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Uge 2 - dag 2

Dødløft
5 x 107.5 kg
5 x 5 x 95 kg

Smal skråbænk
5 x 5 x 72.5

OK udfordrende, men skråt rack gør det svært at undgå at ramme racket.

DB Skulderpres 17.5 x 12, 12, 15
Pull Up BW x 12, 12, 10, 7

Uge 2 - dag 3

Squat
5 x 5 x 87.5

Skulderpres
8 x 55 kg
5 x 5 x 42.5

DB Skråbænk 22.5 x 15, 15, 18
DB SLDL 35 x 15, 15, 15
BB Row 72.5 x 8, 8, 9

Uge 3 - dag 1

Squat

5 x 105
5 x 5 x 82.5

Skulderpres
5 x 5 x 50

Barbell Row 67.5 kg x 12, 12, 12
Flad DB Bænk 25 x 15, 15, 16
Lying Leg Curl 30 x 15, 14, 13

Uge 3 - dag 2

Dødløft
11 x 115
5 x 5 x 102.5

Smal skråbænk
5 x 5 x 77.5

DB Skulderpres 17.5 x 15, 15, 15
Ring Pull Up KV x 10, 8, 6, 6, 5

Uge 3 - dag 3

Squat

5 x 5 x 92.5

Skulderpres
8 x 57.5

5 x 5 x 45

BB Row 72.5 x 8, 11, 12
DB Skråbænk 22.5 x 15, 15, 20
DB SLDL 35 x 15, 15, 16

Squat
4 x 8 x 80 kg, 15 x 80 kg

Skulderpres
3 x 10 x 40

Lying Leg Curl 30 x 15, 15, 13
Flad DB Bænk 25 x 15, 15, 17
Barbell Row 67.5 x 12, 12, 13

Dødløft

4 x 8 x 97.5 kg
16 x 97.5 kg

Floor Press
4 x 8 x 62.5 kg
11 x 62.5 kg

Skulderpres 17.5 kg x 15, 15, 16
Ring Pull Up KV x 10, 10, 7, 6, 7
Single-Leg Extension 40 x 12, 12, 13

Uge 4 - dag 3

Squat

3 x 10 x 72,5

Skulderpres
4 x 8 x 42.5
13 x 42.5

Barbell Row 75 kg x 8, 8, 9
DB Skråbænk 25 kg x 12, 12, 12
DB SLDL 35 kg x 15, 15, 17

Uge 5 - dag 1

Sne og minusgrader. Kold træningsdag

Squat
3 x 8 x 85
12 x 85

Skulderpres
3 x 10 x 42.5

Cable Row 54 kg x 15, 15, 12
Lying Leg Curl 30 x 15, 15, 14
Flad DB Bænk 25 x 15, 15, 18

Uge 5 - dag 2

Dødløft
3 x 8 x 105
15 x 105


Floor Press
3 x 8 x 67.5
10 x 67.5

Pull Up KV x 10, 10, 10, 7, 5, 4, 4
DB Skulderpres 17.5 x 15, 15, 20
Single-Leg Extension 40 x 12, 12, 14

Uge 5 - dag 3

Squat
3 x 10 x 77.5

Skulderpres
3 x 8 x 45
13 x 45

Barbell Row 75 x 10, 8, 8
DB Skråbænk 25 x 15, 15, 17
DB SLDL 35 x 15, 15, 18

Uge 6 - dag 1

Squat

2 x 8 x 92.5
12 x 92.5



Skulderpres

3 x 10 x 45

Lying Leg Curl 30 kg x 15, 15, 15
DB Bænk 25 kg x 15, 15, 13, 10
Cable Row 54 kg x 15, 15, 15

Uge 6 - dag 2

Dødløft

2 x 8 x 112.5
18 x 112.5



Floor Press

2 x 8 x 72.5
11 x 72.5

Single-leg extension 40 kg x 12, 13, 14
DB skulderpres 22.5 kg x 12, 12, 10
Ring Pull Up KV x 6, 6, 6, 6, 12

Uge 6 - dag 3

Følte udhvilet, så tog ned og trænede.

Squat

3 x 10 x 80

Skulderpres

2 x 8 x 50
12 x 50

DB Skråbænk 25 x 15, 15, 21
Barbell Row 75 x 10, 9, 8
DB SLDL 35 x 15, 15, 19