bælte og magnesium.

FSQ:
3x70, 7x3x110 1 min.

Hanging leg raises:
3x8

Standing abs:
3x10

23/11:

MP:
10x20, 6x40, 6x4x60

Sumo dl:
4x3x60, 3x100, 3x130
5x3x150 Bælte.

Dips:
4x8

Chin ups:
3x8

Pull down wide:
3x10x40

DB rows:
10x22, 10x32, 8x40

Cable rows:
3x10x60

Db-shrugs:
3x10x32

Tri og cuff.

Frank J. TVF

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