log of norbak

Dagens træning:

Efter 4 dages pause, skulle jeg igang igen

Squat:
1x12x70kg - opvarmning
3x6x110kg
1x6x115kg
1x5x120kg

Lever Leg Extension:
2x12x100kg
1x10x100kg

Seated Calf Raises:
3x12x80kg

Deadlift:
3x10x120kg

Bend Over Dumbbell Row:
3x10x32,5kg pr. dumbbell

Cable Close Grip Pulldown:
1x10x70kg
2x10x75kg

Barbell Curl:
5x12x40kg

Dumbbell Hammer Curl
1x8x22,5kg
2x10x20kg

Weighted Crunch:
3x(indtil man går død, ca. 10-15)xBW+10kg

Skrå Weighted Crunch:
3x10xBW

Dumbbell Bench Press:
1x10x42,5kg
1x9x42,5kg
3x8x42,5kg

Cable Standing Fly:
3x8x20kg

Military press:
3x10x50kg

Dumbbell Front Raise:
3x10x15kg

Dumbbell Seated Rear Lateral Raise:
3x10x17,5kg

Dips:
3x10xBW+10kg

Close grib benchpress:
3x10x60kg

Cable Pushdown:
3x10x40kg

Squat:
1x12x70kg - opvarmning
3x8x110kg
1x6x120kg
1x10x100kg

Seated Calf Raises:
3x12x85kg

Deadlift:
3x8x125kg

Bend Over Barbell Row:
3x10x70kg

Pullups: (den er sq stadig hård

)
3x5xBW

Dumbell Curl:
3x8x22kg

Barbell Curl:
1x12x40kg
2x10x45kg

Standing Cable Supine Curl: (dog med et tov, og ikke en ret stang)
3x10x35kg

log of norbak

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