bodybuilding.dk

18/9

Close Grip Bench Press
2x4x50kg
4x80kg
4x110kg
2x4x120kg
8x100kg

Neutral Grip Pull Ups
2x2xBW+55kg
10xBW+20kg

Snatch Press
3x8x50kg

Inc. Chest-supported DB Row
3x12x30kg

Mini Circuit
DB Curl 3x8x18kg
DB Lateral Raise 3x12x14kg
Dips 3x15-20xBW

20/9

Squat Jumps
3x3x50kg

Squat
3x100kg
3x130kg
3x150kg
2x3x160kg
8x135kg

SU DL
2x100kg
2x150kg
2x180kg
3x2x210kg

Mini Circuit
1-Leg Leg Extension 2x8x45,50kg
Side Steps w band 2x10
1-Leg Leg Curl 2x8x30kg
Adductor Squeeze w ball 2x10
Seated Calf Raise 3x15x30kg

21/8

Kort træning før arbejde.

Bench Press
2x4x50kg
4x80kg
4x110kg
8x120kg

Pull Ups
8xB+30kg

Military
3x50kg
6x70kg

TRX Inverted Row
10xBW+40kg

+ 1 sæt DB Curl, Push downs og lateral raise

22/9
Træning på hotelværelset

Mobilitet + aktivering
10 min.

Ankle Jumps
3x10

Squat jumps
3x3

Bulgarian Split Squat
2x8xBW

Goodmornings w band
3x10

1-Leg Eccentric Leg Curl on slider
2x5

Copenhagen Adductor
2x8

Side Steps w band
2x10

Push Ups w band
2x8

TRX Row
2x15

Handstand holds
2x20 sec

+ 6 sæt core

23/9

I seng klokken 5.15 efter arbejde og afsted igen kl. 10.15. Træt, så kun en let træning.

Squat Jumps
3x3x50kg

Squat
3x100kg
3x130kg
5x2x150kg

KB Swings w band
3x12x28kg + sort band

Mini Circuit
1-Leg Leg Extension 2x10x45kg
Nordic Hamstring 3x5
Adductor Squeeze w ball 2x8
Side Steps w band 2x8
Standing Calf Raise 2x8x75kg

24/9

Bench Press
2x4x60kg
4x80kg
4x100kg
4x120kg
2x5x130kg
8x115kg

Pull Ups
3xBW
3xBW+30kg
2x4xBW+50kg
8xBW+25kg

DB Shoulder Press ss Cable Rows
3x8x34kg + 3x8x100kg

+ 2 sæt DB curls, lateral raise og dips

25/9

Front Squat
2x3x70kg
3x100kg
3x120kg
2x3x130kg
2x130kg

SU DL
2x120kg
2x150kg
2x180kg
2x210kg
5x230kg

Mini Circuit
1-Leg Leg Extension 3x8x45,50,45kg
Nordic Hamstring 3x5
CPH Adductor 3x8
Side Steps w band 3x10
Standing Calf Raise 3x8x75kg

27/9

Kort træning på 30 min.

Close Grip Bench Press
2x4x50kg
4x80kg
4x100kg
5x120kg

Neutral Grip Pull Ups
3xBW
3xBW+20kg
6xBW+40kg

Snatch Press
8x55kg

Inc. Chest-Supported DB Row
15x30kg

Mini Circuit
DB Curl 2x8x18kg
DB Lateral Raise 2x12x14kg
Rope Pushdown 2x10x59kg

28/9

Squat
2x3x70kg
3x100kg
3x130kg
3x6x150kg

SU DL
2x120kg
2x150kg
2x180kg
3x2x210kg

MIni Circuit
1-Leg Leg Extension 2x8x45,50kg
Nordic Hamstring 2x5
Adductor Squeeze w ball 2x8
Side Steps w band 2x10
Seated Calf Raise 2x12x30kg

29/9

Kort træning inden arbejde

Bench Press
2x4x60kg
4x90kg
4x110kg
5x130kg

Pull Ups
3xBW
3xBW+20kg
6xBW+40kg

Military
3x50kg
6x70kg

Cable row
12x100kg

1/10

Squat Jumps
3x3x50kg

Squat
3x100kg
3x130kg
3x150kg
3x2x160kg
8x130kg

KB Swings w band
3x12x28kg + black band

Mini Circuit
1-Leg Leg Extension 2x8x4k5g
1-Leg Leg Curl 2x8x30kg
CPH Adductor 2x8
Side Steps w band 2x8
Standing Calf Raise 2x8x80kg

2/10

Bench Press
2x4x50kg
4x80kg
4x110kg
4x130kg
4x135kg
8x115kg

Pull Ups
3xBW
3xBW+20kg
2x4xBW+50kg
8xBW+25kg

Military
3x50kg
3x70kg
2x3x80kg
8x60kg

DB Row
3x8x45kg

Mini Circuit
DB Curl 3x8x20kg
DB Lateral Raise 3x10x14kg
Dips 3x15-20xBW

3/10
Morgentræning

Squat Jumps
3x3x50kg

Front Squat
2x70kg
2x100kg
2x120kg
2x130kg
2x135kg
2x140kg

SU DL
2x120kg
2x150kg
2x180kg
2x210kg
2x220kg
2x240kg

Mini Circuit
1-Leg Leg Extension 5x8-10x45kg
Nordic Hamstring 5x5
Adductor Squeeze w ball 5x8-10
Side Steps w band 5x10
Standing Calf Raise 3x8x80kg

