Martin Bahrs

Vejen tilbage til stærke ben og nogenlunde stærke bryster

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Tirsdag d. 24/04-2018

 

Runde 1 Back Squat:

2 x 10 @ 20kg

10 @ 70kg

5 @ 100kg

3 @ 120kg

6 x 2 @ 137,5kg - 2 min rest mellem sæt

2 x 3 @ 137,5kg

 

Runde 1 Bænkpres:

2 x 10 @ 20kg

10 @ 60kg

5 @ 80kg

6 x 2 @ 95kg - 2 min rest mellem sæt

2 x 3 @ 95kg

 

Runde 2 Back Squat , 2 min rest mellem sæt:

6 @ 110kg

2 x 7 @ 110kg

 

Runde 2 Bænkpres, 2 min rest mellem sæt:

6 @ 77,5kg

2 x 7 @ 77,5kg

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30/04-2018

 

Runde 1 Spulderpres:

2 x 10 @ 20kg

10 @ 35kg

5 @ 45kg

6 x 2 @ 55kg

2 x 3 @ 55kg

 

Runde 1 Dødløft:

2 x 10 @ 20kg

10 @ 70kg

5 @ 110kg

3 @ 140kg

6 x 2 @ 160kg

2 x 3 @ 160kg

 

Runde 2 Skulderpres:

6 @ 45kg

2 x 7 @ 45kg

 

Runde 2 Dødløft:

6 @ 130kg

2 x 7 @ 130kg

 

4 Runder af:

12 Strict T2B

12 Strict Fatbar Pullups

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03/05-2018

 

Runde 1 Squat:

2 x 10 @ 20kg

10 @ 70kg

5 @ 100kg

3 @ 120kg

5 x 2 @ 137,5kg

3 x 3 @ 137,5kg

 

Runde 1 Bænkpres:

2 x 10 @ 20kg

10 @ 60kg

5 @ 80kg

5 x 2 @ 95kg

3 x 3 @ 95kg

 

Runde 2 Squat:

3 x 7 @ 110kg

 

Runde 2 Bænkpres:

3 x 7 @ 77,5kg'

 

4 runder af:

25 Parallette Pushups

22 Ring Rows, fødder hævet

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