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Min logbog

Opret en logbog, så andre kan følge, og kommentere din træning
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Lord
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Tilmeldt: 08 jul 2007 14:44

Re: Min logbog

Indlægaf Lord » 13 apr 2015 14:48

Fundament træning for begyndere fase 2 uge 22

Mandag
Motionscykel 10 minutter
Back squat 4x12@50kg
Bench press 4x12@40kg
Military press 4x12@20kg
Barbell Curls 4x12@20kg
Crunches 4x15@10kg

Onsdag
Motionscykel 10 minutter
Dødløft mixed grip 4x12@40kg
Bent over barbel rows reverse grip 4x12@35kg
Decline bench press 4x12@40kg
Assisted chin ups 4x12@81kg
Crunches 4x15@10kg

Fredag
Motionscykel 10 minutter
Løbebånd gå/løb 10 minutter
Front squat 4x12@30kg
Incline bench press 4x12@30kg
DB Rear Lateral Raises 4x12@6kg
Assisted triceps dip 4x12@54kg
Crunches 4x12@10kg

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Lord
Barbell-Baron
Indlæg: 545
Tilmeldt: 08 jul 2007 14:44

Re: Min logbog

Indlægaf Lord » 28 apr 2015 14:16

Fundament træning for begyndere fase 2 uge 23

Tirsdag
Motionscykel 5 minutter
Back squat 4x12@40kg
Bench press 12@30kg, 12@35kg, 2x12@40kg
Military press 4x12@20kg
Barbell Curls 4x12@20kg
Crunches 4x12@10kg

Torsdag
Motionscykel 10 minutter
Dødløft mixed grip 4x12@45kg
Bent over barbel rows reverse grip 2x12@35kg, 2x12@40kg
Decline bench press 12@40kg, 3x12@45kg
Assisted chin ups 12@75kg, 3x12@81kg
Crunches 4x12@10kg

Lørdag
Motionscykel 15 minutter
Front squat 4x12@30kg
Incline bench press 4x12@30kg
DB Rear Lateral Raises 4x12@6kg
Assisted triceps dip 4x12@61kg
Crunches 4x12@10kg

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Lord
Barbell-Baron
Indlæg: 545
Tilmeldt: 08 jul 2007 14:44

Re: Min logbog

Indlægaf Lord » 04 maj 2015 15:06

2 split program uge 1

Mandag
Bryst, Triceps, Skulder

Motionscykel 10 minutter
BB Military Press (fra gulv) 4x12@20kg
DB Benchpress 12@10kg, 3x12@12,5kg
BB Close-grip Benchpress 12@30kg, 3x12@40kg
Assisted tricep dips 2x12@61kg, 2x12@68kg
BB Incline Benchpress 2x12@30kg, 11@30kg, 11@30kg
DB Rear Lateral Raise 4x12@6kg
Crunches 4x12@10kg


Tirsdag
Ben, Ryg, Biceps

Motionscykel 10 minutter
BB Squat 4x12@40kg
BB Romanian Deadlift 4x12@40kg
Assisted Pullups (Bredt greb) 12@88kg, 2x12@81kg, 12@88kg
DB Bent-over Row 4x12@10kg
Lunges 12@10kg, 12@8kg, 2x12@6kg
Calfpress 12@30kg, 12@40kg, 12@50kg, 12@60kg
Barbell Curl 4x12@20kg
Crunches 4x12@10kg


Torsdag
Bryst, Triceps, Skulder

Motionscykel 20 minutter
DB Incline Benchpress 4x12@10kg
DB Seated Shoulderpress 10@10kg, 12@9kg, 2x12@8kg
Assisted tricep Dips 12@61kg, 2x12@54kg, 12@61kg
BB Benchpress 3x12@40kg, 12@35kg
DB Lateral Raise 4x12@5kg
Cable Pushdown 4x12@16kg
DB Shrugs 4x12@15kg
Crunches 4x12@10kg


Fredag
Ben, Ryg, Biceps

Motionscykel 10 minutter
BB Deadlift 4x12@40kg
BB Front Squat 4x12@30kg
Assisted Chinups (smalt greb) 4x12@88kg
BB Bent-over Row 4x12@30kg
Lying Leg Curl 12@20kg, 2x12@27kg, 12@34kg
DB Lying Rear Row 2x12@7kg, 12@6kg, 12@5kg
DB Hammercurl 4x12@8kg
Crunches 4x12@10kg
Senest rettet af Lord 15 maj 2015 16:16, rettet i alt 2 gange.

