Re: Wild-zyc. New And Improved !
: 27. nov 2014, 20:37
.. i dag var det guns og nakke:
Biceps:
standing dumbell curls:
10 kg - 20 reps.
12.5 kg - 20 reps.
15 kg - 14 reps.
17.5 kg - 12 reps.
20 kg - 10 reps.
22.5 kg - 10 reps.
25 kg - 8 reps.
standing one arm cabel curl - armen er vandret:
2 - 20 reps.
4 - 16 reps.
6 - 12 reps.
8 - 10 reps.
10 - 8 reps.
8 - 8 reps.
6 - 10 reps.
4 - 12 reps.
one arm dumbell preacher curl:
10 kg - 15 reps.
15 kg - 12 reps.
17.5 kg - 10 reps.
20 kg - 8 reps.
22.5 kg - 6 reps.
25 kg - 6 reps.
seated incline dumbell curls - normal curl og hammer curl blandet sammen:
10 kg - 15 reps.
12.5 kg - 12 reps.
15 kg - 10 reps.
17.5 kg - 8 reps.
15 kg - 8 reps.
15 kg - 6 reps.
standing ez-curl - 3 greb - *yderst - *inderst - *midten:
*yderst 20 kg - 6 reps - 5 sek pause - *inderst 20 kg - 6 reps - 5 sek pause - *midten 20 kg - 6 reps.
*inderst 30 kg - 6 reps - 5 sek pause - *midten 30 kg - 6 reps - 5 sek pause - *inderst 30 kg - 6 reps.
*midten 35 kg - 6 reps - 5 sek pause - *yderst 35 kg - 6 reps - 5 sek pause - *inderst 35 kg - 6 reps.
Triceps:
dumbell triceps extension - liggende fladt på bænk - 2 greb - normal og underhånd - kørt lige efter hinanden:
10 kg - 20 reps - 10 kg - 15 reps.
12.5 kg - 15 reps - 12.5 kg - 12 reps.
15 kg - 12 reps - 15 kg - 10 reps.
17.5 kg - 10 reps - 12.5 kg - 10 reps.
20 kg - 8 reps - 15 kg - 6 reps.
cabel triceps pushdown - *1 A-håndtag og *2 lige stang underhånd - kørt lige efter hinanden:
3 - 15 reps - 3 - 15 reps.
5 - 12 reps - 5 - 12 reps.
7 - 12 reps - 7 - 10 reps.
9 - 12 reps - 9 - 8 reps.
11 - 10 reps - 10 - 6 reps.
13 - 8 reps - 10 - 6 reps.
15 - 6 reps - 8 - 6 reps.
fransk pres liggende incline på bænk - 2 greb - *yderst og *inderst - kørt lige efter hinanden:
*yderst 30 kg - 15 reps - *inderst 30 kg - 15 reps.
*inderst 50 kg - 12 reps - *yderst 50 kg - 10 reps.
*yderst 50 kg - 10 reps - *inderst 50 kg - 10 reps.
*inderst 60 kg - 8 reps - *yderst 60 kg - 8 reps.
close grip bench - diamond triceps pushups - kørt lige efter hinanden:
60 kg - 15 reps - mig - 12 reps.
60 kg - 15 reps - mig - 12 reps.
60 kg - 12 reps - mig - 12 reps.
60 kg - 10 reps - mig - 12 reps.
standing one arm dumbell triceps extension - fuld ROM:
10 kg - 15 reps.
10 kg - 15 reps.
10 kg - 12 reps.
10 kg - 10 reps.
Nakke:
barbell shrugs - 2 greb - yderst *underhånd og yderst *overhånd - **barbell upright rows ez-bar - kørt lige efter hinanden:
*underhånd 80 kg - 16 reps - *overhånd 80 kg - 16 reps - **30 kg - 12 reps.
*overhånd 80 kg - 16 reps - *underhånd 80 kg 16 reps - **30 kg - 12 reps.
*underhånd 80 kg - 16 reps - *overhånd 80 kg - 16 reps - **30 kg - 12 reps.
*overhånd 80 kg - 14 reps - *underhånd 80 kg 14 reps - **30 kg - 12 reps.
*underhånd 80 kg - 12 reps - *overhånd 80 kg - 12 reps - **30 kg - 10 reps.
*overhånd 80 kg - 10 reps - *underhånd 80 kg 10 reps - **30 kg - 8 reps.
close grip pulldown:
5 - 14 reps.
7 - 12 reps.
9 - 12 reps.
11 - 10 reps.
13 - 8 reps.
15 - 8 reps.
12 - 8 reps.
