Side 3 af 18
Re: Genoptræning
:
11. nov 2017, 14:25
af Ritterkreuz
10/11
bb row
5x72,5
5x72,5
5x72,5
5x70
5x70
hack squat
5x90
5x90
5x90
5x90
5x90
bb preacher curl
8x32,5
8x30
8x27,5
8x25
8x25
supersetted med
close grip pulldown
5x70
5x70
5x65
5x65
5x65
reverse curls
10x12
10x12
10x10
Re: Genoptræning
:
14. nov 2017, 12:09
af Ritterkreuz
13/11
Bænk
5x70
5x72,5
5x75
5x77,5
5x77,5
db military press
5x24
5x24
5x24
5x24
5x24
tricep push down
8x30
8x30
8x27,5
8x27,5
8x25
close grip bench
5x50
5x50
5x50
5x50
5x50
Re: Genoptræning
:
16. nov 2017, 19:07
af Ritterkreuz
14/11
bb row
5x70
5x72,5
5x72,5
5x72,5
5x72,5
hack squat
5x80
5x85
5x90
5x90
5x90
bb curl
8x37,5
7x37,5
8x35
8x35
8x35
supersetted med reverse cable pulldown
5x80
5x75
5x70
5x70
5x70
hammer curls
10x16
10x14
10x14
Re: Genoptræning
:
16. nov 2017, 19:08
af Ritterkreuz
16/11
Bænk
5x70
5x70
5x70
5x70
5x70
db military
5x22
5x22
5x22
5x22
5x22
skullcrusher
8x30
8x30
8x30
8x27,5
8x27,5
supersetted med close grip bench
5x50
5x50
5x45
5x42,5
5x42,5
Re: Genoptræning
:
20. nov 2017, 15:14
af Ritterkreuz
17/11
bb row
5x70
5x72,5
5x72,5
5x72,5
5x72,5
front squat
5x50
5x50
5x50
5x50
5x50
bb preacher curl
8x32,5
8x32,5
8x30
8x30
8x30
supersetted med
close grip pulldown
5x75
5x75
5x70
5x70
5x65
db reverse curl
10x10
10x10
10x10
Re: Genoptræning
:
20. nov 2017, 17:58
af Ritterkreuz
20/11
bænk
5x75
5x75
5x75
5x70
5x70
db military
5x24
5x24
5x24
5x24
5x24
tricep p down
8x30
8x30
8x27,5
8x27,5
8x25
supersetted med
close grip bench
5x50
5x50
5x45
5x45
5x42,5
Re: Genoptræning
:
23. nov 2017, 22:08
af Ritterkreuz
21/11
bb row
5x75
5x75
5x72,5
5x72,5
5x72,5
Leg extension (ondt i knæ, derfor ingen squat)
12x85
12x85
12x90
10x90
12x85
bb curl
8x35
8x35
8x35
8x32,5
8x32,5
supersetted med
close grip pulldown
5x75
5x75
5x75
5x70
5x70
hammer curl
10x16
10x14
10x14
Re: Genoptræning
:
23. nov 2017, 23:48
af Ritterkreuz
23/11
db press
5x26
5x26
5x26
5x26
5x26
bænk
db press
8x30
8x30
8x30
8x30
8x30
skullcrusher
8x30
8x30
8x30
8x30
8x30
supersetted med
bænk
5x55
5x55
5x55
db overhead ext
5x24
5x24
Re: Genoptræning
:
29. nov 2017, 09:21
af Ritterkreuz
24/11
bb row
5x72,5
5X72,5
5X72,5
5X72,5
5X72,5
leg extension
12x90
12x90
12x85
12x85
12x85
preacher curl
8x32,5
8x32,5
8x30
8x30
8x30
supersetted med
close grip pull down
5x75
5x70
5x70
5x65
5x65
reverse curl
10x12
10x12
10x12
Re: Genoptræning
:
29. nov 2017, 09:23
af Ritterkreuz
27/12
bænk
5X80
5X80
5X77,5
5X77,5
5X75
DB military press
5x22
5x22
5x22
5x22
5x22
tricep push down
8x35
8x32,5
8x32,5
8x32,5
8x30
supersetted med
close grip bench
5x50
5x50
5x50
5x50
5x50
Re: Genoptræning
:
29. nov 2017, 23:57
af Ritterkreuz
28/11
BB row
5x75
5x75
5x75
5x75
5x75
Har ondt i knæene ved squat, derfor prøver jeg og og lave hip flexor øvelser og lunge for glutes..
