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14-10-2011 Ryg og Skuldre

Barbell Rows

100 x 5 x 5

Pullups

BW x 5 x 5

Seated Rows

40 x 10 x 4

Close Grip Pulldowns

Triple Drop: (60,55,50) x 5 x 3

Seated Barbell Shoulder Press

40 x 5 x 5

Shoulder Press Machine

30 x 10 x 4

Side Laterals

7 x 10 x 4

Upper Back Machine

20 x 10 x 4

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16-10-2011 Bryst og Arme #1

Benchpress

90 x 5 x 5

Incline DB Press

20 x 10 x 4

Seated Flyers Machine

Triple Drop 60,55,50 x 5 x 3

French Press

22 x 10 x 4

Rope Pushdowns

Triple Drop 22,20,17 x 5 x 3

Barbell Curl

30 x 10 x 4

Concentrated Curls

14 x 8 x 2

10'erne bliver godt nok hårde når der er fokus på langsommere eccentriske reps.

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18-10-2011 Ryg og Skuldre #2

Barbell Rows

100 x 5 x 5

Pullups

BW x 5 x 5

Seated Rows

40 x 10

45 x 10 x 2

45 x 12

Close Grip Pulldowns

Triple Drop: (60,55,50) x 5 x 2

Seated Barbell Shoulder Press

40 x 5 x 5

Shoulder Press Machine

40 x 10 x 2

40 x 12

40 x 14

Side Laterals

8 x 10 x 4

Upper Back Machine

25 x 12 x 4

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21-10-2011 Bryst og Arme #2

Benchpress

90 x 5 x 5

Incline DB Chess

22 x 10 x 3

22 x 12

Seated Flyers Machine

Triple Drop 60,55,50 x 5 x 3

Barbell Curl

30 x 10 x 3

30 x 12

Concentrated Curls

12 x 10 x 4

French Press

25 x 10 x 4

Rope Pushdowns

Triple Drop 25,20,15 x 5 x 3

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27-10-2011 Bryst og Arme #3

Benchpress

92,5 x 5 x 5

Incline DB Chestpress

24 x 10 x 4

Flyers

Triple Drop 60,55,50 x 5 x 3

French Press

30 x 10 x 2

30 x 8

Triceps Rope Pushdowns

25 x 5 x 2

Barbell Curls

30 x 10 x 3

30 x 14

Concentrated Curls

12 x 10 x 4

Edited by Nygren
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01-11-2011 Ryg og Skuldre #4

Barbell Rows

102,5 x 5 x 5

Pullups

BW x 5 x 5

Seated Rows

45 x 10 x 4

Closegrip Pulldowns

60 x 10 x 3

Seated Shoulder Barbell Press

45 x 5 x 5

Shoulder Press Machine

45 x 10 x 4

Lateral Raises

8 x 10 x 3

Edited by Nygren
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3-11-2011 Bryst og Arme #4

Benchpress

92,5 x 5 x 5

Incline DB Chest Press

24 x 10 x 3

24 x 12

Flyers Machine

60 x 10 x 3

Chest Press Machine

60 x 10 x 2

French Press

30 x 10

30 x 8 x 2

Triceps Pushdowns

20 x 10 x 3

Barbell Curls

32,5 x 10 x 4

Inside Hammer Curls

16 x 10

Concentrated Curls

12 x 8

Edited by Nygren
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8-11-2011 Bryst og Arme #5

Benchpress

95 x 5 x 5

Incline Dumbell Chest Press

24 x 10 x 3

24 x 12

Seated Flyers

60 x 10

60 x 12 x 2

Wide Chest Machine

60 x 10 x 3

Dips

BW x 8 x 4

Rope Pushdowns

22,5 x 12

22,5 x 10 x 2

Barbell Curls

32,5 x 10 x 3

32,5 x 11

Inside Hammercurl

16 x 8

Concentrated Curls

14 x ? x ?

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10-11-2011 Ryg og Skuldre #6

Barbell Rows

105 x 5 x 5

Pullups

BW x 6 x 4

BW x 7

Seated Rows

50 x 10 x 4

Close Grip Pulldowns

60 x 10 x 4

Seated Barbell Shoulder Press

47,5 x 5 x 5

Shoulder Press Machine

50 x 10 x 4

Lateral Raises

9 x 10 x 3

Upper Back Machine

40 x 10 x 2

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