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Booooooom!

Jeg vil også med i RBK.

4/11

Lowerbody i LaFit med Poul

Opv.
Cykling 5 min

Jump squat
1 x 5 @ bw
1 x 5 @ stang
5 x 3 @ 50

Squat
2 x 10 @ 100

RDL
1 x 10 @ 70
2 x 10 @ 100

Leg curl
5 x 15-20 @ noget

Benpres m konstant flex
5 x 10-15 @ noget

Fin omgang, jumpsquats er en keeper i et stykke tid.

6/11

PresBonanza

Opv.
dislocators 30 stk
pullaparts 20 stk
w-exercise 20 stk

Inc Bænkpres
1 x 10 @ 60
1 x 10 @ 100
1 x 5 @ 110
1 x 5 @ 120
1 x 3 @ 120
1 x 8 @ 100
DB skulderpres
1 x 10 @ 34
1 x 6 @ 42
1 x 10 @ 34
DB bænkpres
2 x 10 @ 42
DB seated laterals
4 x 10 @ 20
Inc PL chest press
3 x 15 @ 80

8/11

Lowerbody

Opv.
Cykling 5 min

Jump squat
1 x 5 @ bw
1 x 5 @ stang
5 x 3 @ 60

Squat
2 x 10 @ 100

Leg ext
1 x 20 @ 60
1 x 50 @ 60
1 x 40 @ 70
1 x 30 @ 80
1 x 20 @ 90
1 x 10 @ 100

Benpres m konstant flex
5 x 20 @ 160

10/11

Ryg & Arme

Opv.
Dislocators
Pullaparts
W-exercise

Yatesrows
1 x 20 @ 60
1 x 20 @ 100
2 x 10 @ 120
1 x 20 @ 100

Chins
1 x 15 @ bw
3 x 5 @ bw + 20
1 x 10 @ bw

PL Pulldown
3 x 10 @ 100

DB row
5 x 10 @ 42

Pushdown
4 x 15 @ 40
SS
BB curl
4 x 8 @ 50

Inc DB Curl
5 x 10 @ 18
SS
Dips
5 x 15 @ bw