lunges
10xbw+20kg vægtstang
x
x
x
x
bb curl
10x35
10x35
10x35
10x32,5
10x32,5
supersetted med
close grip pulldown
5x75
5x70
5x70
5x70
5x70
hammer curls
10x16
10x14
10x12
Re: Genoptræning
:
1. dec 2017, 20:29
af Ritterkreuz
30/11
bænk
5x80
5x80
5x80
5x77,5
5x77,5
db press
8x20
8x20
8x20
8x20
8x20
skullcrusher
8x32,5
8x32,5
7x32,5
8x30
7x30
supersetted med close grip bench
5x50
5x50
5x50
5x50
5x50
Re: Genoptræning
:
4. dec 2017, 19:53
af Ritterkreuz
1/12
bb row
5x75
5x75
5x75
5x75
5x75
lunges
20x38kg
bb preacher curl
8x35
6x35
8x32,5
8x32,5
8x30
supersetted med
close grip pulldown
5x75
5x75
5x70
5x70
5x70
db reverse curl
10x14
10x14
10x12
Re: Genoptræning
:
6. dec 2017, 00:32
af Ritterkreuz
4/12
bænk
5x80
5x80
5x80
5x80
5x80
db military press
5x22
5x22
5x22
5x22
5x22
tricep push down
8x35
8x35
8x32,5
8x32,5
8x32,5
supersetted med
overhead tricep ext
5x24
5x24
5x24
5x24
5x24
Re: Genoptræning
:
6. dec 2017, 00:34
af Ritterkreuz
5/12
bb row
5x75
5x75
5x75
5x70
5x70
liggende ben pres
12x180
12x180
12x160
12x160
12x160
bb curl
8x35
8x35
8x35
8x32,5
8x32,5
supersetted med
close grip pulldown
5x75
5x75
5x75
5x70
5x70
hammer curl
10x16
10x14
10x14
Re: Genoptræning
:
11. dec 2017, 14:35
af Ritterkreuz
7/12
bænk
5x80
5x80
5x80
5x80
5x80
db press
5x22
5x22
5x22
5x22
skullcrusher
8x32,5
8x32,5
6x32,5
8x30
8x30
supersetted med db ext
5x24
5x24
5x24
5x24
5x24
Re: Genoptræning
:
11. dec 2017, 14:38
af Ritterkreuz
8/12
bb row
5x75
5x75
5x75
5x72,5
5x72,5
liggende ben pres
12x160
12x180
12x180
12x180
12x180
bb preacher curl
8x35
8x35
6x35
8x30
8x30
supersetted med close grip pull down
5x75
5x75
5x70
5x70
5x70
db reverse curl
10x14
10x14
10x12
Re: Genoptræning
:
19. dec 2017, 13:06
af Ritterkreuz
11/12
bænk
5x70
5x75
5x80
5x80
5x80
db military press
8x20
8x20
8x20
8x20
8x20
tricep p down
8x30
8x30
8x30
8x30
8x30
supersetted med overhead db ext
8x24
8x24
8x24
8x24
7x24
Re: Genoptræning
:
19. dec 2017, 13:08
af Ritterkreuz
12/12
bb row
5x75
5x75
5x72,5
5x72,5
5x72,5
hack squat
5x100
5x100
5x100
5x100
5x100
db lunges
10x16kg
10x16
10x16
bb curl
8x32,5
8x32,5
8x32,5
8x32,5
8x32,5
supersetted med close grip pull down
5x75
5x70
5x70
5x70
5x65
reverse db curl
10x14
10x12
10x12
Re: Genoptræning
:
20. dec 2017, 01:52
af Ritterkreuz
19/11
fase 3
bænk
5x70
5x70
5x75
5x75
5x75
db military press
5x22
5x22
5x22
5x22
5x22
eccentric dips
5xbw
5xbw
5xbw
5xbw
5xbw
tricep push down
12x35
12x32,5
12x30
12x30
12x27,5
12x27,5
Re: Genoptræning
:
23. dec 2017, 02:33
af Ritterkreuz
19/12
bb row
5x75
5x75
5x70
5x70
5x70
hack squat
5x100
5x100
5x100
5x100
5x100
eccentric reverse chin pullups
5xbw
5xbw
5xbw
5xbw
5xbw
concentration curls
12x12
12x12
12x12
12x12
hammer curl
12x14
12x14
12x12
12x12
Re: Genoptræning
:
26. dec 2017, 01:02
af Ritterkreuz
21/12
db press
5x30
5x32
5x34
5x35
db press
5x20
5x20
5x20
5x20
5x20
eccentric dip
5xbw
5xbw
5xbw
5xbw
5xbw
