Side 9 af 14
Re: Get lean or go home
:
3. jul 2018, 16:40
af RappY
Sæt nedjusteret til at matche mit gamle program
Lunges
3x10x32
Leg curls
2x10x47 + top
Rotary calf
1x30x25
1x30x30
Seated row
1x10x50
1x10x55
Chin ups
2x3
Bench Press flat BB
1x5x80
1x4x80 + 1 rep fail
Cable cross
1x8x20
1x10x17,5
Lateral raise
1x20x5
2x15x5
Skull crushers db
2x10x18
AB wheel
2x10
Biceps curls
2x10x14
Re: Get lean or go home
:
4. jul 2018, 17:40
af RappY
Chin ups
1x3
Rack pulls
2x10x140
Pull downs
2x10x60
Good mornings bb
2x10x45
Zizzy squats
1x15
Leg extensions
2x20x50
Calf raise Seated
2x15x80
Dips Assisted
1x10x30
1x14x30
Bench Press flat DB
1x10x26
1x7x28
One armed shoulder Press
3x10x12
Leg raise
2x10
Close grip bench Press
2x10x35
Biceps curls bb
1x12x25
1x11x25
Re: Get lean or go home
:
8. jul 2018, 13:02
af RappY
Chin ups
2x3
1x4
Bent over row
1x15x50
Heal lifted farmer squats
1x10x24
2x10x32
Prowler
1x70
1x120
Reverse flyes seated
1x15x34
1x10x34
Incline bench Press bb
1x8x60
2x10x60
Calf raise
2x15x80
Dips Assisted
1x10x20
Seated shoulder Press
2x10x16
Dumbell lean away laterals
1x15x8
Bench dip
2x15
Preacher curls
1x15x23
1x14x23
Leg raise romanian chair
1x10
Leg raise laying
1x10
Re: Get lean or go home
:
8. jul 2018, 13:02
af RappY
Chin ups
1x5
Deadlift bb
2x5x140
1x5x140 + kæder
Seated row machine
2x10x60
Squat bb
3x8x100
Hip thrusters
2x10x60
DB bench Press
2x10x28
Wide chest Press
2x15x40
Shoulder Press seated Smith machine
3x10x40
Calf raise
2x20x80
Triceps pull downs v bar
2x10x25
Biceps curls (“pull ups” fra stativ)
1x13x25
1x12x25
Sit ups
1x15
Re: Get lean or go home
:
9. jul 2018, 17:40
af RappY
Chin ups
1x5
2x4
Seated row
1x10x60
1x10x55
Lunges
2x10x32
Leg extensions
1x20x60
Hack squat
1x10x100
1x10x120
Calf raise
2x15x80
Bench Press flat BB
1x6x80
1x8x80
Dips Assisted
1x10x20
1x10x25
Lateral raises
2x15x7
Shoulder liftups barbell
1x15x20
Skull crushers
2x15x20
Bicep curls bb
1x20x20
1x15x20
AB wheel
1x10
Knee raise
1x8
Re: Get lean or go home
:
11. jul 2018, 14:45
af RappY
Chin ups
3x5
Rack pulls
1x10x160
1x10x170
Romanian deadlift
2x5x130
Leg curls prone
3x10x45 + top
Hip abduction
1x25x95
Leg Press calf push
1x15x110
1x20x110
Incline bench Press dB
2x10x27,5
Peck deck
1x15x54 + god excentrik
1x20x54 + god excentrik
Military Press
2x10x30
1x8x30
AB wheel
1x10
Romanian chair leg raise
1x10
Biceps curls
1x10x15
1x11x15
Triceps Press
1x15x68
1x15x68 med lidt failure i sidste to sæt
Re: Get lean or go home
:
15. jul 2018, 14:48
af RappY
Chin ups
1x4
1x5
Pull downs
2x10x58
Seated row
1x15x59
Hack squat
2x10x110
Lunges
3x10x32
Calf raise
1x20x80
1x15x80
Dips Assisted (hard one)
1x10x40
1x12x40
Cross chest
2x15x15
Front raise
3x10x8
Push Down v bar triceps
2x15x25
Bicep curls pull ups
1x10x27,5
Re: Get lean or go home
:
15. jul 2018, 14:49
