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3/12

bænk
12x75
12x75
12x75
12x75

inc
12x26
12x26
12x26
12x26

cable fly
12x7,5
12x7,5
12x7,5
12x7,5

db lateral
12x12
12x12
12x12
12x12

cable front raise
12x3,5
12x3,5
12x3,5
12x3,5

cable kickback
12x7,5
12x7,5
12x7,5
12x7,5

skullcrusher
12x30
12x30
12x30
12x30
 
Reputation point: 10
 
Indlæg: 554
Tilmeldt: 5. jun 2017, 22:04
 
Logbog: Vis logbog
Galleri: Intet galleri
Kostplan: Vis kostplan



uge 3

9/12

Leg press + bw
6x190
6x190
6x190
6x190
6x190

ham curl
5x78
5x78
5x78
5x78

leg ext

bulgarian split db
6x20kg
6x20
6x20
6x20

calf raise på smith
10x130
10x130
10x130
10x130
10x130
10x130
10x130

crunches
Sidst rettet af Ritterkreuz 17. dec 2019, 17:45, rettet i alt 1 gang.
 
Reputation point: 10
 
Indlæg: 554
Tilmeldt: 5. jun 2017, 22:04
 
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Galleri: Intet galleri
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10/12

bænk
6x85
6x85
6x85
6x85
6x85

inc db
6x34
6x34
6x34
6x34

1 arm db row
6x42
6x42
6x42
6x42

cable row
10x30
10x30
10x30
10x30

military db
6x30
6x30
6x30
6x30

db curl
6x20
6x20
6x20
6x20
6x20
 
Reputation point: 10
 
Indlæg: 554
Tilmeldt: 5. jun 2017, 22:04
 
Logbog: Vis logbog
Galleri: Intet galleri
Kostplan: Vis kostplan



11/12

1 leg press
6x100
6x100
6x100
6x100
6x100

leg press
6x190
6x190
6x190
6x190

ham curl
6x78
6x78
6x78
6x78

leg ext
10x95
10x95
10x95
10x95
 
Reputation point: 10
 
Indlæg: 554
Tilmeldt: 5. jun 2017, 22:04
 
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Galleri: Intet galleri
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12/12

Bænk
5x90
5x90
5x90
5x90
5x90

db bænk
6x36
6x36
6x36
6x36
6x36

chin ups
5xbw
5xbw
5xbw
5xbw
5xbw

1 arm chest supported row
6x60
6x60
6x60
6x60
6x60

mili press
6x50
6x50
6x50
6x50
6x50

ez curl
6x42,5
6x42,5
6x42,5
6x42,5
6x42,5

dips
10xbw
10xbw
10xbw
10xbw
10xbw
 
Reputation point: 10
 
Indlæg: 554
Tilmeldt: 5. jun 2017, 22:04
 
Logbog: Vis logbog
Galleri: Intet galleri
Kostplan: Vis kostplan



uge 4

16/12

Leg press
12x240
12x240
12x240
12x240

db lunges
12x18
12x18
12x18
12x18

leg ext
12x90
12x90
12x90
12x90

ham curl
10x68
10x68
10x68
10x68

calf raise på smith
10x130
10x130
10x130
10x130
10x130
10x130
10x130
10x130

romanian dl
12x80
12x80
12x80
12x80
 
Reputation point: 10
 
Indlæg: 554
Tilmeldt: 5. jun 2017, 22:04
 
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Galleri: Intet galleri
Kostplan: Vis kostplan



