Re: MathiasC - 19 år - BB
: 1. okt 2013, 20:50
Bryst, triceps og mave
Bryst:
Barbell Incline Bench Press:
8 x 100 kg
8 x 100 kg
8 x 100 kg
8 x 100 kg
8 x 100 kg
8 x 100 kg
Barbell Bench Press:
8 x 105 kg
8 x 105 kg
8 x 105 kg
Cable Seated Fly:
8 x 22 kg
8 x 22 kg
8 x 22 kg
Dumbbell Incline Bench Press 45 grader:
8 x 42 kg
8 x 42 kg
8 x 42 kg
Cable Flyers hvor man presser ned:
8 x 15 kg
8 x 15 kg
8 x 15 kg
Triceps:
Cable Pushdown (V-bar):
8 x 50 kg
8 x 50 kg
8 x 50 kg
Dumbbell Triceps Extension:
8 x 34 kg
8 x 34 kg
8 x 34 kg
Barbell Close Grip Bench Press:
8 x 90 kg
8 x 90 kg
8 x 90 kg
Dips:
4 x failure
Supersetted med,
Close Grip Pushups
4 x failure
Mave:
Hanging Leg Raises:
20 x BW
20 x BW
20 x BW
Cable Kneeling Crunch:
20 x 50 kg
20 x 50 kg
20 x 50 kg
Lever Seated Crunch:
20 x 90 kg
20 x 90 kg
20 x 90 kg
Vacuums:
1 x 20 sekunder.
1 x 20 sekunder.
1 x 20 sekunder.
1 x 20 sekunder.
1 x 20 sekunder.
Træningstid 75 minutter
Bryst:
Barbell Incline Bench Press:
8 x 100 kg
8 x 100 kg
8 x 100 kg
8 x 100 kg
8 x 100 kg
8 x 100 kg
Barbell Bench Press:
8 x 105 kg
8 x 105 kg
8 x 105 kg
Cable Seated Fly:
8 x 22 kg
8 x 22 kg
8 x 22 kg
Dumbbell Incline Bench Press 45 grader:
8 x 42 kg
8 x 42 kg
8 x 42 kg
Cable Flyers hvor man presser ned:
8 x 15 kg
8 x 15 kg
8 x 15 kg
Triceps:
Cable Pushdown (V-bar):
8 x 50 kg
8 x 50 kg
8 x 50 kg
Dumbbell Triceps Extension:
8 x 34 kg
8 x 34 kg
8 x 34 kg
Barbell Close Grip Bench Press:
8 x 90 kg
8 x 90 kg
8 x 90 kg
Dips:
4 x failure
Supersetted med,
Close Grip Pushups
4 x failure
Mave:
Hanging Leg Raises:
20 x BW
20 x BW
20 x BW
Cable Kneeling Crunch:
20 x 50 kg
20 x 50 kg
20 x 50 kg
Lever Seated Crunch:
20 x 90 kg
20 x 90 kg
20 x 90 kg
Vacuums:
1 x 20 sekunder.
1 x 20 sekunder.
1 x 20 sekunder.
1 x 20 sekunder.
1 x 20 sekunder.
Træningstid 75 minutter