Side 17 af 18
Re: Physique log
:
5. aug 2021, 19:25
af Ritterkreuz
30/7
Hypertrofiuge dag 5
Seated rope flyers
Flat bb bench press
12x70
12x70
12x70
12x70
Decline db bench press
12x60
12x60
12x60
10x70
sitting cable fly
12x9
12x9
12x9
12x9
Seated Db Lateral Raise
12x9
12x9
12x9
Military Press
12x40
12x40
12x40
Push down V-greb
12x27
12x27
12x27
Overhead tri ext kabel
12x8
12x8
12x8
Re: Physique log
:
5. aug 2021, 19:27
af Ritterkreuz
31/7
Hypertrofiuge dag 6
Chin ups
pulldown close grip
12x70
12x70
12x70
12x70
T bar row
12x50
12x50
12x50
12x50
pullover
15x26
15x26
15x26
cable cross
12x10
12x10
12x10
Bb Biceps curl
15x32,5
12x35
10x35
Bb Preacher curl
12x30
12x30
12x30
Re: Physique log
:
5. aug 2021, 19:28
af Ritterkreuz
Uge 7
2/8
Poweruge dag 1
Leg ext
12x70
12x70
12x70
12x70
12x70
Ham curl
12x75
12x75
12x75
10x75
10x75
calf på ben pres
15x120
15x120
15x120
15x120
15x120
Re: Physique log
:
5. aug 2021, 19:31
af Ritterkreuz
3/8
Poweruge dag 2
Flat bb bench press
6x100
6x100
6x100
6x100
Incline db bench press
6x38
6x38
6x38
5x38
Pulldown narrow grip
8x80
8x80
8x80
8x80
pullover
10x36
10x36
10x36
10x36
Seated rack Military Press
10x30
10x30
10x30
Biceps curl db
6x22
6x22
6x22
Re: Physique log
:
5. aug 2021, 19:31
af Ritterkreuz
5/8
Poweruge dag 3
Leg ext
15x75
15x75
15x75
15x75
15x75
Leg Curl
12x75
10x75
10x75
10x75
10x75
1 leg ext
15x30
15x30
15x30
15x30
calf smith
12x115
12x115
12x115
12x115
12x115
adductor
25x70
25x70
25x70
25x70
25x70
Re: Physique log
:
14. aug 2021, 18:00
af Ritterkreuz
6/8
bench
6x100
6x100
6x100
6x100
decline
8x38
6x38
6x38
6x38
6x38
Chin Ups
12x20kg
10x20
10x20
9x20
8x20
Chest row loaded
8x70
8x70
8x70
8x70
8x70
mili db
8x30
6x32
6x32
6x32
5x32
Biceps neutral db curl
8x22
8x22
8x22
8x22
Re: Physique log
:
14. aug 2021, 18:01
af Ritterkreuz
Uge 8
Hypertrofiuge
9/8
Leg ext
15x75
15x75
15x75
15x75
15x75
Leg Curl
12x75
10x75
10x75
10x75
10x75
1 leg ext
15x30
15x30
15x30
15x30
calf smith
12x115
12x115
12x115
12x115
12x115
adductor
25x70
25x70
25x70
25x70
25x70
Re: Physique log
:
14. aug 2021, 18:03
af Ritterkreuz
10/8
Hypertrofiuge dag 2
Flat db bench press
8x100
8x100
7x100
6x100
Incline db bench press
14x34
7x36
7x36
7x36
db fly
12x14
12x14
12x14
12x14
Standing lateral db raise
12x10
12x10
12x10
Z-bar Scull Crusher
12x32,5
12x32,5
12x32,5
pushdowns
Re: Physique log
:
14. aug 2021, 18:04
af Ritterkreuz
11/8
Hypertrofiuge dag 3
Chin ups
12x30
12x30
12x30
12x30
12x30
12x30
pulldown close grip
12x70
12x70
12x70
12x70
pullover decline
12x26
12x26
12x26
12x26
Rear shoulder cable cross