17/12

bænk
10x80
10x80
10x80
10x80

inc db
10x32
10x32
10x32
10x32

cable fly
8x10
8x10
8x10
8x10

cable front raise
10x5
10x5
10x5
10x5

db lateral
15x12
15x12
10x16
10x16

skullcrusher
12x35
12x35
12x35
10x35
 
Reputation point: 10
 
Indlæg: 554
Tilmeldt: 5. jun 2017, 22:04
 
Logbog: Vis logbog
Galleri: Intet galleri
Kostplan: Vis kostplan



18/12

Elastik chin ups
10x
10x
10x
10x

seated narrow grip row
12x55
12x55
12x55
12x55

facepulls
12x17,5
12x17,5
12x17,5
12x17,5

db pullover
12x34
12x34
12x34
12x34

hammer curl
12x16
12x16
10x16
12x14

bb curl
12x27,5
12x27,5
12x27,5
12x27,5

21 curl
21x15
21x15
21x15
 
Reputation point: 10
 
Indlæg: 554
Tilmeldt: 5. jun 2017, 22:04
 
Logbog: Vis logbog
Galleri: Intet galleri
Kostplan: Vis kostplan



19/12

1 legged machine press
12x80
12x80
12x80
12x80

Leg extension
12x80
12x80
12x80
12x80
12x80

Leg Curl
12x58
12x58
12x58
10x58
10x58

Machine Adductor
20x70
20x70
20x70

Cable chrunces
15x35
15x35
15x35
15x35

calf på smith
10x130
10x130
10x130
10x130
10x130
 
Reputation point: 10
 
Indlæg: 554
Tilmeldt: 5. jun 2017, 22:04
 
Logbog: Vis logbog
Galleri: Intet galleri
Kostplan: Vis kostplan



20/21

Seated cable flyers
10x10
10x10
10x10
10x0

Flat bb bench press
12x80
12x80
12x80
10x80

Decline db bench press
10x26
10x26
10x26
10x26

sitting Db Lateral Raise
12x10
12x10
12x10
12x10

Military Press
12x40
12x40
12x40

Push down V-greb
12x30
12x30
12x30

Overhead tri ext kabel
12x7,5
12x7,5
12x7,5
 
Reputation point: 10
 
Indlæg: 554
Tilmeldt: 5. jun 2017, 22:04
 
Logbog: Vis logbog
Galleri: Intet galleri
Kostplan: Vis kostplan



21/12

Chin ups
6xbw
6xbw
6xbw

Seated row narrow grip
12x60
12x60
12x60

1 arm db row
12x42
12x42
12x42

Db Bend over lateral raise
10x10
10x10
10x10

Db Dobb biceps curl
12x16
12x16
12x16
10x16

Bb Biceps curl
12x30
12x30
12x30
12x27,5

Bb Preacher curl
12x27,5
12x27,5
12x27,5
12x27,5
Sidst rettet af Ritterkreuz 2. jan 2020, 19:10, rettet i alt 2 gange.
 
Reputation point: 10
 
Indlæg: 554
Tilmeldt: 5. jun 2017, 22:04
 
Logbog: Vis logbog
Galleri: Intet galleri
Kostplan: Vis kostplan



uge 5

23/12

Leg press vertical/machine
6x200
6x200
6x200
6x200
6x200

Leg curl
6x75
6x75
6x75
6x75

Bulg. Split squat db
6x20
6x20
6x20
6x20

Leg extension
12x70
12x70
12x70
12x70

calf på ben pres
18x150
18x150
18x150
18x150
18x150

Mavebøjninger i ribbe
20x
20x
20x
Sidst rettet af Ritterkreuz 14. jan 2020, 12:13, rettet i alt 2 gange.
 
Reputation point: 10
 
Indlæg: 554
Tilmeldt: 5. jun 2017, 22:04
 
Logbog: Vis logbog
Galleri: Intet galleri
Kostplan: Vis kostplan



24/12

Flat bb bench press
5x85
5x85
5x85
5x85
5x85

Incline db bench press
6x36
6x36
6x36
6x36

Pulldown narrow grip
5x80
5x80
5x80
5x80
5x80

One arm DB row
6x42
6x42
6x42
6x42

Military Press
6x55
6x55
6x55
6x55

Biceps curl db
6x22
6x20
6x20
6x20
6x20

Weighted Dips
10xbw
10xbw
10xbw
10xbw
Sidst rettet af Ritterkreuz 2. jan 2020, 19:10, rettet i alt 1 gang.
 
Reputation point: 10
 
Indlæg: 554
Tilmeldt: 5. jun 2017, 22:04
 
Logbog: Vis logbog
Galleri: Intet galleri
Kostplan: Vis kostplan



26/12

1 legged machine press
5x110
5x110
5x110
5x110
5x110

Machine Leg press
6x280
6x280
6x280
6x280

Leg Curl
6x82
6x75
6x75
6x75

bulgarian split db
6x22
6x22
6x22
6x22

smit machine calf
10x130
10x130
10x130
10x130
10x130

Standing Lateral Plate bends
 
Reputation point: 10
 
Indlæg: 554
Tilmeldt: 5. jun 2017, 22:04
 
Logbog: Vis logbog
Galleri: Intet galleri
Kostplan: Vis kostplan



27/12

Decline bb bench press
6x90
6x90
6x90
6x90
6x90

Flat db bench press
5x38
5x36
5x36
5x36
5x36

Chin Ups
5xbw
5xbw
5xbw
5xbw

1 arm Chest supp row hv 45 gr
6x60
6x60
6x60
6x60
6x60

Seated db Shoulder Press
6x30
6x30
6x30
6x30
6x30

Biceps curl Z-bar
6x37,5
6x37,5
6x37,5
6x37,5
6x37,5

Dips
 
Reputation point: 10
 
Indlæg: 554
Tilmeldt: 5. jun 2017, 22:04
 
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Galleri: Intet galleri
Kostplan: Vis kostplan



