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21/10

Leg Extensions R60
12 X 50
12 X 60
8 X 71

Leg Press R60
12 X 110
10 X 140
5 X 160

Squat R60
12 X 50
9 X 60
6 X 65

Lying Leg Curl R60
12 X 43
6 X 50

Rumænsk Dødløft R60
12 X 50
12 X 60
8 X 70

Ab rollout on knees
8 X BW
8 X BW
8 X BW

23/10

BP - R60
12 X 50
12 X 65
7 X 72,5

DB Incline BP - R60
11 X 20
8 X 22,5

DB Flyes - R60
10 X 10
8 X 12,5

DB One-arm Preacher Curl - R60
12 X 10
7 X 12,5

BB Curl - R60
11 X 30
7 X 32,5

24/10

DB Shoulder Press - R60
12 X 17,5
10 X 20
5 X 22,5

DB Lateral Raise - R60
11 X 10
7 X 12,5

Cable Deltoid Raise - R60
7 X 10

DB Reverse Flyes - R60
12 X 7
9 X 8

Cable Triceps Pushdown - R60
12 X 52,5
12 X 57,5
7 X 62,5

EZ-bar Triceps Extension - R60
11 X 28
7 X 30,5

DB Seated Triceps Press - R60
12 X 20
8 X 25

27/10

DB Pullover R60
12 X 15
12 X 20
7 X 27,5

Cable V-bar Pulldown R60
12 X 55
8 X 60

DB one-arm Row R60
12 X 25
5 X 35

Cable Seated WG Row R60
10 X 50
6 X 55

Hyperextensions
10 X BW+10
10 X BW+10
10 X BW+10

29/10

BP - R60
12 X 55
12 X 67,5
7 X 75

DB Incline BP - R60
12 X 20
6 X 25

DB Flyes - R60
10 X 10
6 X 12,5

DB One-arm Preacher Curl - R60
12 X 10
7 X 12,5

BB Curl - R60
11 X 30
7 X 32,5

DB Curl
5 X 20 -> 3 X 17,5 -> 3 X 15 -> 3 X 12,5 -> 4 X 10

30/10

DB Shoulder Press - R60
12 X 17,5
10 X 20
5 X 22,5

DB Lateral Raise - R60
12 X 10
7 X 12,5

Cable Deltoid Raise - R60
9 X 10

DB Reverse Flyes - R60
12 X 7
9 X 8

Cable Triceps Pushdown - R60
12 X 52,5
12 X 60
7 X 62,5

EZ-bar Triceps Extension - R60
11 X 28
6 X 30,5

DB Seated Triceps Press - R60
12 X 20
7 X 27,5

31/10

Pullups R60
9 X BW
7 X BW
5 X BW

Cable V-bar Pulldown R60
9 X 55
5 X 60

DB one-arm Row R60
12 X 22,5
5 X 35

Cable Seated WG Row R60
10 X 50
6 X 55

Hyperextensions
10 X BW+10
10 X BW+10
10 X BW+10

5/11

BP - R60
12 X 55
12 X 67,5
7 X 75

DB Incline BP - R60
12 X 20
6 X 25

DB Flyes - R60
10 X 10
6 X 12,5

DB Curl - R60
12 X 10
12 X 15
5 X 20

BB Curl - R60
10 X 30
7 X 32,5

6/11
DB Shoulder Press - R60
12 X 17,5
10 X 20
4 X 22,5

DB Lateral Raise - R60
12 X 10
8 X 12,5

Cable Deltoid Raise - R60
9 X 10

DB Reverse Flyes - R60
12 X 7
10 X 8

Cable Triceps Pushdown - R60
12 X 52,5
11 X 60
7 X 62,5

EZ-bar Triceps Extension - R60
10 X 28
5 X 30,5

DB Seated Triceps Press - R60
9 X 22,5
7 X 27,5

11/11

BP - R60
12 X 55
12 X 67,5
7 X 77,5

DB Incline BP - R60
12 X 20
7 X 25

DB Flyes - R60
11 X 10
8 X 12,5

DB Curl - R60
12 X 10
12 X 15
5 X 20

BB Curl - R60
11 X 30
7 X 32,5

15/11

DB Shoulder Press - R60
12 X 17,5
10 X 20
5 X 22,5

DB Lateral Raise - R60
12 X 10
8 X 12,5

Cable Deltoid Raise - R60
9 X 10

DB Reverse Flyes - R60
12 X 7
10 X 8

Cable Triceps Pushdown - R60
12 X 52,5
12 X 60
7 X 62,5

EZ-bar Triceps Extension - R60
12 X 28
8 X 30,5

DB Seated Triceps Press - R60
11 X 22,5
7 X 27,5

19/11

BP - R60
12 X 55
12 X 70
6 X 77,5

DB Incline BP - R60
12 X 20
7 X 25

DB Flyes - R60
12 X 10
6 X 15

DB Curl - R60
12 X 10
12 X 15
6 X 20

BB Curl - R60
11 X 30
8 X 32,5

20/11

DB Shoulder Press - R60
12 X 17,5
10 X 20
5 X 22,5

DB Lateral Raise - R60
12 X 10
8 X 12,5

Cable Deltoid Raise - R60
8 X 11,25

DB Reverse Flyes - R60
12 X 7
9 X 8

Cable Triceps Pushdown - R60
12 X 52,5
12 X 60
7 X 62,5

EZ-bar Triceps Extension - R60
10 X 28
8 X 30,5

DB Seated Triceps Press - R60
12 X 22,5
8 X 27,5

31/10

Pullups - R60
10 X BW
7 X BW
5 X BW

Cable V-bar Pulldown - R60
9 X 55
5 X 60

DB one-arm Row - R60
12 X 22,5
5 X 35

Cable Seated WG Row - R60
10 X 50
6 X 55

Hyperextensions
10 X BW+15
10 X BW+15
10 X BW+15

23/11

BP - R60
12 X 55
12 X 70
7 X 77,5

DB Incline BP - R60
12 X 20
7 X 25

DB Flyes - R60
12 X 10
6 X 15

DB Curl - R60
12 X 10
12 X 15
6 X 20

BB Curl - R60
11 X 30
8 X 32,5

26/11

DB Shoulder Press - R60
12 X 17,5
11 X 20
6 X 22,5

DB Lateral Raise - R60
12 X 10
8 X 12,5

Cable Deltoid Raise - R60
8 X 11,25

DB Reverse Flyes - R60
12 X 7
10 X 8

Cable Triceps Pushdown - R60
12 X 52,5
12 X 60
9 X 62,5

EZ-bar Triceps Extension - R60
12 X 28
9 X 30,5

DB Seated Triceps Press - R60
12 X 22,5
9 X 27,5

29/11

Pullups - R60
10 X BW
8 X BW
5 X BW

Cable V-bar Pulldown - R60
12 X 50
8 X 55

DB one-arm Row - R60
12 X 22,5
7 X 32,5

Cable Seated WG Row - R60
12 X 45
9 X 50

Hyperextensions
10 X BW+15
10 X BW+15
10 X BW+15