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Skulder/arme

BTN skulderpres:
8 x 40
8 x 40
7 x 40
6 x 40
6 x 40

Lateral raises:
12 x 10
12 x 10
10 x 10
8 x 10

ss m. rear lateral raises
12 x 6
10 x 6
10 x 6

DB curls:
10 x 12
10 x 12
10 x 12
8 x 12

ss m. DB skullcrushers:
10 x 12
10 x 12
10 x 12
8 x 12

OH cable curls:
12 x 12,5
12 x 12,5
10 x 12,5
10 x 10

ss m. Pushdown:
12 x 17,5
12 x 17,5
12 x 17,5
12 x 17,5

Bryst/Ryg:

A1)DB bænkpres:
10 x 20
10 x 20
10 x 20
10 x 20
10 x 20
10 x 20
10 x 20
8 x 20
9 x 20
8 x 20

A2)Chinups:
8
7
6
6
5
4
3
4
4
3

Face pulls:
12 * 17
10 * 17

Ben:

A1) Squat:
10 x 80
10 x 80
8 x 80
8 x 80
8 x 80
6 x 80
6 x 80
6 x 80
5 x 80

Leg curls:
8 * 29
8 * 29
8 * 29
8 * 29
8 * 29
8 * 29
8 * 29
8 * 29
8 * 29

Arme/skulder:

A1) CG bp
10 x 60
10 x 60
8 x 60
8 x 60
7 x 60
7 x 60
7 x 60
6 x 60
6 x 60
5 x 60

A2) DB hammer curls:
10 x 10
10 x 10
10 x 10
10 x 10
10 x 10
10 x 10
10 x 10
9 x 10
9 x 10
8 x 10

B1) Seated lateral raises:
12 x 6
12 x 6
10 x 6

b2) Reverse grip bb curls:
10 x 17
10 x 17

Overkrop:

A1) DB bænkpres - 4010 P100:
8 x 24
8 x 26
6 x 28
6 x 30
10 x 26

A2) Chin-up, supineret paused - 3014 P100
4 x BW
4 x 5
4 x 8
3 x 10
3 x 12

B1) Standing BTN press - 4010 P90
8 x 30
8 x 35
6 x 40
6 x 42,5
7 x 32,5

B2) DB proneret row 2010 P90:
8 x 18
8 x 16
6 x 16
6 x 16
10 x 16

C1) Armbøjninger 4010
11
7

C2) Supineret Ez bar row 3010:
12 x 30
10 x 30

Ben (2):
Squat 4010 P180:
6 x 100
6 x 100
4 x 100
6 x 90
6 x 90
6 x 90
6 x 90
4 x 90
5 x 90
5 x 90
(starter på 90 næste gamg)

45 back extension 2012 P 120:
12 x bw
9 x 10
8 x 10

Arme:

A1) CG bænkpres 3110 P90
8 x 60
8 x 65
7 x 70
6 x 75
5 x 75

A2) 60 degree Incl curl, supinated 3011 P90
8 x 10
8 x 12
8 x 14
6 x 14
6 x 14

B1) DB triceps extensions 3010 P75
10 x 10
10 x 10
10 x 10

B2) Ez reverse curl 3010 P75
10 x stang + 5
8 x stang + 5
8 x stang + 5

C) Facepull 3013 P60
10 x 12.5
10 x 12.5

Overkrop Mandag:

A1) DB BP T4010 P100
8 x 26
8 x 28
6 x 30
6 x 32
8 x 28

A2) Chinups T3013 P100 (skulle have være 3014)
4 x bw
4 x bw + 5
4 x bw + 7,5
4 x bw + 10
3 x bw + 15

B1) Standing BTN press - 4010 P90
8 x 30
8 x 37
6 x 40
6 x 45
8 x 35

B2) DB proneret row T4010 P90:
8 x 14
8 x 16
6 x 18
6 x 18
10 x 14

C) 60' Incline curl supineret T4010 P75
8 x 12
8 * 14
5 x 16
6 x 12

Lower:

A)Squat T4010:
8 x 82,5
8 x 82,5
8 x 82,5
8 x 82,5
8 x 82,5
8 x 82,5
8 x 82,5
8 x 82,5
6 x 82,5
6 x 82,5

B)45' back extension
12 x bw
10 x 10
8 x 12

Overkrop (2):

A1) DB BP T4010 P100
8 x 28
8 x 30
6 x 32
5 x 36
6 x 28

A2) Chinups T3014 P100
4 x bw
4 x bw + 6
4 x bw + 8
4 x bw + 10
3 x bw + 14

B1) Standing BTN press - 4010 P90
8 x 32,5
8 x 37,5
6 x 40
5 x 47,5
6 x 35

B2) DB proneret row T4010 P90: (Holdte ikke helt tempoet)
8 x 16
8 x 18
6 x 18
6 x 18
8 x 16

C) 60' Incline curl supineret T4010 P75
8 x 10
7 * 12
5 x 12
8 x 8

Lower:

A1) Front Squat T3210 P120:
5 x 60
5 x 65
5 x 70
4 x 75
3 x 80
- minde håndled skal lige vende sig til øvelsen igen.

