jsc

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D. Holds

60 kg x 2 sæt

 

Pull-ups

Kv x 10, 9

 

Push-ups

Kv x 5

Kv+25 kg x 5

Kv+50 kg x 4

Kv+65 kg x 2

Kv+75 kg x 8

Kv+65 kg x 11 PR :)

Kv+50 kg x 13, 10, 10

 

Inverse rows

Kv (2012) x 9, 8, 7, 6, 6

 

Maskin laterals

80 x 22, 22

 

D. Pull-overs

32 kg x 12, 12, 11

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Hip thrusts

100 kg x 3

150 kg x 3

190 kg x 2

150 kg x 11, 9, 7+10 sek isohold

 

Sidd. Bencurls

150 x 12, 10

 

K. Rows

17 plader x 15, 13, 13

 

Push-ups

Kv x 5

Kv+25 kg x 5

Kv+50 kg x 5

Kv+50 kg (6210) x 5-6?

 

Maskin laterals

80 x 20+4 Rest pause 

 

D. Pull-overs

32 kg x 15

 

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D. 12/10

 

D. Holds

60 kg x 10+10 sek/side

 

Push-ups

Kv x 5

Kv+25 kg x 5

Kv+50 kg x 3

Kv+50 kg (6210) x 6

Kv+50 kg (4210) x 6

Kv+50 kg (2210) x 6

Pump :D

 

Pull-ups

Kv x 11, 9

 

Inverse rotating handle row

Kv x 8, 7, 6

 

Maskin laterals

80 x 18, 1, 1

70 x 18, 1, 1, 1, 1

 

 

D. Pull-overs

32 kg x 14, 13

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Hip thrusts

100 kg x 3

150 kg x 3

190 kg x 2

150 kg x 12, 10, 8, 7

 

D. Hold

60 kg x 10sek/hånd

 

 

Sidd. Bencurls

150 x 13, 11

 

Inverse rows

Kv (2210) x 8, 8

 

Push-ups

Kv x 5

Kv+25 kg x 5

Kv+50 kg x 3, 3

Kv+60 kg x 3

Kv+70 kg x 10

 

Maskin laterals

80 x 24+1, 1, 1, 1, 1

 

D. Pull-overs

32 kg x 18

 

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Overkrop

 

D. Holds

60 kg x 10+10 kg/hånd

 

Pull-ups

Kv (115.1 kg) x 10, 9

F.., jeg er blevet fed :P

 

Inverse rows

Kv x 8, 8, 7, 6, 30 sek isohold i toppen

 

Push-ups

Kv x 5

Kv+20 kg x 5

Kv+40 kg x 5

Kv+50 kg (4010) x 10, 9, 8, 7, 6

 

Maskin laterals

70 x 26, 20

 

D. Pull-overs

32 kg x 14, 12, 10

 

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