bodybuilding.dk

MANDAG - 02/06-2014 - RYG/BICEPS

Pull Ups - R: 60
BWx12
BWx12
BWx12
BWx12

Seated Machine Row - R:20
80kgx12
80kgx8
8x80kgx5

DB Bor- R:90
76kgx8
76kgx8
76kgx8
76kgx8

Widegrip Lateral Pulldown - R:60
75kgx12
70kgx12
65kgx12
60kgx12

Seated Cable Row - R:60
45kgx12
40kgx12
35kgx12
30kgx15

Cable Standing Curl - R: 90/60/30
35kgx10
32,5kgx10
30kgx12
27,5kgx12

Dumbbell Incline Curl
24kgx12 (12kg pr. hånd)
24kgx12
24kgx12
24kgx12

Varighed: ~ 45 minutter

NOTER:

TIRSDAG - 03/05-2014 - BRYST/TRICEPS/ABS

Wide-grip Barbell Bench Press - R:90
60kgx12
100kgx8
90kgx8
80kgx10

Wide-grip Decline Barbell Bench Press - R:90
80kgx12
80kgx8
80kgx8

DB Incline Bench Press - R:60
52kgx12 (26 kg pr. hånd)
52kgx12
52kgx12


Cable Cross-over - R:45
35kgx12 (15kg pr. hånd)
30kgx12
25kgx12
20kgx12

Cable Triceps Pushdown
30kgx12
30kgx12
30kgx12
30kgx12

Cable Triceps Overhead Extensions
20kgx12
20kgx12
20kgx12
20kgx12

Dragon Flags
6
6
6

supersettet med

Reverse crunches
12
12
12

Varighed: ~50 minutter.

Noter:

ONSDAG - 04/05-2014 - BEN/LÆGGE/SKULDER

Rehabilitations Squat - R:90
40kgx12
50kgx12
50kgx12
70kgx12

Mine lår er blevet små og svage

Rehabilitations RLDL - R:90
50kgx12
50kgx12
50kgx12
50kgx12

Leg Extensions - R:45
70kgx12
70kgx12
70kgx12

Leg Curls - R:45
50kgx12
50kgx12
50kgx12

Rotary Calf Press
45kgx36
50kgx30
55kgx24

DB Lateral Raises
24kgx12 (12kg pr. hånd)
24kgx12
24kgx12
24kgx12

supersettet med

BB Rear Delt Row
35kgx12
35kgx12
35kgx12
35kgx12

Cable Lateral Raises
15kgx12 (7,5kg pr. hånd)
15kgx12
15kgx12
15kgx14

Varighed: ~60 minutter.

Noter:

Du har en god etos Valuers, du er rimelig stærk og du siger mange fornuftige ting. Jeg håber det er ok jeg følger lidt med her.