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Ryg:

BW: 83

Chins
6
5x3x30kg

Semipronated pullups:
3x7x+10kg

WG neutral grip pullups:
3x8


DB rows:
3x8x34

Db curls:
3x8x18


Ben


Bulgarian split squat:
3x12x10kg

Hack squat:
3x12x10kg

Lying leg curl:
3x8x40

Seated smith calf raises:
4x10x60kg

PHAT + Bill Star uge 6

Pres

Bænk:
5x85
6x3x112,5

Military:
8x20
6x40
3x7x45


DB incline triceps pres:
4x8x24

DB laterals:
3x8x12


BRF:
Pushdowns ss lateral raises
2x30x15 ss 2x30x5
2x25x15 ss 2x25x15


Ryg:

DB rows:
3x6x42

Chins:
6
5x12kg
3x5x16kg

PL pulldowns:
10x80
8x100
3x8x120

CG cable rows:
12x30
12x40
2x10x50

DB curls:
8x12
2x8x18

BFR:
30x7kg
30x7kg
25x7kg
22x7kg

Pres

Bænk:
5x85
5x95
5x100
5x105
5x115

DB laterals:
5x8x14

Decline CG Bænk:
2x10x60
3x8x80

BFR:
4 sæt Pushdowns ss laterals

Træk:

DB rows:
6x40
5x45
3x5x47,5

Chins:
5x+10
4x5x+15

Pullups semipronated
6
7
Neutral grip:
7
7

WG Cable rows:
4x10

DB curls:
4x8x14

BFR:
4 sæt EZ curls ss laterals

Pres

Bænk:
4x4x112,5

Military:
6x40
2x5x50

Incline CG pres:
2x10x14
2x8x20

DB laterals:
4-5 sæt highrep

BFR:
4 sæt Decline CG bænk ss DB laterals


Ben (Bliver trænet 2-3 ugentligt, samme program):

Bulgarian split squat:
3x10x12kg

Hacksquat:
3x10x20

Nordic Hamstring
3x8

Seated calf raises:
12x60
3x10x80

BFR:
Calf pres 4 sæt