10 - 10 reps.
Det var dagens træning.-
Biceps:
standing dumbell curls:
10 kg - 20 reps.
12.5 kg - 20 reps.
15 kg - 14 reps.
17.5 kg - 12 reps.
20 kg - 10 reps.
22.5 kg - 10 reps.
25 kg - 8 reps.
standing one arm cabel curl - armen er vandret:
2 - 20 reps.
4 - 16 reps.
6 - 12 reps.
8 - 10 reps.
10 - 8 reps.
8 - 8 reps.
6 - 10 reps.
4 - 12 reps.
one arm dumbell preacher curl:
10 kg - 15 reps.
15 kg - 12 reps.
17.5 kg - 10 reps.
20 kg - 8 reps.
22.5 kg - 6 reps.
25 kg - 6 reps.
seated incline dumbell curls - normal curl og hammer curl blandet sammen:
10 kg - 15 reps.
12.5 kg - 12 reps.
15 kg - 10 reps.
17.5 kg - 8 reps.
15 kg - 8 reps.
15 kg - 6 reps.
standing ez-curl - 3 greb - *yderst - *inderst - *midten:
*yderst 20 kg - 6 reps - 5 sek pause - *inderst 20 kg - 6 reps - 5 sek pause - *midten 20 kg - 6 reps.
*inderst 30 kg - 6 reps - 5 sek pause - *midten 30 kg - 6 reps - 5 sek pause - *inderst 30 kg - 6 reps.
*midten 35 kg - 6 reps - 5 sek pause - *yderst 35 kg - 6 reps - 5 sek pause - *inderst 35 kg - 6 reps.
Triceps:
dumbell triceps extension - liggende fladt på bænk - 2 greb - normal og underhånd - kørt lige efter hinanden:
10 kg - 20 reps - 10 kg - 15 reps.
12.5 kg - 15 reps - 12.5 kg - 12 reps.
15 kg - 12 reps - 15 kg - 10 reps.
17.5 kg - 10 reps - 12.5 kg - 10 reps.
20 kg - 8 reps - 15 kg - 6 reps.
cabel triceps pushdown - *1 A-håndtag og *2 lige stang underhånd - kørt lige efter hinanden:
3 - 15 reps - 3 - 15 reps.
5 - 12 reps - 5 - 12 reps.
7 - 12 reps - 7 - 10 reps.
9 - 12 reps - 9 - 8 reps.
11 - 10 reps - 10 - 6 reps.
13 - 8 reps - 10 - 6 reps.
15 - 6 reps - 8 - 6 reps.
fransk pres liggende incline på bænk - 2 greb - *yderst og *inderst - kørt lige efter hinanden:
*yderst 30 kg - 15 reps - *inderst 30 kg - 15 reps.
*inderst 50 kg - 12 reps - *yderst 50 kg - 10 reps.
*yderst 50 kg - 10 reps - *inderst 50 kg - 10 reps.
*inderst 60 kg - 8 reps - *yderst 60 kg - 8 reps.
close grip bench - diamond triceps pushups - kørt lige efter hinanden:
60 kg - 15 reps - mig - 12 reps.
60 kg - 15 reps - mig - 12 reps.
60 kg - 12 reps - mig - 12 reps.
60 kg - 10 reps - mig - 12 reps.
standing one arm dumbell triceps extension - fuld ROM:
10 kg - 15 reps.
10 kg - 15 reps.
10 kg - 12 reps.
10 kg - 10 reps.
Nakke:
barbell shrugs - 2 greb - yderst *underhånd og yderst *overhånd - **barbell upright rows ez-bar - kørt lige efter hinanden:
*underhånd 80 kg - 16 reps - *overhånd 80 kg - 16 reps - **30 kg - 12 reps.
*overhånd 80 kg - 16 reps - *underhånd 80 kg 16 reps - **30 kg - 12 reps.
*underhånd 80 kg - 16 reps - *overhånd 80 kg - 16 reps - **30 kg - 12 reps.
*overhånd 80 kg - 14 reps - *underhånd 80 kg 14 reps - **30 kg - 12 reps.
*underhånd 80 kg - 12 reps - *overhånd 80 kg - 12 reps - **30 kg - 10 reps.
*overhånd 80 kg - 10 reps - *underhånd 80 kg 10 reps - **30 kg - 8 reps.
close grip pulldown:
5 - 14 reps.
7 - 12 reps.
9 - 12 reps.
11 - 10 reps.
13 - 8 reps.
15 - 8 reps.
12 - 8 reps.
10 - 10 reps.
Det var dagens træning.-