bodybuilding.dk

FB1:

A) Squat:
5 x 95
5 x 95
5 x 95
5 x 95

B) Leg curls (myo reps):
12 x 47
5 x 47
5 x 47
5 x 47
5 x 47
4 x 47

C1) Bænkpres:
10 x 75
10 x 75
9 x 75
8 x 75

C2) DB rows:
10 x 28
10 x 28
10 x 28
10 x 28

D1) High incline press (60)
8 x 24
6 x 24
6 x 24
5 x 24

D2) Face pulls:
12 x 15
12 x 15
12 x 15
12 x 15

E1) Db incline hammer curls:
12 x 10
12 x 10
12 x 10
10 x 10

E2) Pushdowns
12 x 20
12 x 20
10 x 20

FB2:

A) Pause squat:
5 x 85
5 x 85
5 x 85
5 x 85

B1) BP:
5 x 90
5 x 90
5 x 90
5 x 90

B2) Pull ups:
6
6
6
5

C1) Back extensions
8 x 12
8 x 12
8 x 12
8 x 12

C2) Standing DB press:
8 x 20
8 x 20
7 x 20
7 x 20

D1) DB incline row
10 x 16
10 x 16
10 x 16


D2) DB incline press:
10 x 22
10 x 22
10 x 22


E1) DB curls
8 x 14
8 x 14
6 x 14

E2) Robe pull down
12 x 15
12 x 15
10 x 15

Pull 1:
A) DL
4 x 135
4 x 135
4 x 135
4 x 135

B) Leg curls myo
12 x 40
3 x 40
3 x 40
3 x 40
3 x 40
3 x 40

C) Pullups
6
6
5
4

D) CS db rows
10 x 18
8 x 18
8 x 16
8 x 16

E) Maskine row
10 x 60
10 x 60
10 x 60

F) DB Curls
10 x 12
8 x 12
8 x 12

G) OH cable
12 x 12
12 x 12
10 x 12

Push 2:

A) Pause Squat:
4 x 90
4 x 90
4 x 90
4 x 90

B1) MP
4 x 50
4 x 50
4 x 50
4 x 50

B2) DB BSS
8 x 12
8 x 12
8 x 12
8 x 12

C) Dips - pause i bunden
6
6
6
5

D) DB BP
8 x 26
8 x 26
8 x 26
8 x 26

E) Lateral Raises
10 x 9
10 x 8
7 x 8

F) French press
10 x 27
10 x 27
10 x 27

G) Cable push down
12 x 12
10 x 12
10 x 12

Pull 2:

RDL:
8 x 100
8 x 100
7 x 100
6 x 100

Nordic hams:
3
3
3

Chinups:
5
5
5
5

DB ROWS:
8 x 26
8 x 26
8 x 26
8 x 26

Pulldowns:
10 x 40
10 x 40
10 x 40

EZ curls:
10 x 27
8 x 27
7 x 27

DB incline curls:
10 x 8
8 x 8
10 x 6

Push 1:

Squat:
3 x 100
3 x 100
3 x 100
3 x 100

Front squat
3
3
3
3
- dette er ikk en øvelse for mig. Lunges næste gang.

Dips:
4 x 14
4 x 14
4 x 14
4 x 14

MP:
6 x 45
6 x 45
6 x 45
6 x 45

DB BP:
6 x 28
6 x 28
6 x 28
6 x 28

Lateral raises:
12 x 7
10 x 7
10 x 7

French press:
10 x 29,5
10 x 29,5
8 x 29,5

Rope pushdown:
12 x 12,5
10 x 12,5
10 x 12,5

DL:
3 x 140
3 x 140
3 x 140
3 x 140

Leg curls myo:
12 x 40
3 x 40
3 x 40
3 x 40
3 x 40
3 x 40

Pullups:
6
6
5
5

DB CS rows:
8 x 18
8 x 18
8 x 18
8 x 18

CS pl row:
10 x 65
10 x 65
8 x 65

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

Robe curls:
12 x 12
10 x 12
10 x 10

Bænkpres:
5 x 80
5 x 80
5 x 80
6 x 80

DB incline 45:
10 x 22
10 x 22
9 x 22
8 x 22

Stående DB pres:
6 x 16
10 x 14
8 x 14
10 x 14 (siddende)

Siddende lateral raises:
12 x 7
10 x 7
10 x 7

Pushdown
12 x 20
12 x 20
12 x 20

OH DB extensions:
12 x 7
10 x 7
10 x 7

- ingen bentræning i en uges tid, da mine baker's cyster driller.

