Zane

Mandag 03.02.14.

Gulvtæppe:

3 x 15 a BW

SS

BB 21-Curl:

5 x 21 a 20 kg

Straight Bar Pushdown:

5 x 15 a 45 kg

SS

EZ Standing Curl:

5 x 6 a 27,5 kg

EZ Seated Triceps Extension:

5 x 6 a 27,5 kg

SS

DB Uni Curl:

5 x 6 a 12,5 kg

Cable Uni Pressdown:

5 x 6 a 20 kg

Søndag 02.02.14.

SS

Military Press:

5 x 6 a 32,5 kg

BB Romanian Deadlift:

5 x 6 a 52,5 kg

SS

DB Lateral Raise:

5 x 13 a 6,5 kg

Leg Extension:

5 x 13 a 50 kg

SS

DB Rear Delt Lateral Raise:

5 x 13 a 10 kg

Leg Press:

5 x 13 a 130 kg

Plank:

3 x 40 sec. a 10 kg

Lørdag 01.02.14.

Rotator Cuff:

Indadfører 3 x 16 a 15 kg

Udadfører 3 x 16 a 10 kg

SS

DB Hammerpress:

5 x 6 a 27,5 kg

DB Bent Over Row:

5 x 6 a 37,5 kg

SS

BB Incline Bench Press:

5 x 13 a 40 kg

T-Bar Row:

5 x 13 a 40 kg

SS

DB Flye:

5 x 13 a 10 kg

WG Pulldown:

5 x 13 a 50 kg

Onsdag 29.01.14.

Rotator Cuff:

Indadfører 3 x 16 a 15 kg

Udadfører 3 x 16 a 10 kg

SS

BB Bench Press:

5 x 12 a 50 kg

BB Bent Over Row:

5 x 12 a 50 kg

SS

EZ Upright Row:

5 x 12 a 22,5 kg

Leg Press:

5 x 12 a 130 kg

Plank:

3 x 40 sec. a 10 kg

Treadmill:

30 min.

Mandag 27.01.14.

Gulvtæppe:

3 x 15 a BW

SS

BB 21-Curl:

5 x 21 a 17,5 kg

Straight Bar Pushdown:

5 x 15 a 40 kg

SS

EZ Standing Curl:

5 x 12 a 25 kg

EZ Seated Triceps Extension:

5 x 12 a 25 kg

SS

DB Uni Curl:

5 x 12 a 10 kg

Cable Uni Pressdown:

5 x 12 a 17 kg

Lørdag 25.01.14.

SS

Military Press:

5 x 12 a 30 kg

BB Romanian Deadlift:

5 x 12 a 50 kg

SS

DB Lateral Raise:

5 x 12 a 6,5 kg

Leg Extension:

5 x 12 a 50 kg

SS

DB Rear Delt Lateral Raise:

5 x 12 a 10 kg

Leg Press:

5 x 12 a 130 kg

Plank:

3 x 40 sec. a 10 kg

Fredag 24.01.14.

Rotator Cuff:

Indadfører 3 x 16 a 15 kg

Udadfører 3 x 16 a 10 kg

SS

DB Hammerpress:

5 x 12 a 25 kg

DB Bent Over Row:

5 x 12 a 35 kg

SS

BB Incline Bench Press:

5 x 12 a 40 kg

T-Bar Row:

5 x 12 a 40 kg

SS

DB Flye:

5 x 12 a 10 kg

WG Pulldown:

5 x 12 a 50 kg

Onsdag 22.01.14.

Gulvtæppe:

3 x 15 a BW

SS

BB 21-Curl:

5 x 21 a 17,5 kg

Straight Bar Pushdown:

5 x 15 a 40 kg

SS

EZ Standing Curl:

5 x 11 a 25 kg

EZ Seated Triceps Extension:

5 x 11 a 25 kg

SS

DB Uni Curl:

5 x 11 a 10 kg

Cable Uni Pressdown:

5 x 11 a 17 kg

Tirsdag 21.01.14.

SS

Military Press:

5 x 11 a 30 kg

BB Romanian Deadlift:

5 x 11 a 50 kg

SS

DB Lateral Raise:

5 x 11 a 6,5 kg

Leg Extension:

5 x 11 a 50 kg

SS

DB Rear Delt Lateral Raise:

5 x 11 a 10 kg

Leg Press:

5 x 11 a 130 kg

Plank:

3 x 40 sec. a 10 kg

Søndag 19.01.14.

Rotator Cuff:

Indadfører 3 x 16 a 15 kg

Udadfører 3 x 16 a 10 kg

SS

DB Hammerpress:

5 x 11 a 25 kg

DB Bent Over Row:

5 x 11 a 35 kg

SS

BB Incline Bench Press:

5 x 11 a 40 kg

T-Bar Row:

5 x 11 a 40 kg

SS

DB Flye:

5 x 11 a 10 kg

WG Pulldown:

5 x 11 a 50 kg

Torsdag 16.01.14.

Gulvtæppe:

3 x 15 a BW

SS

Cable Preacher Curl:

5 x 10 a 25 kg

Rope Pressdown:

5 x 10 a 35 kg

SS:

EZ Reverse Curl:

5 x 10 a 20 kg

Crunch:

5 x 10 a BW

Straight Arm Side Plank:

3 x 30 / 30 sec. a BW

Treadclimber:

30 min.