af RappY
Squat
2x8x100
1x8x110
Benpres
2x10x170
Trap bar
1x10x110
1x10x120
Bent over row
1x10x50
1x10x60
Calf raise
2x20x80
Bench Press db
2x10x30
DB flyes
2x15x15
Shoulder Press
3x10x17,5
Skull crushers dB
2x10x20
Preacher curls
2x10x27,5
Sit ups
1x15
Re: Get lean or go home
:
15. jul 2018, 14:49
af RappY
Chin ups
3x5
Deadlift
2x3x160
Good mornings bb
2x10x50
Rotary calf
1x30x25
1x25x35
Leg extension
3x15x60
Incline bench Press bb + 3 sec pause
1x8x60
1x7x60
Chest Press machine
1x10x60 (wide grip)
1x10x60 (close grip)
Front raise Skive
1x10x10
Kettlebell swings
1x10x18
1x20x18
Reverse flyes
2x15x34
Seated incline pull downs - Anders trust style
1x10x22,5
1x11x20
Weighted AB crunches
1x20x45
DB bicep curls
2x10x14
Re: Get lean or go home
:
16. jul 2018, 17:08
af RappY
Chin ups
3x5
Farmer squat med løft på hæl
3x10x36
Seated row
2x10x60
Seated leg curls
1x20x30
1x20x40
Rotary calf
2x30x35
Dips Assisted
2x10x20
Peck deck
2x15x54
Face pulls
3x15x15
Pull Down triceps v bar
1x12x30
1x10x30
Bicep curls bb
2x10x28
AB wheel
1x10
Re: Get lean or go home
:
18. jul 2018, 19:32
af RappY
Chin ups
1x5
1x7
Safety bar squat
3x10x80
Rack pulls
3x10x140
Incline bench Press DB
2x8x30
Cable flyes cross over
1x12x15 (upper)
1x12x12,5 (lower)
Hip thrusters
2x10x60
Shoulder Press machine
1x10x40
1x10x60 (sidste rep fail)
1x12x50
Calf raise angled
2x15x200
Skull crushers High incline
2x12x24,5
Bicep curls
2x10x16
Hanging leg/knee raises
1x10
AB crunch machine
1x20x50
Re: Get lean or go home
:
19. jul 2018, 16:38
af RappY
Bulgarian split squat
3x10x24 (2x12 håndvægte)
Leg curl Seated
1x15x40
1x15x45
Calf raise Seated
2x20x80
Pull downs wide grip
2x12x60
Chest supported rows
2x15x18
Decline bench Press db
2x12x24
Dips Assisted
1x10x20
1x10x20 (sidste rep fail)
Lateral raise
3x10x7
Skull crushers db
1x10x18
1x12x18
Preacher curls
1x10x24,2 (wide)
1x10x24,2 (close)
Leg raise laying
2x10
Re: Get lean or go home
:
20. jul 2018, 16:02
af RappY
Chin ups
2x6
Romanian deadlift
3x10x100
Lunges
2x10x36 (2x18)
Bent over rows db
1x15x18
Reverse flyes machine
2x15x34
Peck deck
2x15x54
Rotary calf
2x30x35
Dips Assisted
2x10x20
Push Press
3x10x30
Push Down triceps rope
2x15x17,5
Biceps curls stativ (pull up fra gulv agtig)
2x10x27,5
AB wheel
1x10
Re: Get lean or go home
:
21. jul 2018, 14:14
af RappY
Pull ups
1x4
Chin ups
1x6
1x5
Bent over rows bb
2x10x60
Hack squat
3x10x100
Benpres
1x15x160
1x12x200
Calf raise seated
2x15x90
Incline bench Press bb Smith machine
1x12x60
1x5x80
1x12x60
Flyes dB
1x10x16
1x10x18
Front raise
3x10x8
Overhead triceps extensions
1x15x18
1x12x18
Biceps curls dB
2x10x16
1x10x8
1x20x7
AB crunch machine
1x20x60
1x17x65
Re: Get lean or go home
:
23. jul 2018, 17:15
af RappY
Chin ups
3x5
T bar row
1x15x30
1x10x40
Farmer squat hævet hæl
3x10x40 (2x20 håndvægt)