A2) 1 Leg curl T4010 P120
6 x 31
6 x 31
6 x 31
5 x 31
5 x 31

B1) DB BSS T3010 P90:
8 x 14
8 x 16
6 x 16

B2) Back extensions T3015
10
10
8

Upper:

A1) Chin-up, sup, mid, T7010 P60
5
5
5
4
4

A2) Seated overhead pin press T2210 P60
10 x 40
10 x 45
10 x 50
9 x 55
6 x 60

B1) Pulley row, close NG T3011 P60
12
12
10
8

B2) DB BP 1 1/4
10 x 20
10 x 20
8 x 20
6 x 20

Lower:

A1) Squat, heels elevated 1 1/4 rep bottom T4010 P60
10 x 60
10 x 65
8 x 65
8 x 65
8 x 65
ad

A2) Leg curls, out T4010 P60
10
10
10
10
10

B1) Leg press T3010 P60
20 x 90
15 x 90
15 x 90
15 x 90

B2) Seated Goodmornings T3020 P60
12 x 40
12 x 40
12 x 50
12 x 55

Upper:
A1) Chinup, NG T3012
6 x bw
6
5
4
4

A2)Decline BB cg bænkpres m 6kg kæder T3110 P60
10 x 50
8 x 50
8 x 50
7 x 50
6 x 50

B1) Pulley Row wide grip T3011 P60
12 x 36
12 x 36
12 x 36
12 x 36

B2) Seated DB skulderpres T4010 P60
10 x 16
8 x 16
7 x 16
7 x 16

C1) 60 seated hammer curl 1 1/4 rep bottom T3010 P60
10 x 7
10 x 9
7 x 12

C3) DB triceps extensions T3110 P60
10 x 9
10 x 9
6 x 12

Lower:

A1) BB Cyclist squat: T4010 P60
10 x 50
10 x 55
10 x 60
8 x 65
6 x 70

A2) Leg curls 1 1/4 rep top T4010 P60
12 x 30
10 x 35
10 x 40
8 x 50
8 x 40

B1) DB Lunges T3010 P60
12 x 10
12 x 10
12 x 10

B2) 0 back extension T3011 P60
12
12
12

C1)Siddende Læg 2010 P60
15 x 40
10 x 40
20 x 20

C2) Leg raises
10
10
10

Upper:

A1) Chin-up, sup, mid, T7010 P60
5
5
5
5
4

A2) Seated overhead pin press T2210 P60
10 x 50
10 x 55
10 x 60
8 x 65
7 x 65

B1) Pulley row, close NG T3011 P60
12
12
12
12

B2) DB BP 1 1/4
10 x 20
10 x 20
10 * 20
8 x 22

Lower - deload:

A1) Squat, heels elevated 1 1/4 rep bottom T4010 P60
10 * 70
10 * 75
8 * 80

b1) Leg curls, out T4010 P60
10
10
10

B1) Leg press T3010 P60
20 x 100
20 x 100

B2) Seated Goodmornings T3020 P60
12 x 55
12 x 60

Upper:
A1) Chinup, NG T3012
6 x bw
5 x 5kg
3 x 10 kg

A2)Decline BB cg bænkpres m 6kg kæder T3110 P60
10 x 55
10 x 55
8 x 55

B1) Pulley Row wide grip T3011 P60
12 x 36
12 x 40

B2) Seated DB skulderpres T4010 P60
10 x 18
10 x 18

C1) 60 seated hammer curl 1 1/4 rep bottom T3010 P60
10 x 10
7 x 10

C3) DB triceps extensions T3110 P60
10 x 10
10 x 10

Lower:

Squat:
8 x 100
8 x 100
8 x 100
7 x 100
6 x 100

DL:
6 x 120
6 * 130
5 * 140
4 * 150

DB BSS:
8 x 12
15 x bw

Leg curls:
10
10

Reb pushdowns:
15 * 15
14 * 15
12 * 15

Cable curls:
15 * 15
14 * 15
14 * 15

Push:

Squat Lowish bar
8 x 105
8 x 105
8 x 105
6 x 105

BSS:
10 x 10
10 x 10
10 x 10

Dips
10 min 4 reps pr min

DB bench press:
12 x 22
12 x 22
12 x 22
10 x 22

Corner shoulder press:
12 x 10
12 x 10
12 x 10

Db Lateral raises:
15 x 4
15 x 4
15 x 4
15 x 4

Pull:
Chin ups:
6min (7) x 5

DL:
8 * 125
8 * 125
6 * 125
6 * 125

SG RDL:
12 * 75
10 * 75
8 * 75
8 * 75

Seated CG ROW:
12 * 30
12 * 35
10 * 35
10 * 30

Seated MG Row:
12 * 25
12 * 30
12 * 30

Cable curls:
15 * 20
12 * 15
12 * 15

Push:

Paused Squat:
8 * 95
8 * 95
7 * 95

Squat:
10 * 85
15 * 80

Bænkpres:
6 * 94
6 * 94
6 * 94
6 * 94

DB skulderpres + max push press:
10 * 15 - 5pp
9 * 15 - 3pp
6 * 15 - 4pp

CG BP:
8 * 65
7 * 65
8 * 60
6 * 60
8 * 60

Pull:

Chin ups P90:
5 x 16
5 x 20
4 x 20
3 x 20
3 x 20

Sumo DL P60:
8 x 100
8 x 100
8 x 100
6 x 100

Goodmornings P90:
10 x 50
8 x 50
8 x 50

Hip Thrusters:
10 x 50
10 x 50
10 x 50

A1) DB Row:
12 x 25
12 x 25
12 x 25

A2) Planke
60 sec
60 sec
60 sec

BB Curl:
12 x 30
9 x 30
7 x 30

Fullbody:

A1) Front Squat P15:
4 x 95
4 x 95
4 x 95
3 x 95

A2) Low Bar Squat P180
8 x 95
8 x 95
8 x 95
6 x 95

B1) Incline DB press P15 - 2 sek pause i bunden
8 x 28
8 x 28
8 x 28
8 x 28

B2) CS DB Rows P90 - 1 sek pause i toppen
8 x 22
8 x 22
8 x 22
8 x 22

C1) Walking lunges P15
10 * 14
10 * 14

C2) 0 grader Back extension P90
10
10

D1) Cable Robe Pushdown P15
15 x 15
15 x 15
12 x 15
11 x 15

D2) Cable Robe Curls P60
15 x 15
15 x 15
11 x 15
10 x 15

Pulluops otm:
5
5
5
5
5
5
5
4

DL:
6 x 140
6 x 140
5 x 140
4 x 140

SG RDL:
10 x 80
8 x 80
8 x 80
8 x 80

Ring Rows 1 sek pause i toppen:
10
10
9
8

Leg Curls:
10
10

CG Cable Rows:
10 x 35
10 x 35
9 x 35

DB Curls:
10 x 12
10 x 12
7 x 12

Paused High bar squat:
6 x 100
6 x 100
5 x 100

High bar squat:
18 x 70
15 x 70

BB bænkpres ss m. rød band pull aparts :
5 x 95
5 x 95
5 x 95
5 x 95
5 x 95

DB skulderpres + push press:
8 x 16 + 10 x 16
8 x 16 + 5 x 16
8 x 16 + 5 x 16

CG bænkpres::
5 x 80
6 x 70
5 x 70
6 x 60
5 x 60

Chin ups P90:
5 x 20
3 x 20
3 x 20
3 x 20
3 x 20

Sumo DL P60:
6 x 120
6 x 120
5 x 120
5 x 120

Good mornings P90:
8 x 55
8 x 55
8 x 55

Hip thrusters P90:
8 x 60
8 x 60
8 x 60

A1) DB ROW P15:
10 x 28
10 x 28
10 x 28

A2) Leg raises P90
8
6
6

BB Curls P60
10 x 35
6 x 35
7 x 20

A1) Front squat P15:
3 x 100
3 x 100
3 x 100
2 x 100

A2) Low bar squat P120:
8 x 100
8 x 100
6 X 100
5 X 100

B1) Incline DB P15
6 x 32
6 x 32
6 x 32
5 x 32

B2) CS Rows P90
6 x 24
6 x 24
6 x 24
5 x 24

Walking lunges P90:
8 x 16
8 x 16

45 grader back extension P90:
8 x 10
8 x 10

C1) Robe pushdown P15:
15 x 17,5
15 x 17,5
12 x 17,5
12 x 17,5

C2) Robe curls P60
15 x 17,5
15 x 17,5
12 x 17,5
10 x 17,5

Low bar Squat P120:
6 x 115
6 x 115
6 x 115
6 x 115

BSS P90:
8 x 12
8 x 12
8 x 12

Dips
7 min x 5

DB BP P90:
10 x 25
10 x 25
10 x 25
10 x 25

Corner press P30:
10 x 20
10 x 20
8 x 20

Lateral raises P60:
12 x 5
10 x 5
10 x 5
8 x 5

Chin-ups, otm
5 x 8 min

DL:
6 x 145
5 x 145
4 x 145
5 x 145

SG RDL:
10 x 85
8 x 85
8 x 85
8 x 85

Ring Rows 1 sek hold i toppen:
10
10
9
8

A1) DB OH Row:
10 x 15
10 x 15
10 x 15
10 x 15

A2) DB curls
10 x 10
8 x 10
8 x 10