Biceps neutral db
Biceps curl stang
Sit ups i ribbe 90gr
Re: Physique log
:
14. aug 2021, 18:04
af Ritterkreuz
12/8
Hypertrofiuge dag 4
1 leg ext
15x35
15x35
15x35
15x35
rom dl
12x80
12x80
12x80
12x80
ham curl
10x61
10x61
10x61
10x61
leg ext
35x50
25x60
20x70
15x80
calf raise smith
12x110
12x110
12x110
12x110
12x110
Re: Physique log
:
5. sep 2021, 06:50
af Ritterkreuz
13/8
Hypertrofi dag 5
lav energi
bænk
12x80
12x80
12x80
12x80
decline db
10x34
10x34
10x34
10x34
db fly
10x14
10x14
10x14
mili bb
12x40
12x40
12x40
pushdown
12x25
12x25
12x25
Re: Physique log
:
5. sep 2021, 06:51
af Ritterkreuz
14/8
hypertrofi dag 6
1 leg ext
16x37,5
16x37,5
16x37,5
16x37,5
leg ext
15x87,5
15x87,5
15x87,5
15x87,5
rom dl
12x85
12x85
12x85
12x85
ham curl
12x61
12x61
12x61
12x61
Re: Physique log
:
7. sep 2021, 09:43
af Ritterkreuz
Uge 9
Poweruge dag 1
16/8
bænk
8x100
8x100
8x100
8x100
inc db
6x38
6x38
6x38
6x38
chin ups close grip
10x
8x
8x
db row
8x40
8x40
8x40
8x40
bb press
6x50
6x50
6x50
6x50
dec pullover
20x28
15x32
12x34
db curl
5x24
8x22
6x22
6x22
Re: Physique log
:
7. sep 2021, 09:44
af Ritterkreuz
17/8
poweruge dag 2
RL
12x87,5
12x87,5
12x87,5
12x87,5
ham curl
10x68
10x68
10x68
10x68
calf smith
15x115
12x115
12x115
12x115
12x115
Re: Physique log
:
7. sep 2021, 09:45
af Ritterkreuz
19/8
poweruge dag 3
bænk
9x100
8x100
8x100
8x100
decline db
6x40
6x40
6x40
6x40
6x40
chin ups assisted
10x20
10x20
10x25
10x25
10x25
mili db
6x32
6x32
6x32
6x32
6x32
db curl
6x22
6x22
6x22
6x22
Re: Physique log
:
7. sep 2021, 09:46
af Ritterkreuz
20/8
poweruge dag 4
1 leg ext
16x40
16x40
16x40
16x40
16x40
rl
12x90
12x90
12x90
12x90
12x90
calf raise smith
12x120
12x120
12x120
12x120
12x120
Re: Physique log
:
7. sep 2021, 09:48
af Ritterkreuz
uge 10
Hypertrofiuge dag 1
23/8
1 leg ext
12x42,5
12x42,5
12x42,5
12x42,5
12x42,5
rl
12x90
12x90
12x90
12x90
12x90
calf smith
Re: Physique log
:
7. sep 2021, 09:49
af Ritterkreuz
hypertrofiuge dag 2
24/8
pulldown close grip
10x80
8x85
7x85
7x85
Row db
9x40
9x40
9x40
9x40
decline pullover
12x36
12x36
12x36
db mili
8x32
8x32
8x32
8x32
db curl
5x24
6x22
6x22
6x20
Re: Physique log
:
7. sep 2021, 09:50
af Ritterkreuz
hypertrofiuge dag 3
25/8
1 leg ext
12x47,5
12x47,5
12x47,5
12x47,5
12x47,5
ham curl
12x68
10x75
10x75
10x75
10x75
calf smith
12x120
12x120
12x120
12x120
12x120
Re: Physique log
:
7. sep 2021, 09:51
af Ritterkreuz
hypertrofiuge dag 4
26/8
db row
15x26
15x26
15x26
wide grip cable row
15x35
15x35
15x35
chest supported hammer row
15x100
15x100
15x100
facepulls
12x17,5
12x17,5