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Lord
Barbell-Baron
Indlæg: 545
Tilmeldt: 08 jul 2007 14:44

Re: Min logbog

Indlægaf Lord » 11 maj 2015 16:12

2 split program uge 2

Mandag
Bryst, Triceps, Skulder

Motionscykel 10 minutter
BB Military Press (fra gulv) 4x12@20kg
DB Benchpress 4x12@10kg
BB Close-grip Benchpress 4x12@40kg
Assisted tricep dips 4x12@68kg
BB Incline Benchpress 4x12@30kg
DB Rear Lateral Raise 4x12@6kg
Crunches 4x12@10kg


Tirsdag
Ben, Ryg, Biceps

Motionscykel 10 minutter
BB Squat 4x12@40kg
BB Romanian Deadlift 4x12@40kg
Assisted Pullups (Bredt greb) 4x12@88kg
DB Bent-over Row 4x12@10kg
Lunges 4x12@6kg
Calfpress 12@60kg, 3x12@80kg
Barbell Curl 4x12@20kg
Crunches 4x12@10kg


Torsdag
Bryst, Triceps, Skulder

Motionscykel 10 minutter
DB Incline Benchpress 2x12@10kg, 2x12@12,5kg
DB Seated Shoulderpress 2x12@8kg, 2x12@10kg
Assisted tricep Dips 4x12@61kg
BB Benchpress 12@40kg, 11@40kg, 2x12@35kg
DB Lateral Raise 4x12@5kg
Cable Pushdown 12@16kg, 3x12@20,5kg
DB Shrugs 4x12@15kg
Crunches 4x12@10kg


Fredag
Ben, Ryg, Biceps

Motionscykel 10 minutter
BB Deadlift 4x12@40kg
BB Front Squat 4x12@30kg
Assisted Chinups (smalt greb) 4x12@88kg
BB Bent-over Row 4x12@30kg
Lying Leg Curl 10@34kg, 10@27kg, 12@20kg, 12@27kg
DB Lying Rear Row 2x12@5kg, 12@6kg, 12@7kg
DB Hammercurl 12@8kg, 12@9kg, 12@10kg, 12@12,5kg
Crunches 4x12@10kg
Senest rettet af Lord 19 maj 2015 13:23, rettet i alt 1 gang.

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Lord
Barbell-Baron
Indlæg: 545
Tilmeldt: 08 jul 2007 14:44

Re: Min logbog

Indlægaf Lord » 18 maj 2015 11:20

2 split program uge 3

Mandag
Bryst, Triceps, Skulder

Motionscykel 10 minutter
BB Military Press (fra gulv) 4x12@20kg
DB Benchpress 12@10kg, 12@12,5kg, 12@15kg, 12@17,5kg
BB Close-grip Benchpress 4x12@40kg
Assisted tricep dips 4x12@68kg
BB Incline Benchpress 4x12@30kg
DB Rear Lateral Raise 3x12@6kg, 12@5kg
Crunches 4x12@10kg


Tirsdag
Ben, Ryg, Biceps

Motionscykel 10 minutter
BB Squat 4x12@40kg
BB Romanian Deadlift 4x12@40kg
Assisted Pullups (Bredt greb) 4x12@88kg
DB Bent-over Row 12@10kg, 12@12,5kg, 12@15kg, 12@17,5kg
Lunges 4x12@6kg
Calfpress 4x12@70kg
Barbell Curl 4x12@20kg
Crunches 4x12@10kg


Torsdag
Bryst, Triceps, Skulder

Motionscykel 10 minutter
DB Incline Benchpress 2x12@12,5kg, 12@15kg, 10@17,5kg
DB Seated Shoulderpress 4x12@10kg
Assisted tricep Dips 4x12@61kg
BB Benchpress 2x12@40kg, 2x12@35kg
DB Lateral Raise 4x12@6kg
Cable Pushdown 3x12@20,5kg, 10@25kg
DB Shrugs 12@17,5kg, 12@20kg, 12@22,5kg, 12@25kg
Crunches 4x12@10kg


Fredag
Ben, Ryg, Biceps

Motionscykel 10 minutter
BB Deadlift 4x12@40kg
BB Front Squat 2x12@30kg, 2x12@25kg
Assisted Chinups (smalt greb) 4x12@88kg
BB Bent-over Row 4x12@30kg
Lying Leg Curl 4x12@27kg
DB Lying Rear Row 4x12@7kg
DB Hammercurl 4x12@12,5kg
Crunches 4x12@10kg

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Lord
Barbell-Baron
Indlæg: 545
Tilmeldt: 08 jul 2007 14:44

Re: Min logbog

Indlægaf Lord » 25 maj 2015 12:10

2 split program uge 4

Mandag
Bryst, Triceps, Skulder

Motionscykel 20 minutter
BB Military Press (fra gulv) 4x12@20kg
DB Benchpress 4x12@15kg
BB Close-grip Benchpress 4x12@40kg
Assisted tricep dips 4x12@68kg
BB Incline Benchpress 4x12@30kg
DB Rear Lateral Raise 2x12@5kg, 4x12@4kg
Crunches 4x12@10kg


