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Bryst, Skulder, Triceps og Mave

Dips
10 x bw
10 x bw
10 x bw+kæde
10 x bw+kæde
8 x bw+kæde
6 x bw+kæde
10 x bw

Plate loaded chest press
10 x 80kg
10 x 80kg
10 x 80kg
9 x 80kg

Cable lateral raise
10 x 5kg
10 x 5kg
10 x 5kg
10 x 5kg

Face pulls
15 x 15kg
15 x 15kg
15 x 15kg
15 x 15kg

Cable push down
10 x 32.5kg
10 x 32.5kg
10 x 32.5kg
10 x 32.5kg

Decline twisted crunches
12 x bw
12 x bw
12 x bw
8 x bw

Decline crunches
9 x bw
9 x bw
9 x bw

Shoulder prehab

Ryg og biceps

Dødløft
6 x 100kg
5 x 110kg
Forstrækning eller lille fiber i højre baglår

Chin ups
6 x bw
6 x bw
6 x bw
6 x bw
3 x bw+kæde
3 x bw+kæde
3 x bw+kæde
5 x bw

H-grip pull down
10 x 65kg
10 x 65kg
10 x 65kg
10 x 65kg
Tung i dag

H-grip cable rows
10 x 45kg
10 x 45kg
10 x 45kg
10 x 45kg

Cable curls

Bryst, Skulder, Triceps og Mave

Dips
10 x bw
10 x bw
10 x bw+kæde
10 x bw+kæde
7 x bw+kæde
7 x bw+kæde
10 x bw

Plate loaded chest press
10 x 80kg
10 x 80kg
10 x 80kg
10 x 80kg

Cable lateral raise
10 x 7.5kg
10 x 7.5kg
10 x 5kg
10 x 5kg

Face pulls
15 x 15kg
15 x 15kg
15 x 15kg
15 x 15kg

Cable push down
10 x 32.5kg
10 x 35kg
10 x 35g
10 x 35kg

Decline twisted crunches
12 x bw
12 x bw
12 x bw
8 x bw

Decline crunches
10 x bw
10 x bw
9 x bw

Shoulder prehab

Ryg og biceps

Chin ups
6 x bw
6 x bw
6 x bw
6 x bw
4 x bw+kæde
3 x bw+kæde
3 x bw+kæde

H-grip pull down
10 x 65kg
10 x 65kg
10 x 65kg
10 x 65kg

H-grip cable rows
10 x 45kg
10 x 45kg
10 x 50kg
10 x 50kg

Cable curls

Bryst, Skulder, Triceps og Mave

Dips
10 x bw
10 x bw
10 x bw+kæde
10 x bw+kæde
7 x bw+kæde
7 x bw+kæde
10 x bw

Plate loaded chest press
10 x 80kg
10 x 80kg
8 x 80kg
8 x 80kg

Cable lateral raise
10 x 5kg
10 x 5kg
10 x 5kg
10 x 5kg

Face pulls
15 x 15kg
15 x 15kg
15 x 15kg
15 x 15kg

Cable push down
10 x 35kg
10 x 35kg
10 x 35g
10 x 35kg

Decline twisted crunches
12 x bw
12 x bw
12 x bw
10x bw

Decline crunches
10 x bw
10 x bw
10 x bw

Shoulder prehab