Re: Building muscle
: 29. aug 2012, 20:27
1. Træningspas
1. Seated Prone Curls
5 sets * 14 reps
11kg
2. Overhead Dumbbell Extensions
5 sets * 12 reps
20kg
3. Hammer Curls
5 sets * 14 reps
11kg
4. Lying Dumbbell Extensions
5 sets * 12 reps
11kg
5. Concentration Curls
4 sets * 14 reps
10kg
6. French Press
4 sets * 10 reps
25kg -> 20kg -> 20kg -> 20kg
7. Seated Wide-Grip Rows
4 sets * 6 reps
70kg -> 80kg -> 90kg -> 100kg
8. Pull to Chest
4 sets * 6 reps
60kg -> 70kg -> 80kg -> 90kg
9. BOR
4 sets * 6 reps
40kg -> 70kg -> 70kg -> 70kg
10. Reverse-Grip Curls
4 sets * 10 reps
20kg (EZ-bar) -> 70lbs (low-pulley bar) -> 90lbs -> 110lbs
1. Seated Prone Curls
5 sets * 14 reps
11kg
2. Overhead Dumbbell Extensions
5 sets * 12 reps
20kg
3. Hammer Curls
5 sets * 14 reps
11kg
4. Lying Dumbbell Extensions
5 sets * 12 reps
11kg
5. Concentration Curls
4 sets * 14 reps
10kg
6. French Press
4 sets * 10 reps
25kg -> 20kg -> 20kg -> 20kg
7. Seated Wide-Grip Rows
4 sets * 6 reps
70kg -> 80kg -> 90kg -> 100kg
8. Pull to Chest
4 sets * 6 reps
60kg -> 70kg -> 80kg -> 90kg
9. BOR
4 sets * 6 reps
40kg -> 70kg -> 70kg -> 70kg
10. Reverse-Grip Curls
4 sets * 10 reps
20kg (EZ-bar) -> 70lbs (low-pulley bar) -> 90lbs -> 110lbs