Tirsdag
Ben, Ryg, Biceps

Løbebånd gå/løb 10 minutter
BB Squat 4x12@40kg
BB Romanian Deadlift 4x12@40kg
Assisted Pullups (Bredt greb) 12@88kg, 3x12@81kg
DB Bent-over Row 4x12@15kg
Lunges 2x12@6kg, 12@7kg, 12@8kg
Calfpress 15@70kg, 3x12@60kg
Barbell Curl 12@20kg, 3x12@25kg
Crunches 3x15@10kg, 20@10kg


Torsdag
Bryst, Triceps, Skulder

Løbebånd gå/løb 15 minutter
DB Incline Benchpress 4x12@15kg
DB Seated Shoulderpress 4x12@10kg
Assisted tricep Dips 12@61kg, 3x12@54kg
BB Benchpress 4x12@35kg
DB Lateral Raise 4x12@6kg
Cable Pushdown 4x12@20,5kg
DB Shrugs 4x12@22,5kg
Crunches 4x20@10kg


Fredag
Ben, Ryg, Biceps

Motionscykel 10 minutter
BB Deadlift 4x12@40kg
BB Front Squat 4x12@25kg
Assisted Chinups (smalt greb) 12@81kg, 12@75kg, 2x12@68kg
BB Bent-over Row 12@30kg, 3x12@35kg
Lying Leg Curl 12@27kg, 3x12@34kg
DB Lying Rear Row 4x12@7kg
DB Hammercurl 2x12@12,5kg, 10@12,5kg, 12@12,5kg
Crunches 3x15@10kg, 20@10kg

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Lord
Barbell-Baron
Indlæg: 545
Tilmeldt: 08 jul 2007 14:44

Re: Min logbog

Indlægaf Lord » 01 jun 2015 13:35

2 split program uge 5

Mandag
Bryst, Triceps, Skulder

Løbebånd gå/løb 15 minutter
BB Military Press (fra gulv) 4x12@20kg
DB Benchpress 4x12@15kg
BB Close-grip Benchpress 4x12@40kg
Assisted tricep dips 4x12@54kg
BB Incline Benchpress 4x12@30kg
DB Rear Lateral Raise 12@6kg, 12@7kg, 2x12@8kg
Crunches 4x15@10kg


Tirsdag
Ben, Ryg, Biceps

Motionscykel 10 minutter
BB Squat 4x12@40kg
BB Romanian Deadlift 4x12@40kg
Assisted Pullups (Bredt greb) 4x12@75kg
DB Bent-over Row 4x12@15kg
Lunges 4x12@8kg
Calfpress 4x12@60kg
Barbell Curl 12@25kg, 3x12@20kg
Crunches 4x15@10kg


Torsdag
Bryst, Triceps, Skulder

Motionscykel 10 minutter
DB Incline Benchpress 4x12@15kg
DB Seated Shoulderpress 3x12@10kg, 12@12,5kg
Assisted tricep Dips 4x12@54kg
BB Benchpress 4x12@35kg
DB Lateral Raise 4x12@8kg
Cable Pushdown 4x12@20,5kg
DB Shrugs 4x12@22,5kg
Crunches 4x15@10kg


Fredag
Ben, Ryg, Biceps

Motionscykel 20 minutter
BB Deadlift 2x12@40kg, 2x12@50kg
BB Front Squat 12@30kg, 12@25kg, 2x12@20kg
Assisted Chinups (smalt greb) 4x15@68kg
BB Bent-over Row 15@35kg, 15@40kg, 15@45kg, 15@50kg
Lying Leg Curl 4x15@34kg
DB Lying Rear Row 15@8kg, 15@9kg, 15@10kg, 15@12,5kg
DB Hammercurl 12@12,5kg, 12@15kg, 6@17,5kg, 10@15kg, 15@12,5kg
Crunches 4x20@10kg

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Lord
Barbell-Baron
Indlæg: 545
Tilmeldt: 08 jul 2007 14:44

Re: Min logbog

Indlægaf Lord » 08 jun 2015 11:49

2 split program uge 6

Mandag
Bryst, Triceps, Skulder

Motionscykel 10 minutter
BB Military Press (fra gulv) 4x15@20kg
DB Benchpress 15@15kg, 15@17,5kg, 15@20kg, 0@22,5kg, 0@20kg, 15@17,5kg
BB Close-grip Benchpress 2x15@40kg, 10@40kg, 15@35kg
Assisted tricep dips 4x15@54kg
BB Incline Benchpress 15@30kg, 3x15@25kg
DB Rear Lateral Raise seated 4x15@10kg
Crunches 4x20@10kg