Onsdag 15.01.14.

Rotator Cuff:

Indadfører 3 x 16 a 15 kg

Udadfører 3 x 16 a 10 kg

SS

BB Bench Press:

5 x 10 a 50 kg

BB Bent Over Row:

5 x 10 a 50 kg

SS

EZ Upright Row:

5 x 10 a 22,5 kg

Leg Press:

5 x 10 a 130 kg

Plank:

3 x 40 sec. a 10 kg

Cycling:

20 min

Mandag 13.01.14.

SS

BB 21-Curl:

5 x 21 a 17,5 kg

Straight Bar Pressdown:

5 x 15 a 40 kg

SS

EZ Standing Curl:

5 x 10 a 25 kg

EZ Seated Triceps Extension:

5 x 10 a 25 kg

SS

DB Uni Curl:

5 x 10 a 10 kg

Cable Uni Triceps Pressdown:

5 x 10 a 17 kg

Crosstrainer:

20 min.

Søndag 12.01.14.

SS

Military Press:

5 x 10 a 30 kg

BB Romanian Deadlift:

5 x 10 a 50 Kg

SS

DB Lateral Raise:

5 x 10 a 6,5 kg

Leg Extension:

5 x 10 a 50 kg

SS

DB Rear Delt Lateral Raise:

5 x 10 a 10 kg

Leg Press:

5 x 10 a 130 kg

Crosstrainer:

20 min

Lørdag 11.01.14.

SS

DB Bench Press:

5 x 10 a 25 kg

DB Bent Over Row:

5 x 10 a 35 kg

SS

BB Incline Bench Press:

5 x 10 a 40 kg

T-Bar Row:

5 x 10 a 40 kg

SS

DB Flye:

5 x 10 a 10 kg

WG Pulldown:

5 x 10 a 50 kg

Hyper Extension:

3 x 10 a 6 kg

Crosstrainer:

20 min.

Fredag 10.01.14.

Morgenpromenade:

60 min.

Torsdag 09.01.14.

SS

BB 21-Curl:

5 x 21 a 17,5 kg

Straight Bar Pressdown:

5 x 15 a 40 kg

SS

EZ Standing Curl:

5 x 9 a 25 kg

EZ Seated Triceps Extension:

5 x 9 a 25 kg

SS

DB Uni Curl:

5 x 9 a 10 kg

Cable Uni Triceps Press:

5 x 9 a 17 kg

Onsdag 08.01.14.

Rotator Cuff:

Indadfører 3 x 16 a 15 kg

Udadfører 3 x 16 a 10 kg

Plank:

3 x 40 sec. a 10 kg

Body Bike:

60 min.

713 kcal

Tirsdag 07.01.14.

SS

Military Press:

5 x 9 a 30 kg

BB Romanian Deadlift:

5 x 9 a 50 kh

SS

DB Lateral Raise:

5 x 9 a 6,5 kg

Leg Extension:

5 x 9 a 50 kg

SS

DB Rear Delt Lateral Raise:

5 x 9 a 10 kg

Leg Press:

5 x 9 a 130 kg

Crosstrainer:

20 min.

256 kcal

Mandag 06.01.14.

Gulvtæppe:

3 x 15 a BW

Straight Arm Side Plank:

3 x 30 / 30 sec. a BW

Body Bike:

60 min.

642 kcal

Søndag 05.01.14.

SS

DB Bench Press:

5 x 9 a 25 kg

DB Bent Over Row:

5 x 9 a 35 kg

SS

BB Incline Bench Press:

5 x 9 a 40 kg

T-Bar Row:

5 x 9 a 35 kg

SS

DB Flye:

5 x 9 a 10 kg

WG Pulldown:

5 x 9 a 50 kg

Hyper Extension:

3 x 10 a 6 kg

Crosstrainer:

20 min.

259 kcal

Lørdag 04.01.14.

Tak, Arcus :-)

Rotator Cuff:

Indadfører 3 x 16 a 15 kg

Udadfører 3 x 16 a 10 kg

Plank:

3 x 40 sec. a 10 kg

Body Bike:

60 min.

814 kcal

Fredag 03.01.14.

SS

BB 21-Curl:

5 x 21 a 15 kg

Straight Bar Pressdown:

5 x 15 a 40 kg

SS

EZ Standing Curl:

5 x 8 a 25 kg

EZ Seated Triceps Extension:

5 x 8 a 25 kg

SS

Uni DB Curl:

5 x 8 a 10 kg

Uni Cable Triceps Press:

5 x 8 a 15 kg

Crosstrainer:

20 min.

253 kcal

Onsdag 01.01.14.

SS

Military Press:

5 x8 a30kg

RomanianDeadlift:

5 x 8 a 50 kg

SS

DB Lateral Raise:

5 x 8 a 6,5 kg

Leg Press:

5 x 8 a 130 kg

SS

DB Rear Delt Lateral Raise:

5 x 8 a 10kg

Crosstrainer:

20 min.

249 kcal

Tirsdag 31.12.13.

Rotator Cuff:

Indadfører 3 x 16 a 15 kg

Udadfører 3 x 16 a 10 kg

Plank:

3 x 40 sec. a 10 kg

Body Bike:

60 min.

722 kcal

232 træningspas blev det til i 2013. Godt nytår til MOL.