uge 6
30/12

Flat bb bench press
10x85
10x85
10x85
10x85

Incline db bench press
10x32
10x32
10x30
10x30

Db flyers
12x10
12x10
12x10
12x10

Standing lateral db raise
12x14
12x14
12x14
12x14

Cable front raise
12x5
12x5
12x5
12x5

One arm bend over cable triceps ext
15x7,5
15x7,5
12x7,5
12x7,5

Bb Scull Crusher
10x30
10x30
10x30
 
Reputation point: 10
 
Indlæg: 554
Tilmeldt: 5. jun 2017, 22:04
 
Logbog: Vis logbog
Galleri: Intet galleri
Kostplan: Vis kostplan



31/12

Machine Leg press
12x160
12x160
12x160
12x160

Walking lunges
12x20
12x20
12x20
12x20

Leg ext super set Leg curl
15x70
15x70
15x70
15x70

15x54
15x54
15x54
15x54

Romanian deadlift
10x80
10x80
10x80

Machine calves
15x140
15x140
15x140
15x140
15x140

Twisting hangning leg raise
10x
10x
10x
 
Reputation point: 10
 
Indlæg: 554
Tilmeldt: 5. jun 2017, 22:04
 
Logbog: Vis logbog
Galleri: Intet galleri
Kostplan: Vis kostplan



1/1/19

Chin ups
12x
12x
12x

Seated row narrow grip
12x60
12x60
12x55
12x55

db pullover
12x36
12x36
12x36

facepulls
15x17
15x17
15x17

Biceps neutral db
12x16
12x16
12x16

Biceps curl stang
12x32,5
12x32,5
12x32,5

"21" stang
21x25
21x20
21x20
 
Reputation point: 10
 
Indlæg: 554
Tilmeldt: 5. jun 2017, 22:04
 
Logbog: Vis logbog
Galleri: Intet galleri
Kostplan: Vis kostplan



2/1/20

leg machine press
12x280
12x80
12x280
12x280

Leg extension
12x80
12x80
12x80
12x80

Leg Curl
12x58
12x58
12x58
12x58

calf på smith
10x130
10x130
10x130
10x130
10x130

Machine Adductor

Cable chrunces

Leg Raise
10x
10x
10x
 
Reputation point: 10
 
Indlæg: 554
Tilmeldt: 5. jun 2017, 22:04
 
Logbog: Vis logbog
Galleri: Intet galleri
Kostplan: Vis kostplan



3/1/20

pulldown
8x80
8x80
10x75
10x75

Seated row narrow grip
12x65
12x65
10x65
10x65

1 arm db row
12x42
12x42
12x42
12x42

Db Bend over lateral raise
15x10
15x10
15x10
15x10

inc db curl
12x16
10x16
12x14
12x14

Bb Biceps curl
12x35
12x32,5
12x32,5
12x32,5

Bb Preacher curl
12x30
12x30
12x30
12x30
 
Reputation point: 10
 
Indlæg: 554
Tilmeldt: 5. jun 2017, 22:04
 
Logbog: Vis logbog
Galleri: Intet galleri
Kostplan: Vis kostplan



4/1

Seated cable flyers
12x12
12x12
12x12
12x12

Flat bb bench press
12x70
12x70
12x70
12x70

Decline bench press
10x80
10x80
12x75
12x75

Db Lateral Raise
12x10
12x10
12x10
12x10

Military Press
12x40
12x40
12x40
12x40

Push down V-greb
12x35
12x35
10x35
10x35

Overhead tri ext kabel
12x7,5
12x7,5
12x7,5
12x7,5
 
Reputation point: 10
 
Indlæg: 554
Tilmeldt: 5. jun 2017, 22:04
 
Logbog: Vis logbog
Galleri: Intet galleri
Kostplan: Vis kostplan



uge 8

19/1/20

Leg press vertical/machine
8x340
8x340
8x340
8x340
8x340

Leg curl
6x78
6x78
6x78
6x78

Bulg. Split squat db
6x22
6x22
6x22
6x22

Leg extension
8x92
8x92
8x92
8x92

Reverse wood chopper(core)