12x17,5
db curl 30 sec rest
12x14
12x14
12x14
12x12
12x12
12x12
10x12
10x12
8x12
8x12
Re: Physique log
:
12. sep 2021, 11:16
af Ritterkreuz
Hypertrofiuge dag 5
27/8
Flat bb bench press
12x90
12x90
12x90
12x90
12x90
Decline db bench press
8x36
8x36
8x36
8x36
8x36
Re: Physique log
:
12. sep 2021, 11:16
af Ritterkreuz
Hypertrofiuge dag 6
28/8
Seated row wide grip
12x60
12x60
12x55
12x55
Row db
12x34
12x34
12x34
12x34
Pullover decline
10x36
10x36
10x36
12x36
rear cable
12x12
12x12
12x12
12x12
db curl
12x20
12x20
12x20
bb curl
12x35
12x35
12x35
Re: Physique log
:
12. sep 2021, 11:23
af Ritterkreuz
Uge 15
Fast forward 5 uger for at runde 16 ugers program af. Nyt program påbegyndes om 2 uger
Poweruge dag 1
13/9
1 leg ext
10x47,5
10x47,5
10x47,5
10x47,5
10x47,5
RL
12x80
12x80
12x80
12x80
12x80
Calf on smith
15x110
15x110
15x110
15x110
15x110
Re: Physique log
:
21. sep 2021, 13:32
af Ritterkreuz
poweruge dag 2
14/9
bænk
6x102,5
6x102,5
6x102,5
6x102,5
6x102,5
inc db
6x38
6x38
6x38
6x38
6x38
chin up
8x20kg
8x20kg
8x20kg
8x20kg
8x20kg
chest support row
6x80
6x80
6x80
6x80
6x80
db mili
6x32
6x32
6x32
6x32
6x32
db curl
6x22
6x22
6x22
6x22
Re: Physique log
:
21. sep 2021, 13:34
af Ritterkreuz
Poweruge dag 3
16/9
1 leg ext ext
12x47,5
12x47,5
12x47,5
12x47,5
12x47,5
Ham curl
12x75
12x75
10x75
10x75
10x75
calf smith raise
12x130
10x130
10x130
12x110
12x110
12x110
Re: Physique log
:
21. sep 2021, 13:36
af Ritterkreuz
Poweruge dag 4
17/9
inc db
8x40
8x40
8x40
8x40
6x40
Flat db bench press
10x85
10x85
8x90
8x90
8x90
db row
10x36
10x36
10x36
10x36
pulldown
10x80
6x85
8x80
10x80
Biceps neutral db curl
Re: Physique log
:
28. sep 2021, 17:53
af Ritterkreuz
27/9
Dag 2 Lower body hypertrofi
1 legged machine press
12x80
12x80
12x80
12x80
1 legged machine extension
12x40
12x40
12x40
12x40
1 legged machine curl
12x30
12x30
12x30
12x30
DB Romainian deadlift
12x24
12x24
12x24
12x24
calves extension smith
12x110
12x110
12x110
12x110
12x110
Sit ups (ribbe)
Alternate Cable crunches
Re: Physique log
:
9. aug 2022, 22:39
af Ritterkreuz
Stærkere i bænk på 7 uger
Uge 1
Mandag
22/8/22
Bænk
6x80
5x80
5x80
4x80
4x80
db mili
8x24
8x24
8x24
cable lateral raise
8x7,5
8x7,5
8x7,5
overhead db ext
8x16
6x14
8x14
Re: Physique log
:
25. aug 2022, 18:17
af Ritterkreuz
uge 1
onsdag
dl
6x100
6x100
6x100
bb row
6x80
6x80
6x70
chin ups
8xbw
7xbw
6xbw
bb curl
8x30
8x30
8x30
Re: Physique log
:
28. aug 2022, 15:42
af Ritterkreuz
uge 1
fredag
bænk
3x85
3x85
2x90
2x90
1N 100
mili bb
8x40
8x40
8x40
db rear
8x6
8x6
8x6
close grip bench
8x60
8x60
8x60