RDL:
8 x 100
8 x 100
8 x 100
6 x 100

Nordic hams:
3
3

Chinups:
8
6
5
5
5

Cable rows:
10 x 40
10 x 40
10 x 40

Pulldown:
12 x 40
12 x 40
12 x 40

Ez curls:
10 x 27
9 x 27
8 x 27

Incline hammer curls:
10 x 7
10 x 7
10 x 7

Push:

Dips:
8
8
8
8

MP:
10 x 40
8 x 40
8 x 40
6 x 40

DP BP:
10 x 24
10 x 24
10 x 24

Frensh press:
14 x 22,5
14 x 22,5
14 x 22,5

Robe pushdown:
15 x 10
15 x 10

Blandet/Pull:

Squat- flade sko:
6 x 80
5 x 90
5 x 100
2 x 110
5 x 100
3 x 100 (paused)
12 x 60

Pullups:
8
6
5
4

DB CS Rwos:
12 x 16
12 x 16
12 x 16
10 x 16

De 2 første sæt ss med DB incline 30
8 x 34
8 x 34

PL row:
12 x 60
10 x 60
10 x 60

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

Robe curls:
14 x 10
12 x 10
12 x 10

Paused Squat:
5 x 90
5 x 90
5 x 90
5 x 90

B1) BP:
5 x 90
5 x 90
5 x 90
5 x 90
5 x 90
5 x 90
8 x 80

B2) Pullups:
5
5
5
5
5
5
5

C) Cable Rows:
12 x 35
12 x 35
12 x 35

D) Paused dips:
8
6
5

E) Lateral raises
12 x 6
12 x 6
12 x 6
12 x 6

F1) DB french press:
12 x 10
12 x 10
10 x 10

F2) OH cable curls:
15 x 12
15 x 12
12 x 12

Squat:
5 x 100
5 x 100
5 x 100
5 x 90
5 x 90

RDL:
8 x 100
8 x 100
8 x 100
8 x 100

C1) MP
5 x 50
5 x 50
5 x 50
5 x 50

C2) Walking db lunges
8 x 8
8 x 8
8 x 8

Leg curls:
6 x 46
6 x 46
5 x 46
5 x 46

Pullups hold i top:
4
4
4
4
3

A1) DB ROW
8 x 32
8 x 32
8 x 32
8 x 32
8 x 32

A2) DB incline press 45
8 x 32
8 x 32
7 x 32
6 x 32
6 x 32

Dips
12
8
7
5
5
3

Cable pulldowns
12 x 40
12 x 40
10 x 40

Lateral raises:
12 x 7
12 x 7
12 x 7
10 x 7

Rygtræningen er lidt udfordret pt pga begyndende golfalbue.

A1) Db bænkpres
12 x 24
12 x 24
12 x 24
12 x 24

A2) DB Rows
12 x 24
12 x 24
12 x 24
12 x 24

B) MP
10 x 40
8 x 40
8 x 40
7 x 40

C) Pulldown
12 x 40
12 x 40
12 x 40
12 x 40

D) Dips
8
8
6

E) Cable rows
12 x 35
12 x 35
12 x 35

F1) DB curls
10 x 12
10 x 12
7 x 12

F2) Push down
12 x 15
12 x 15
12 x 15

A1) Bænkpres
6 x 80
6 x 80
6 x 80
9 x 80

A2) DB row
10 x 26
10 x 26
10 x 26
10 x 26

B1) DB skulderpres - siddende
8 x 22
8 x 22
8 x 22
8 x 22

B2) Pulldown
10 x 50
9 x 50
8 x 50
8 x 45

C1) Dips
8
8
4

C2) Face pulls
10 x 12
10 x 12
10 x 12

D1) DB curls
10 x 12
10 x 12
8 x 12

D2) Db skullcrushers
10 x 12
10 x 12
7 x 12

Træning igår:

Squat:
6 x 90
6 x 90
6 x 90
4 x 90 paused

Nordic hams:
3
3
3

CG BP:
6 x 60
5 x 80
3 x 90
6 x 80
8 x 60

DB cs rows:
10 x 18
10 x 18
10 x 18
10 x 18

Træning igår:

A1) MP
6 x 50
6 x 50
6 x 50
6 x 50

A2) BOR
12 x 50
12 x 50
12 x 50
10 x 50

B) 2s Pause Squats:
4 x 80
4 x 80
4 x 80
4 x 80

C1) DB BP
10 x 28
10 x 28
10 x 28
8 x 28

C2) Back extensions
10
10
10
10

D) Incline curls
10 x 10
10 x 10
10 x 10
10 x 10

Træning igår:

Dips:
8
8
8
6

DL:
5 x 130
5 x 130
5 x 130
5 x 130

Leg extensions
10
10
10
10

Ring row:
6
6
6
5

NG Pulldown:
8 x 55
8 x 55
7 x 55
6 x 55

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

OH triceps extensions:
12 x 8
12 x 8
12 x 8
12 x 8

FB 1 (push)

A1) BP:
6 x 80
6 x 80
6 x 80
4 x 80

A2) Pullups:
7
6
6
5

B1) Squat:
5 x 70
5 x 70
5 x 70
5 x 70

B2) DB 45 incline
10 x 22,5
8 x 22,5
8 x 22,5

C1) BB curls:
14 x 20
12 x 20
10 x 20
8 x 20

C2) Lateral raises
12 x 7
12 x 7
10 x 7

FB (03/01):

