Side 29 af 29

Re: Get ripped or die mirin!

Indlæg: 16. dec 2014, 18:52
af marcosos
C5W3D2 - Træning d. 16/12/201

A1 - Wide grip pulldown
15x40 kg
15x40 kg
15x40 kg

B1 - Wide grip pull-ups - R180-300
5xBW + 7,5 kg
4xBW + 7,5 kg
4xBW + 7,5 kg
4xBW + 7,5 kg
4xBW + 7,5 kg

C1 - Wide grip pulldown - R10
5x85 kg
5x85 kg
6x80 kg
6x80 kg
5x80 kg

C2 - Leaning back wide grip pulldown - R10 - T1010
8x45 kg
8x45 kg
8x45 kg
8x45 kg
8x45 kg

C3 - NG pulldown rows (2/3 reps - Bottom reps) - R300 - T2011
30x25 kg
27x25 kg
25x25 kg
32x20 kg
30x20 kg

D1 - Prone Y-raises - R60-120
10x6 kg
10x6 kg
10x6 kg

Re: Get ripped or die mirin!

Indlæg: 18. dec 2014, 18:37
af marcosos
C5W3D3 - Træning d. 18/12/2014

A1 - Decline EZ-bar extension (eccentric only) - R10 - T50X0
6x37,5 kg
6x37,5 kg
5x37,5 kg
5x37,5 kg
4x37,5 kg

A2 - 30 grader EZ-bar extension - R240 - T2020
10x27,5 kg
9x27,5 kg
9x27,5 kg
8x27,5 kg
8x27,5 kg

B1 - Straight-bar pushdowns - R120-180 - T20X1
18x25 kg
17x25 kg
15x25 kg
20x20 kg

C1 - Standing dumbbell alternating curls - R180-240 - T20X1
6x20 kg
6x20 kg
5x20 kg
5x20 kg
5x20 kg

D1 - Standing cable curl - R60-180 - T31X1
10x22,5 kg
10x22,5 kg
9x22,5 kg
8x22,5 kg

E1 - Seated lateral raises - R10 - T3010
8x9 kg
8x9 kg
8x9 kg