tricep push down
12x32,5
12x32,5
12x32,5
12x32,5
Re: Genoptræning
:
26. dec 2017, 01:03
af Ritterkreuz
22/12
bb row
5x75
5x75
5x75
5x72,5
5x72,5
hack squat
5x105
5x105
5x105
5x100
5x100
reverse grip chin down (eccentric)
5xbw+10kg
5xbw+10kg
5xbw+10kg
5xbw+10kg
5xbw+10kg
preacher db curl
12x14
12x14
12x14
12x14
hammer curl
12x14
12x14
12x14
12x14
Re: Genoptræning
:
27. dec 2017, 22:42
af Ritterkreuz
25/12
db press
5x34
5x34
5x34
5x34
5x34
db press
5x24
5x24
5x24
5x24
4x24
dips eccentric
5xbw
5xbw
5xbw
5xbw
5xbw
db extention
12x12kg
12x12
12x12
12x12
12x12
Re: Genoptræning
:
27. dec 2017, 22:44
af Ritterkreuz
26/12
bb row
5x70
5x70
5x70
5x70
5x70
hack squat maskine
12x70
12x70
12x70
12x70
12x70
reverse grip pulldown eccentric
5xbw
5xbw
5xbw
5xbw
5xbw
db concentration curl
12x14
12x14
12x12
12x12
hammer curl
12x14
12x12
12x12
12x12
Re: Genoptræning
:
30. dec 2017, 01:36
af Ritterkreuz
28/12
db press
5x32
5x34
5x34
5x34
5x34
db press
5x24
5x22
5x22
5x22
5x22
dips eccentric
5xbw
5xbw
5xbw
5xbw
5xbw
db extension
12x12
12x12
12x12
12x12
tricep push down
12x30
12x30
10x30
10x30
Re: Genoptræning
:
2. jan 2018, 21:55
af Ritterkreuz
29/12
bb row
5x75
5x75
5x75
5x75
5x75
hack squat maskine
5x70
5x70
5x70
5x70
5x70
reverse grip pullups (eccentric)
5xbw
5xbw
5xbw
5xbw
5xbw
db concentration curls
12x14
12x14
12x14
12x14
hammer curls
12x14
12x14
12x12
12x12
Re: Genoptræning
:
10. jan 2018, 16:28
af Ritterkreuz
Tilbage efter 1 uges deload
Vil træne et front kæde domineret fullbody program 3x ugentligt i en måneds tid.
8/1/18
incline bench
12x50
12x50
12x50
12x50
inc db press
12x22
12x22
12x22
12x22
db extension
12x24
12x26
12x28
12x28
deep breathing db pullover
12x22
12x22
12x22
12x22
sternum chinups
6xbw
5xbw
4xbw
unilateral machine row
12x80
12x80
12x80
incline db curls
12x14
12x12
12x10
12x10
12x10
hack squat
12x60
12x70
12x70
12x70
leg curl
12x80
12x80
12x80
12x80
seated calf raise
10x60
10x60
10x60
10x60
10x60
standing calf raise
20x50
20x50
20x40
20x40
20x30
Re: Genoptræning
:
14. jan 2018, 14:51
af Ritterkreuz
10/1/18
bænk
10x70
10x70
10x70
10x70
inc db press
12x24
12x24
12x24
12x24
db ext
12x28
12x28
12x26
12x26
db pullover
12x22
12x22
12x22
12x22
one arm cable row
12x20
12x20
12x20
12x20
inc db curl
12x14
12x12
12x10
12x10
hack squat
10x90
10x90
10x90
10x90
calf on leg press
20x100
20x100
15x110
15x110
leg curl
12x70
12x70
12x70
12x70
Re: Genoptræning
:
15. jan 2018, 21:15
af Ritterkreuz
15/1/18
inc db press
12x28
12x28
10x28
10x28
db lateral raise
12x12
10x12
10x10
10x10
one arm db extension
12x14
10x14
12x12
10x12
8x12
db pullover
12x22
12x22
10x22
10x22
wide grip cable row
12x40
12x40
12x35
12x35
lat pulldown
10x60
10x60
8x60
8x60
inc db curl
12x14
12x12
10x10
10x10
10x10
machine hack squat
12x80
12x80
12x80
12x80
calf raise
15x60
15x60
15x70
15x80
sitting calf raise
12x60
12x60
12x60
12x60
leg press
12x130
12x140
12x150
12x150