A1) DL
5 x 120
5 x 120
5 x 120
4 x 120

A2) DIPS (Pause i bunden)
6
6
6
6

B1) Pullups
6
6
6
6

B2) 45 Incline BP
10 x 22,5
10 x 22,5
8 x 22,5

C1) BB curls
12 x 20
10 x 20
8 x 20

C2) Lateral Raises
12 x 7
12 x 7
12 x 7

FB 3 (05/01)

A1) BP
10 x 70
10 x 70
9 x 70
7 x 70

A2) NG Pull ups (pause i toppen):
6
6
5
5

B1) Squat
8 x 70
8 x 70
8 x 70
8 x 70

B2) Helms Rows
10 x 15
10 x 15
10 x 15

C1) Seated DB shoulder press:
12 x 15
10 x 15
10 x 15

C2) 1 leg hip thrust
6
6
6

D1) DB hammer curls
8 x 15
8 x 15
7 x 15

D2) BB OH triceps extensions
10 x 20
10 x 20
10 x 20

A1) RDL
8 x 90
8 x 90
8 x 90
6 x 90

A2) DB 45 incline
8 x 30
8 x 30
7 x 30
7 x 30

B1) NG pullups
6
6
6
5

B2) DB Standing shoulder press
8 x 15
8 x 15
8 x 15

C1) OH CS rows
10 x 7
10 x 7
10 x 7

C2) FFE split squat
10 x bw
10 x bw
10 x bw

D1) OH BB curls
10 x 20
10 x 20
10 x 20

D2) Skullcrushers
12 x 20
12 x 20
12 x 20

A1) Squat
5 x 80
5 x 80
5 x 80
5 x 80

A2) Pullups
7
6
6
6

B1) BP
12 x 60
10 x 60
10 x 60
8 x 60

B2) Helms rows
12 x 15
12 x 15
10 x 15
10 x 15

C1) Nordic hams
3
2
2

C2) DB 45 Incline
10 x 22,5
8 x 22,5
8 x 22,5

D1) Seated Hammer Curls
15 x 7
15 x 7
13 x 7

D2) Seated OH Extensions
12 x 7
12 x 7
12 x 7

Low rep BP, volume pull:
A1) BP
5 x 82,5
5 x 82,5
5 x 82,5
4 x 82,5

A2) Neutral greb Pullups
8
6
6
4

B1) Squat
8 x 72,5
8 x 72,5
8 x 72,5
6 x 72,5

B2) Helms Rows
12 x 15
12 x 15
12 x 15
12 x 15

C1) 1 leg hip thrust
8
6
6

C2) OH DB triceps extensions
13 x 7
13 x 7
13 x 7

A1) DL
5 x 122,5
5 x 122,5
5 x 122,5
5 x 122,5

A2) Dips (Pause i bund)
7
7
7
7

B1) Pullups (pause i top)
5
5
4
4

B2) MP
6 x 45
6 x 45
6 x 45
6 x 45

C1) BB Curls
12 x 20
12 x 20
10 x 20

C2) Pushups
12
10
6

A1) RDL
8 x 95
8 x 95
8 x 95
6 x 95

A2) DB 45 press
12 x 22,5
10 x 22,5
10 x 22,5
10 x 22,5

B1) Pullups
6
6
5
5

B2) Standing DB presses
10 x 12
10 x 12
8 x 12
8 x 12

C1) DB split squat
10 x 7
10 x 7
10 x 7

C2) DB Curls
12 x 7
12 x 7
12 x 7

Pull (19/1):

A1) DL fra 15kg skive
8 x 100
8 x 100
8 x 100
6 x 100

A2) Pullups
8
7
5
5

BOR
10 x 50
8 x 50
8 x 50

DB CS ROWS:
12 x 15
12 x 15
12 x 15

BB OH Curls:
10 x 20
10 x 20
8 x 20

A1) Squat
5 x 90
5 x 90
5 x 90
3 x 90

A2) CG Pullups langsom ecc
5
5
4
4

B) Dips pause i bund (skal bytte plads med pullups næste ganng)
6
6
6
5

C) 1 arm DB OH press
8 x 20
8 x 20
8 x 20
6 x 20

D1) 1 leg hip thrusters
6
6
6

D2) DB incline curls
12 x 7
12 x 7
12 x 7

A1) Squat
4 x 90
4 x 90
4 x 90
4 x 90

A2) Pullups
8
8
7
6

B1) Incline BB BP
10 x 60
10 x 60
7 x 60
6 x 60

B2) FFE split squats
10 x 7
10 x 7
5 x bw

C1) Lateral raises
12 x 7
12 x 7
12 x 7

C2) 1 leg hip thrust
7
6
6

D1) BB curls
10 x 22,5
10 x 22,5
8 x 22,5