Nygren Posted October 14, 2011 Author Report Share Posted October 14, 2011 14-10-2011 Ryg og SkuldreBarbell Rows100 x 5 x 5PullupsBW x 5 x 5Seated Rows40 x 10 x 4Close Grip PulldownsTriple Drop: (60,55,50) x 5 x 3Seated Barbell Shoulder Press40 x 5 x 5Shoulder Press Machine30 x 10 x 4Side Laterals7 x 10 x 4Upper Back Machine20 x 10 x 4 Quote Link to comment Share on other sites More sharing options...
Nygren Posted October 16, 2011 Author Report Share Posted October 16, 2011 15-10-2011 Ben og Mave #1Squat90 x 5 x 5Deadlift120 x 5 x 5Legpress100 x 10 x 4Leg CurlsTriple Drop 50,45,40 x 5 x 3Leg ExtensionsTriple Drop 60,55,50 x 5 x 2Seated Calves Machine80 x 10 x 4Total Abdominal Machine50 x 10 x 3 Quote Link to comment Share on other sites More sharing options...
Nygren Posted October 16, 2011 Author Report Share Posted October 16, 2011 16-10-2011 Bryst og Arme #1Benchpress90 x 5 x 5Incline DB Press20 x 10 x 4Seated Flyers MachineTriple Drop 60,55,50 x 5 x 3French Press22 x 10 x 4Rope PushdownsTriple Drop 22,20,17 x 5 x 3Barbell Curl30 x 10 x 4Concentrated Curls14 x 8 x 210'erne bliver godt nok hårde når der er fokus på langsommere eccentriske reps. Quote Link to comment Share on other sites More sharing options...
Nygren Posted October 20, 2011 Author Report Share Posted October 20, 2011 18-10-2011 Ryg og Skuldre #2Barbell Rows100 x 5 x 5PullupsBW x 5 x 5Seated Rows40 x 1045 x 10 x 245 x 12Close Grip PulldownsTriple Drop: (60,55,50) x 5 x 2Seated Barbell Shoulder Press40 x 5 x 5Shoulder Press Machine40 x 10 x 240 x 1240 x 14Side Laterals8 x 10 x 4Upper Back Machine25 x 12 x 4 Quote Link to comment Share on other sites More sharing options...
Nygren Posted October 22, 2011 Author Report Share Posted October 22, 2011 21-10-2011 Bryst og Arme #2Benchpress90 x 5 x 5Incline DB Chess22 x 10 x 322 x 12Seated Flyers MachineTriple Drop 60,55,50 x 5 x 3Barbell Curl30 x 10 x 330 x 12Concentrated Curls12 x 10 x 4French Press25 x 10 x 4Rope PushdownsTriple Drop 25,20,15 x 5 x 3 Quote Link to comment Share on other sites More sharing options...
Nygren Posted October 28, 2011 Author Report Share Posted October 28, 2011 25-10-2011 Ryg og Skuldre #3Barbell Rows102,5 x 5 x 5PullupsBW x 5 x 5Seated Rows45 x 10 x 345 x 12 x 2Seated Barbell Shoulderpress42,5 x 5 x 5Seated Shoulder Machine40 x 1240 x 10 x 240 x 12Lateral Raises8 x 10 x 4 Quote Link to comment Share on other sites More sharing options...
Nygren Posted October 28, 2011 Author Report Share Posted October 28, 2011 (edited) 27-10-2011 Bryst og Arme #3Benchpress92,5 x 5 x 5Incline DB Chestpress24 x 10 x 4FlyersTriple Drop 60,55,50 x 5 x 3French Press30 x 10 x 230 x 8Triceps Rope Pushdowns25 x 5 x 2Barbell Curls30 x 10 x 330 x 14Concentrated Curls12 x 10 x 4 Edited November 3, 2011 by Nygren Quote Link to comment Share on other sites More sharing options...
Nygren Posted November 3, 2011 Author Report Share Posted November 3, 2011 (edited) 01-11-2011 Ryg og Skuldre #4Barbell Rows102,5 x 5 x 5PullupsBW x 5 x 5Seated Rows45 x 10 x 4Closegrip Pulldowns60 x 10 x 3Seated Shoulder Barbell Press45 x 5 x 5Shoulder Press Machine45 x 10 x 4Lateral Raises8 x 10 x 3 Edited November 3, 2011 by Nygren Quote Link to comment Share on other sites More sharing options...
Nygren Posted November 6, 2011 Author Report Share Posted November 6, 2011 (edited) 3-11-2011 Bryst og Arme #4Benchpress92,5 x 5 x 5Incline DB Chest Press24 x 10 x 324 x 12Flyers Machine60 x 10 x 3Chest Press Machine60 x 10 x 2French Press30 x 1030 x 8 x 2Triceps Pushdowns20 x 10 x 3Barbell Curls32,5 x 10 x 4Inside Hammer Curls16 x 10Concentrated Curls12 x 8 Edited November 8, 2011 by Nygren Quote Link to comment Share on other sites More sharing options...
Nygren Posted November 10, 2011 Author Report Share Posted November 10, 2011 06-11-2011 Ryg og Skuldre #5Barbell Rows105 x 5 x 5PullupsBW x 5 x 6Low Row Machine60 x 10 x 260 x 12Barbell Seated Shoulder Press45 x 5 x 5Shoulder Press Machine45 x 10 x 4Lateral Raises8 x 10 x 2 Quote Link to comment Share on other sites More sharing options...
Nygren Posted November 10, 2011 Author Report Share Posted November 10, 2011 8-11-2011 Bryst og Arme #5Benchpress95 x 5 x 5Incline Dumbell Chest Press24 x 10 x 324 x 12Seated Flyers60 x 1060 x 12 x 2Wide Chest Machine60 x 10 x 3DipsBW x 8 x 4Rope Pushdowns22,5 x 1222,5 x 10 x 2Barbell Curls32,5 x 10 x 332,5 x 11Inside Hammercurl16 x 8Concentrated Curls14 x ? x ? Quote Link to comment Share on other sites More sharing options...
Nygren Posted November 13, 2011 Author Report Share Posted November 13, 2011 10-11-2011 Ryg og Skuldre #6Barbell Rows105 x 5 x 5PullupsBW x 6 x 4BW x 7Seated Rows50 x 10 x 4Close Grip Pulldowns60 x 10 x 4Seated Barbell Shoulder Press47,5 x 5 x 5Shoulder Press Machine50 x 10 x 4Lateral Raises9 x 10 x 3Upper Back Machine40 x 10 x 2 Quote Link to comment Share on other sites More sharing options...
Nygren Posted November 13, 2011 Author Report Share Posted November 13, 2011 12-11-2011 Bryst og Arme #6Benchpress95 x 5 x 5Incline Chest Machine50 x 10 x 350 x 14Flyers60 x 12 x 3Wide Chest Machine60 x 10 x 3Barbell Curl35 x 10 x 4Incline DB Curls12 x 10 x 3Concentrated Curls12 x 10 x 2Triceps Rope Pulldowns22,5 x 10 x 4 Quote Link to comment Share on other sites More sharing options...
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