Mavebøjninger i ribbe
20x
20x
20x
 
Reputation point: 10
 
Indlæg: 554
Tilmeldt: 5. jun 2017, 22:04
 
Logbog: Vis logbog
Galleri: Intet galleri
Kostplan: Vis kostplan



20/1

Flat bb bench press
5x92,5
5x92,5
5x92,5
5x92,5
5x92,5

Incline db bench press
6x36
6x36
6x36
6x36

close grip cable row
5x75
5x75
5x75
5x75
5x75

One arm DB row
6x42
6x42
6x42
6x42

Seated Military Press
6x30
6x30
6x30
6x30

Biceps curl db
6x20
6x20
6x20
6x20

Weighted Dips
10xbw
10xbw
10xbw
 
Reputation point: 10
 
Indlæg: 554
Tilmeldt: 5. jun 2017, 22:04
 
Logbog: Vis logbog
Galleri: Intet galleri
Kostplan: Vis kostplan



23/1

1 legged machine press
6x120
6x120
6x120
6x120

Machine Leg press
8x300
8x300
8x300
8x300
8x300

Leg Curl
6x88
6x88
6x88
6x82

1 Leg extension
6x45
6x45
6x45
6x45

Machine Calves
15x140
15x140
15x140
15x140
15x140

smith standing calf
20x90
20x90
20x90
15x90

lateral side bends
15x20
15x20
15x20
Standing Lateral Plate bends
 
Reputation point: 10
 
Indlæg: 554
Tilmeldt: 5. jun 2017, 22:04
 
Logbog: Vis logbog
Galleri: Intet galleri
Kostplan: Vis kostplan



24/1

bb bench press
6x90
6x92,5
6x92,5
6x95
6x97,5

decline db bench press
6x36
6x36
6x36
6x36

Chest supp row hv 45 gr
7x70
7x70
7x70
7x70

pulldown
6x80
6x80
6x80
6x80

Seated db Shoulder Press
6x32
6x30
6x30
6x30
6x30

Biceps curl Z-bar
6x42,5
6x42,5
6x42,5
6x42,5
6x42,5

Dips
10xbw
10xbw
10xbw
 
Reputation point: 10
 
Indlæg: 554
Tilmeldt: 5. jun 2017, 22:04
 
Logbog: Vis logbog
Galleri: Intet galleri
Kostplan: Vis kostplan



Uge 9

3/2/20

Machine Leg press
12x240
12x240
12x240
12x240

Walking lunges
12x20
12x20
12x20
12x20

leg curl
15x75
15x75
15x75
15x75

leg ext
12x70
12x70
12x70
12x70

Romanian deadlift
12x80
12x80
12x80

Machine calves
15x150
15x150
15x150
15x150

core planks
2x1,5 min
 
Reputation point: 10
 
Indlæg: 554
Tilmeldt: 5. jun 2017, 22:04
 
Logbog: Vis logbog
Galleri: Intet galleri
Kostplan: Vis kostplan



4/2

Flat bb bench press
10x85
10x85
10x85
10x85

Incline db bench press
10x32
10x32
10x32
10x32

Db flyers
12x12
12x12
12x12
12x12

Standing lateral db raise
12x10
12x10
12x10
12x10

Cable front raise
10x5
10x5
10x5
10x5

One arm bend over cable triceps ext
12x7,5
12x7,5
12x5
12x5

Bb Scull Crusher
12x35
12x35
12x35
12x30
 
Reputation point: 10
 
Indlæg: 554
Tilmeldt: 5. jun 2017, 22:04
 
Logbog: Vis logbog
Galleri: Intet galleri
Kostplan: Vis kostplan



5/2

Chin ups
8xbw
8xbw
8xbw
8xbw

Seated row narrow grip
12x65
12x65
12x65
12x65

pullover
12x34
12x34
12x34
12x34

Rear shoulder cable cross
12x12,5
12x12,5
12x12,5
12x12,5

Biceps neutral db
12x18
12x16
12x14

Biceps curl stang
12x35
12x35
12x35

"21" stang
21x20
21x20
21x20
Sidst rettet af Ritterkreuz 9. feb 2020, 23:49, rettet i alt 1 gang.
 
Reputation point: 10
 
Indlæg: 554
Tilmeldt: 5. jun 2017, 22:04
 
Logbog: Vis logbog
Galleri: Intet galleri
Kostplan: Vis kostplan



6/2

leg press
12x245
12x245
12x245
12x245

Leg extension
12x80
12x80
12x80
12x80

Leg Curl
12x68
12x68
12x62
12x62

Machine Adductor
20x70
20x70
20x70

Leg Raise
10xbw
10xbw
10xbw
 
Reputation point: 10
 
Indlæg: 554
Tilmeldt: 5. jun 2017, 22:04
 
Logbog: Vis logbog
Galleri: Intet galleri
Kostplan: Vis kostplan



7/2

Seated cable flyers
12x7,5
12x7,5
12x7,5
12x7,5

Flat bb bench press
10x85
10x85
10x85
10x85

Decline db bench press
12x24
12x24
12x24
12x24

Db Lateral Raise
12x10
12x10
12x10

Military Press
12x40
12x40
12x40

Push down V-greb
20x27
20x27
20x27

Overhead tri ext kabel
12x7,5
12x7,5
12x7,5
Sidst rettet af Ritterkreuz 20. feb 2020, 20:25, rettet i alt 2 gange.
 
Reputation point: 10
 
Indlæg: 554
Tilmeldt: 5. jun 2017, 22:04
 
Logbog: Vis logbog
Galleri: Intet galleri
Kostplan: Vis kostplan


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