6/10

Close Grip Bench Press
2x4x50kg
4x80kg
4x100kg
3x120kg
3x125kg
3x120kg

Neutral Grip Pull Ups
3x6xBW+40kg

Snatch Press
3x6x50kg
ss
TRX Inverted Row
3x12xBW+20kg

7/10

Squat Jumps
3x50kg
3x60kg
2x3x70kg

Squat
2x100kg
2x130kg
2x150kg
4x2x155kg

1-Leg RDL
3x6-8x24kg

Mini circuit
1-Leg Leg Extension 2x8x45kg
Nordic Hamstring 2x5
Adductor Squeeze w ball 2x8
Side Steps w band 2x10
Seated Calf Raise 2x12x30kg

8/10

Bench Press
2x4x50kg
4x80kg
4x110kg
2x5x130kg
8x115kg

Pull Ups
3xBW
3xBW+20kg
2x3xBW+50kg
8xBW+30kg

Military
3x50kg
3x5x70kg

TRX Inverted Row
3x8xBW+40kg

+ sæt DB Curls, Dips og Lateral Raise

9/10

Squat
2x3x70kg
3x100kg
3x130kg
3x150kg
2x2x160kg
2x2x165kg

SU DL
2x100kg
2x150kg
2x180kg
4x2x210kg

Mini Circuit
1-Leg Leg Extension 2x8x45kg
Nordic Hamstring 2x5
Side Steps w band 2x10
CPH Adductor 2x8
Standing Calf Raise 2x8x80kg

11/10

Power walk
40 min.

12/10

Bench Press
2x4x60kg
4x90kg
4x110kg
4x130kg
4x135kg
4x130kg

Pull Ups
3xBW
3xBW+25kg
2x4xBW+50kg
10xBW+25kg

DB Shoulder Press ss Cable Row
2x8x33kg + 2x8x100kg

Lateral Raise*Dropsæt
8x15kg + 8x12kg + 12x9kg

13/10

Kort træning

Front Squat
2x3x70kg
3x100kg
3x120kg
3x2x130kg

SU DL
2x100kg
2x150kg
2x180kg
5x210kg

14/10

Close Grip Bench Press
2x4x50kg
4x80kg
4x100kg
4x120kg
2x3x125kg

Neutral Grip Pull Ups
2x8xBW+30kg
6xBW+30kg

Military
3x6x60kg

*Holdte den let. Let ømhed i venstre skulder.

TRX Inverted Row
3x8-10xBW+30kg

+ 2 sæt db curls, laterals raise og 1-arm pushdown

15/10

Ankle Jumps
3x10

Heidens
3x5

Squat Jumps to box
3x3

Rotational Med Ball Throw
3x5

Med Ball OH Toss
3x3

Sprint
5x Accelerationer op til 24,7 - 25,6 - 26,1 - 26,2 - 26,1km/t

TRX Raise
3x10

Lateral Slides on slider
3x10

Side Steps w band
3x10

16/10

Bulgarian Split Squat
2x5x50kg
5x70kg
3x5x80kg

Goodmornings
5x80kg
2x5x90kg

Mini Circuit
1-Leg Leg Extension 3x8x45kg
Side Steps w band 3x10
1-Leg Leg Curl 3x8x30kg
CPH Adductor 3x8
Standing Calf Raise 3x8x80kg

19/10

Bench Press
2x4x50kg
4x80kg
4x110kg
2x4x130kg

Pull Ups
2x5xBW+40kg

Military
3x50kg
2x5x70kg

TRX Inverted Row
2x12xBW+20kg

Mini Circuit
Lateral Raise 2x12x14kg
DB Curl 2x8x18kg
Rope Pushdown 2x8x59kg

+ 10 min. cykling.

20/10

Squat Jumps
3x3x50kg

Squat
3x100kg
3x130kg
3x150kg
2x160kg
2x2x165kg

SU DL
2x100kg
2x150kg
2x180kg
2x210kg
3x230kg

Mini Circuit
1-Leg Leg Extension 2x10x45kg
Nordic Hamstring 2x5
Side Steps w band 2x10
CPH adductor 2x8
Standing Calf Raise 2x8x80kg

21/10

50 min. Fullbody GPP / kropsvægtstræning på hotelværelset.

23/10

Cykling
20 min. - moderat tempo

23/10
Fullbody træning inden "afrejse". Den næste uges træning kommer til at foregå i lukkede hotel gyms og på hotelværelset.

Bench Press
2x4x50kg
4x80kg
4x110kg
2x5x130kg

SU DL
2x3x50kg
3x100kg
3x150kg
2x180kg
2x210kg
2x230kg
2x240kg

Neutral Grip Pull Ups
3xBW
3xBW+20kg
3xBW+40kg
2xs3xBW+50kg

BB Split Squat
5x50kg
5x70kg
2x5x75kg


Mini Circuit
Chest-Supported DB Row 3x12x32kg
Nordic Hamstring 3x5
Lateral Raise 3x12x14kg
CPH Adductor 3x8

24/10

Træning på hotellet

Cykling
20 min.

Chest Press
5x73kg
5x100kg
3x8x114kg

Pulldowns
3x8x15 blokke

TRX Y Raise ss Lateral Raise
3x12xBW + 3x12x10kg

Machine Curl ss Pushdown
3x8x41kg + 10x7 blokke

25/10

Cykling
15 min.

Ankle Jumps
3x10

DB Squat Jumps
3x5x10kg

Reverse DB Lunges on slider
3x8x10kg

1-Leg Leg Curl
3x8x15kg

1-Leg Leg Extension
3x8

Lateral Slides w slider
3x8

Psoas March w band
3x10

Side Steps w band
3x10