bodybuilding.dk

25/9

squat
opv.
5 x 5 x 85
?? x 60
2 min pause

SLDL fra rack
? x 60
2 x 8 x 80
2 x 6 x 100

hyperextension
5 x 10
1 min pause

assisted pull up
7 x 10
1 min pause

2/10
squat
5 x 5 x 87,5

ohp

4/10
let squat

ohp
5 x 5 x 42,5



9/10

squat
5 x 5 x 90

ohp
5 x 3 x 50

pull up

leg raises
3 x 9

armbøjninger

15/10

squat
5 x 5 x 92,5
2min pause

ohp
5 x 5 x 42,5
2 min pause

pull up neutralt greb
7
6
8

leg raises
3 x 9

reverse bb curls
5 x 5 x 27,5

dødløft
5 x 5 x 100

hyper extension
2 x 12
3 x 9

rear delt fly
3 x 9

armbøjninger w1d2
10
12
8
8
14

24/10

squat
5 x 5 x 95

OHP
5 x 5 x 45

27/10
let squat

pull up



30/10

ohp
5 x 5 x 47,5

squat
5 x 5 x 97,5

pull up neutralt greb
7
7
7

hyper extension

5/11

squat
5 x 5 x 100

pull up neutralt fat grip
6
6
6

let ohp

db brystpres
3 x 10 x 17,5

6/11

ohp
2 x 5 x 50
3 x 3 x 50

pull up

reverse curls
5 x 30

hyper extension

8/11
ohp
5 x 7 x 40

pull up

front squat
5 x 5 x 70

19/11

squat
5 x 5 x 100

ohp
5 x 5-6-7 x 40

pull up

bor
5 x ? x 50

20/11

dødløft
5 x 5 x 100

ohp bag ryggen
5 x 5 x 30

pull up

db brystpres
4 x 10 x 20

23/11

pause squat
?? x 3 x 90

pull up

db pres
3 x 10 x 22,5

BOR¨
5 x 5 x 52,5

4/12

squat
5 x 5 x 100

armbøjninger

bor
5 x 5 x 55

hyper extensions

reverse bb curl

neutral grip chin up

6/12

ohp
5 x 5 x 40

pause squat
5 x 5 x 80

chin up neutralt greb

11/12

squat
5 x 5 x 102,5

db brystpres
1 x 10 x 17,5
2 x 10 x 20
2 x 10 x 22,5

facepull
3 x 12 x ??

dødløft
? x ? x 80

squat
5 x 5 x 87,5

ohp
5 x 5 x 45

reverse curl
10 x 20
5 x 3 x 30

pull up

face pulls
4 x 12

dødløft
opv.
5 x 5 x 100

assisted pull up

face pull

https://www.youtube.com/watch?v=1nUcWj395gg
https://www.youtube.com/watch?v=bO_XnUuYDlQ
https://www.youtube.com/watch?v=OFuqCipqmwU

15/7

squat
5 x 80
5 x 80
5 x 80
5 x 80
5 x 80

ohp
8 x 30
8 x 30
6 x 30
6 x 30
6 x 30

pull up

face pull


16/7

dødløft
5 x 5 x 100

db bryst pres
4 x 12 x 17,5

bb bænk
5 x 5 x 50

bb reverse curl
5 x 8 x 20

face pull

planke
3 x 70 sek

18/7

face pulls
4 x 12

squat
5 x 82,5
5 x 82,5
5 x 82,5
5 x 82,5
5 x 82,5

pull up
5 x 5 neutralt greb

stående db ohp
12 x 14
12 x 14
10 x 14
10 x 10
10 x 10

pec deck
3 x 12

20/7

squat
5 x 85
5 x 85
5 x 85
5 x 85
5 x 85

ohp
5 x 32,5
5 x 32,5
5 x 32,5
5 x 32,5
5 x 32,5

reverse bb curl
6 x 22,5
6 x 22,5
6 x 22,5
6 x 22,5
6 x 22,5

db bænk
12 x 20
12 x 20
8 x 20
7 x 20

22/7

squat
5 x 87,5
5 x 87,5
5 x 87,5
5 x 87,5
5 x 87,5

bb reverse curl
5 x 25
5 x 25
5 x 25
5 x 25
5 x 25

pull up neutralt greb

db ohp
12 x 10
8 x 15
7 x 15
7 x 15
6 x 15
6 x 15

face pull
12 x 34
12 x 41
8 x 50
8 x 50
8 x 50

bænkpres
5 x 5 x 55

23/7

dødløft
5 x 60
5 x 60
5 x 80
5 x 105
5 x 105
5 x 105
5 x 105
5 x 105

ohp
5 x 40
5 x 40
5 x 40
5 x 40
5 x 40

face pull
4 x 12

25/7

squat
5 x 90
5 x 90
5 x 90
5 x 90
5 x 90

bb reverse curl
5 x 27,5
5 x 27,5
5 x 27,5
5 x 27,5
5 x 27,5
2-3 min pause

stående db ohp
10 x 10
10 x 10
10 x 10
10 x 10
10 x 10
10 x 8
10 x 8

db pres
5 x 25
5 x 25
5 x 25
5 x 25
5 x 25

27/7

squat
5 x 92,5
5 x 92,5
5 x 92,5
5 x 92,5
5 x 92,5

ohp
5 x 42,5
5 x 42,5
5 x 42,5
5 x 42,5
5 x 42,5

pull up

db pres
6 x 25
6 x 25
6 x 25
6 x 25
6 x 25

bb reverse curls
5 x 27,5
5 x 27,5
5 x 27,5
5 x 27,5

planke
2 x 3 min
1 x 2 min


30/7

squat
5 x 95
5 x 95
5 x 95
5 x 95
5 x 95

ohp

face pull

bænkpres
5 x 60
5 x 60
5 x 60
5 x 60
5 x 60

dødløft
5 x 60
5 x 60
5 x 90
5 x 110
3 x 130
5 x 110

2/8

squat
5 x 97,5
5 x 97,5
5 x 97,5
5 x 97,5
5 x 97,5

ohp
5 x 20
5 x 30
5 x 40
5 x 45
3 x 50

bænkpres
5 x 62,5
5 x 62,5
5 x 62,5
5 x 62,5
5 x 62,5

pull up

face pulls

6/8

pause squat
5 x 80
5 x 80
5 x 80
5 x 80
5 x 80
5 x 80
5 x 80
5 x 80
5 x 80
5 x 80

bænkpres
5 x 65
5 x 65
5 x 65
5 x 65
5 x 65

stående db ohp
12 x 12
12 x 12
10 x 12
8 x 12
8 x 12

8/8

squat
5 x 100
5 x 100
5 x 100
5 x 100
5 x 100

ohp
5 x 45
5 x 45
5 x 45
5 x 45
5 x 45

face pull

10/8

bænkpres
5 x 67,5
5 x 67,5
5 x 67,5
5 x 67,5
5 x 67,5

stående db skulderpres
6 x 17,5
6 x 17,5
6 x 17,5

14/8

squat
5 x 102,5
5 x 102,5
5 x 102,5
5 x 102,5
5 x 102,5

pull up

ohp
5 x 20
5 x 30
5 x 40
2 x 50
3 x 50
3 x 50
5 x 40

face pull

squat
5 x 5 x 90

ohp
5 x 6 x 40

face pull

reverse curl

pec deck

bænkpres
5 x 5 x 70

pull up neutralt greb
5 x 5

let ohp

dødløft
5 x 60
5 x 60
5 x 80
5 x 100
5 x 110