Leg adductor
1x10x80
1x12x80
Leg abductor
2x15x80
Calf raise
1x15x80
1x20x80
Bench Press flat dB
1x8x30
1x12x30
Cable cross chest
1x10x12,5 (low to up)
1x15x15 (upper)
One armed shoulder Press
1x10x12
1x10x14
Chest supported lateral rows
1x10x9 + side lateral rows
Triceps dips
2x12
AB wheel
1x10
Side crunches right + left
1x10x28
Bicep curls bb
2x10x27
Re: Get lean or go home
:
24. jul 2018, 17:23
af RappY
Chin ups
3x5
Conventionel dødløft
2x3x140
3x3x150
1x10x120 (-20% AMQRAP)
Chest supported rows
3x15x18
Shrugs bb
5x10x40
Biceps curls db
1x10x16
2x10x14
2x10x12
Biceps curls bb
2x10x17
Low row machine
1x10x60
4x10x50
Re: Get lean or go home
:
27. jul 2018, 17:36
af RappY
Back squat bb
1x10x60
1x3x100
1x3x120
1x1x130
1x3x110
1x3x115
1x10x92,5 (-20% AMQRAP)
Good mornings bb
1x9x50
2x8x50
Leg Press
3x15x160
Leg curl Seated
1x10x40
4x10x55
Hip thrusters
1x15x35
4x10x55
Rotary calf
5x20x35
Re: Get lean or go home
:
29. jul 2018, 12:24
af RappY
Bench Press flat bb
1x5x80
4x3x90
1x10x70 (-20% AMQRAP)
Dips Assisted
2x10x20
1x10x25
1x10x30
Cable flyes
1x15x15 (upper)
1x9x17,5 (upper)
1x10x12,5 (lower)
1x10x10 (lower)
Shoulder Press dB
1x9x20
1x8x20
1x8x18
Lateral raises db
5x10x7
Tre første sæt med 15 sec rest, sidste to sæt med 30 sec rest
Skull crushers incline bb
1x12x20
2x10x20
2x9x20
AB crunches weighted
3x10x50
1x10x60
Re: Get lean or go home
:
29. jul 2018, 15:27
af RappY
Chin ups
4x5
1x4
Rack pulls
4x3x160
1x3x170
1x15x130 (-20% AMQRAP)
Seated row
3x10x60
Rear laterals
5x10x7
Reverse flyes
2x10x34
3x10x27
Bicep curls bb
4x10x23,5 (30 sec rest)
1x10x23,5 (1 min rest)
Re: Get lean or go home
:
1. aug 2018, 17:08
af RappY
Romanian deadlift
1x5x100
1x3x120
1x3x140
1x3x150
1x3x160
1x10x100 (-20% AMQRAP)
Hack squat
1x8x100
1x9x100
1x8x100
Lunges db
5x10x28
Prone leg curl
3x10x47+top
1x10x47 (sidste rep fail)
1x10x40 + top
Calf raise Seated
Tager den lidt med ro da anklen er overbelastet
5x10x80
Re: Get lean or go home
:
2. aug 2018, 20:24
af RappY
Bb bench Press flat
1x1x95
4x3x90
1x10x70
Dips assisted
1x10x25
1x9x25
1x10x30
1x10x35
Flat dB flyes
4x10x16
Shoulder Press one armed standing
1x10x12
2x8x12
Lateral raises 15 sec reat
5x10x6
French Press
5x10x20
Leg raise
4x10
Re: Get lean or go home
:
3. aug 2018, 14:44
af RappY
Hurtigt spontant workout
Chin ups
3x5
Deadlift
1x10x60 (conventionel)
1x5x100 (conventionel)
1x5x100 (sumo)
2x5x100 (conventionel)
Row machine
2x10x60 (low)
2x10x60 (Middle)
1x10x60 (High)
Pull downs wide grip
1x9x55
2x10x50
Re: Get lean or go home
:
6. aug 2018, 15:16
af RappY
Back squat conventionel bb
1x10x60
4x5x100
1x15x80 (AMQRAP -20%)
Good mornings
1x9x45
2x8x45
Benpres
2x10x160 (forlår focus)
1x10x160 (baglår)
Hip thrusters
5x10x50
Seated leg curl
1x10x50
4x10x55
Calf raise Seated
5x15x80
Re: Get lean or go home
:
6. aug 2018, 17:13
af RappY
Incline benchpress db
3x5x32
1x3x32
1x5x32
1x6x26
Military Press
1x4x40
1x6x30
2x7x30
Close grip bench Press
1x9x35
1x10x35
1x11x35
Triceps pushdowns
2x10x30
1x10x27,5
1x10x25
1x10x22,5
Peck deck
5x10x54
Front raise (15 sec rest)
5x10x7
Standing weighted side crunches
4x10x28
Re: Get lean or go home
:
7. aug 2018, 20:30
af RappY
Chin ups
3x5
1x4
Rack pulls bb
1x3x160
1x3x170
2x3x165
1x3x160
1x11x125 (AMQRAP -20%)
Seated row
3x10x55
Rear laterals
5x10x7
Seated reverse fly
2x10x34
3x10x27
DB biceps curls
1x10x16
2x10x14
1x10x12
Re: Get lean or go home
:
9. aug 2018, 10:48
af RappY
Romanian deadlift
2x8x100
3x10x100
1x15x100
Bulgarian split squat
1x9x32 (2x16)
2x8x32
Lunges db
5x10x32
Prone leg curls
1x10x54 + top
1x10x54
3x10x47
Calf raise Seated
5x10x80
Re: Get lean or go home
:
10. aug 2018, 18:34
af RappY
Bench Press flat bb - tempo 4-2-4-2
2x6x60
1x5x60
1x6x60
1x4x60
Incline benchpress bb 45 sec rest
2x8x50
1x8x45
1x8x42,5
1x8x40
Chest Press machine tempo 4-1-4-1
1x10x20
3x10x40
1x10x30
Flyers dB flat tempo 3-2-3-1
2x10x14
2x10x12
Chest dips AMRAP
3x4
1x3
Slet ikke så dybe som jeg godt gad have dem, men styrken er ikke så stor i dips endnu
Incline armbøjninger AMRAP
1x8
2x6
1x5
Platepress flat
1x12x10
3x12x15
Re: Get lean or go home
:
13. aug 2018, 21:23
af RappY
Bench Press flat bb (45 sec rest)
1x8x75
1x8x70
1x7x70
1x5x65
1x7x60
Bench Press incline bb (45 sec rest)
2x8x50
1x8x45
2x8x40
Machine Press, tempo 4-1-4-1 (45 sec rest)
5x10x30
Flyes flat db tempo 3-2-3-1 (45 sec rest)
2x10x14
2x10x12
Chest Dips Assisted AMRAP (60 sec rest)
1x10x30
1x6x30
2x5x30
Incline push-ups AMRAP (60 sec rest)
1x8
3x5
Platepress flat (45 sec rest)
1x12x15
2x12x10
1x12x15
Re: Get lean or go home
:
14. aug 2018, 20:11
af RappY
Back Squat bb - 2 sek hold i bund (45 sec rest)
4x10x70
1x10x60
1x8x60
Stiff legged deadlift tempo 3-2-3-1 (45 sec rest)
1x8x70
2x8x60
2x10x50
1x8x50
Leg extentions - tempo 4-4-4-1 (45 sec rest)
1x10x40
2x10x35
2x10x30
Bulgarian split squat 2 sek hold i bund (45 sec rest)
1x10x32
3x10x28
One legged leg extentions 3 sek hold i top (45 sec rest)
2x8x25
2x8x20
Lying leg curl 3 sek hold i top (45 sec rest)
2x10x34
1x10x27+top
1x10x27
1x10x20+top
Rotary calf Seated (45 sec rest)
1x30x30
2x20x35
Re: Get lean or go home
:
15. aug 2018, 17:49
af RappY
21’s ez curl (45 sek rest)
3x20
1x18
1x15
Spider curls 2 sek hold i top (60 SEL rest)
2x12x15
2x12x13
Siddende hammer curl (45 sek rest)
2x10x10
1x10x9
1x10x7
Biceps curl machine tempo 4-2-4-1 (45 sek rest)
1x8x15
1x10x10
2x8x10
Triceps pushdown v bar tempo 4-2-4-1 (45 Sek rest)
3x12x15
2x12x12,5
1x12x10
French Press 2 sek hold i top (45 sek rest)
5x10x18,5
Close bench Press tempo 4-1-4-1 (60 sek rest)
4x8x20
Triceps dips AMRAP (60 sek rest)
1x9
1x7
1x8
1x7
15 min hiit