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[BoGa]

HST - 15 rep - dag 4

Squat

2 x 15 @ 90

Calf raise

2 x 15 @ 125

Bænkpres

2 x 15 @ 60

Bryst øvelse

2 x 15 @ 10

Inc. bænk

2 x 15 @ 50

Dødløft

2 x 15 @ 67,5

Pullups

2 x 12 @ 67,5

Rows

2 x 15 @ 75

Dips

2 x 15 @ BW

Onearm Triceps ext.

2 x 15 @ 10

Triceps ext.

2 x 15 @ 20

Skulderpres

2 x 15 @ 14

Lateral raise

2 x 15 @ 8

Hammer curls

2 x 15 @ 12

Barbell curls

2 x 15 @ 30

Goodmornings

2 x 15 @ 40

Edited April 7, 2009 by BoGa

[BoGa]

HST - 10 rep - dag 1

Squat

2 x 10 @ 95

Calf raise

2 x 10 @ 170

Bænkpres

2 x 10 @ 65

Bryst øvelse

2 x 10 @ 12,5

Inc. bænk

2 x 10 @ 57,5

Dødløft

2 x 10 @ 75

Pullups

2 x 10 @ 67,5

Rows

2 x 10 @ 80

Dips

2 x 10 @ BW

Onearm Triceps ext.

2 x 8-9 @ 20

Triceps ext.

2 x 10 @ 35

Skulderpres

2 x 10 @ 16

Lateral raise

2 x 10 @ 10

Hammer curls

2 x 10 @ 16

Barbell curls

2 x 10 @ 35

Goodmornings

2 x 10 @ 45

[BoGa]

HST - 10 rep - dag 1

Squat

2 x 10 @ 102,5

Calf raise

2 x 10 @ 182,5

Bænkpres

2 x 10 @ 70

Bryst øvelse

2 x 10 @ 15

Inc. bænk

2 x 10 @ 60

Dødløft

2 x 10 @ 80

Pullups

2 x 10 @ 67,5

Rows

2 x 10 @ 85

Dips

2 x 10 @ BW+2,5

Onearm Triceps ext.

2 x 8-9 @ 20

Triceps ext.

2 x 10 @ 35

Skulderpres

2 x 10 @ 18

Lateral raise

2 x 10 @ 10

Hammer curls

2 x 10 @ 16

Barbell curls

1 x 10 @ 35

1 x 10 @ 40

Goodmornings

2 x 10 @ 50

[BoGa]

HST - 10 rep - dag 3

Squat

2 x 10 @ 107,5

Calf raise

2 x 10 @ 190

Bænkpres

2 x 10 @ 75

Bryst øvelse

2 x 10 @ 15

Inc. bænk

2 x 8 @ 65

Dødløft

2 x 10 @ 85

Pullups

2 x 10 @ 72,5

Rows

2 x 10 @ 90

Dips

2 x 10 @ BW+2,5

Onearm Triceps ext.

2 x 8-9 @ 20

Triceps ext.

2 x 10 @ 40

Skulderpres

2 x 10 @ 18

Lateral raise

2 x 10 @ 10

Hammer curls

2 x 10 @ 18

Barbell curls

2 x 10 @ 45

Goodmornings

2 x 10 @ 50

[BoGa]

HST - 10 rep - dag 4

Squat

2 x 10 @ 115

Calf raise

2 x 10 @ 205

Bænkpres

2 x 10 @ 80

Bryst øvelse

2 x 10 @ 15

Inc. bænk

1 x 9 @ 65

1 x 8 @ 65

Dødløft

2 x 10 @ 90

Pullups

2 x 9 @ 77,5

Rows

2 x 10 @ 95

Dips

2 x 10 @ BW+3,75

Onearm Triceps ext.

2 x 9 @ 21,25

Triceps ext.

2 x 10 @ 40

Skulderpres

2 x 10 @ 18

Lateral raise

2 x 10 @ 10

Hammer curls

2 x 10 @ 18

Barbell curls

2 x 10 @ 45

Goodmornings

2 x 10 @ 55

[BoGa]

HST - 10 rep - dag 5

Squat

2 x 10 @ 120

Calf raise

2 x 10 @ 220

Bænkpres

1 x 9 @ 82,5

1 x 8 @ 82,5

Bryst øvelse

2 x 10 @ 17,5

Inc. bænk

1 x 9 @ 65

1 x 8 @ 65

Dødløft

2 x 10 @ 95

Pullups

1 x 10 @ 77,5

1 x 8 @ 77,5

Rows

2 x 10 @ 100

Dips

2 x 10 @ BW+5

Onearm Triceps ext.

2 x 8 @ 25

Triceps ext.

2 x 10 @ 45

Skulderpres

2 x 10 @ 20

Lateral raise

1 x 9 @ 12

1 x 8 @ 12

Hammer curls

2 x 10 @ 20

Barbell curls

2 x 10 @ 50

Goodmornings

2 x 10 @ 57,5

[BoGa]

HST - 5 rep - dag 1

Squat

2 x 5 @ 117,5

Calf raise

2 x 5 @ 190

Bænkpres

2 x 5 @ 80

Bryst øvelse

2 x 5 @ 1720

Inc. bænk

2 x 5 @ 65

Dødløft

2 x 5 @ 100

Pullups

1 x 5 @ BW

1 x 3½ @ BW

Rows

2 x 5 @ 95

Dips

1 x 5 @ BW+5

1 x 5 @ BW+7,5

Onearm Triceps ext.

2 x 5 @ 25

Triceps ext.

2 x 5 @ 55

Skulderpres

2 x 5 @ 22

Lateral raise

2 x 5 @ 14

Hammer curls

2 x 5 @ 22

Barbell curls

2 x 5 @ 55

Goodmornings

2 x 5 @ 57,5