Tirsdag
Ben, Ryg, Biceps

Motionscykel 10 minutter
BB Squat 4x15@40kg
BB Romanian Deadlift mixed grip 4x15@50kg
Assisted Pullups (Bredt greb) 4x15@75kg
DB Bent-over Row 4x15@15kg
Lunges 4x15@10kg
Standing Calfpress 2x15@13,6kg, 15@20,5g, 15@13,6kg
Barbell Curl 4x15@20kg
Crunches 4x20@10kg


Torsdag
Bryst, Triceps, Skulder

Motionscykel 10 minutter
DB Incline Benchpress 15@15kg, 3x15@12,5kg
DB Seated Shoulderpress 8@12,5kg, 2x15@10kg, 15@8kg
Assisted tricep Dips 15@54kg, 3x15@47kg
BB Benchpress 4x15@35kg
DB Lateral Raise 4x15@5kg
Cable Pushdown 15@20,5kg, 2x10@25kg, 15@20,5kg
DB Shrugs 3x15@22,5kg, 15@20kg
Crunches 4x20@10kg


Fredag
Ben, Ryg, Biceps

Motionscykel 10 minutter
BB Deadlift 4x15@50kg
BB Front Squat 4x15@20kg
BB Bent-over Row 15@45kg, 15@40kg, 2x15@35kg
Assisted Chinups (smalt greb) 4x15@68kg
Lying Leg Curl 4x15@34kg
DB Lying Rear Row 4x15@5kg
DB Hammercurl 15@12,5kg, 3x15@10kg
Crunches 4x25@10kg

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Lord
Barbell-Baron
Indlæg: 545
Tilmeldt: 08 jul 2007 14:44

Re: Min logbog

Indlægaf Lord » 22 jun 2015 15:35

Fundament træning for begyndere fase 2 uge 24


Mandag
Motionscykel 10 minutter
Back squat 4x12@40kg
Bench press 4x12@30kg
Military press 4x12@15kg
Barbell Curls 4x12@15kg
Crunches 4x10@10kg


Onsdag
Motionscykel 10 minutter
Romanian deadlift mixed grip 4x12@30kg
Bent over barbel rows reverse grip 12@20kg, 3x12@25kg
Decline bench press 4x12@30kg
Assisted chin ups 12@88kg, 12@81kg, 2x12@75kg
Crunches 4x12@10kg


Fredag
Motionscykel 10 minutter
Front squat 4x12@20kg
Incline bench press 2x12@20kg, 2x12@25kg
DB Rear Lateral Raises 2x12@4kg, 2x12@5kg
Assisted triceps dip 2x12@75kg, 2x12@68kg
Crunches 4x12@10kg

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Lord
Barbell-Baron
Indlæg: 545
Tilmeldt: 08 jul 2007 14:44

Re: Min logbog

Indlægaf Lord » 29 jun 2015 14:48

Fundament træning for begyndere fase 2 uge 25


Mandag
Motionscykel 10 minutter
Back squat 12@40kg, 12@45kg, 12@50kg, 12@55kg
Bench press 12@30kg, 12@35kg, 2x12@40kg
Military press 12@15kg, 3x12@20kg
Barbell Curls 12@15kg, 12@20kg, 10@25kg, 12@20kg
Crunches 4x15@10kg


Onsdag
Motionscykel 10 minutter
Romanian deadlift mixed grip 12@30kg, 12@35kg, 12@40kg, 12@45kg
Bent over barbel rows reverse grip 12@25kg, 12@30kg, 12@35kg, 12@40kg
Decline bench press 12@30kg, 12@35kg, 12@40kg, 12@45kg
Assisted chin ups 12@75kg, 12@68kg, 12@61kg, 12@54kg
Crunches 4x15@10kg


Fredag
Motionscykel 10 minutter
Front squat 4x12@20kg
Incline bench press 2x12@20kg, 2x12@25kg
DB Rear Lateral Raises 2x12@4kg, 2x12@5kg
Assisted triceps dip 2x12@75kg, 2x12@68kg
Crunches 4x12@10kg

Brugeravatar
Lord
Barbell-Baron
Indlæg: 545
Tilmeldt: 08 jul 2007 14:44

Re: Min logbog

Indlægaf Lord » 13 jul 2015 13:23

Fundament træning for begyndere fase 2 uge 25


Mandag
Motionscykel 10 minutter
Leg press 12@25kg, 12@34kg, 12@43kg, 12@52kg
Bench press 12@30kg, 3x12@35kg
Military press 10@20kg, 3x12@15kg
Barbell Curls 2x12@15kg, 2x12@20kg
Crunches 4x15@10kg


Onsdag
Motionscykel 10 minutter
Back extensions 12@20kg, 12@27kg, 12@34kg, 12@41kg
Bent over barbel rows reverse grip 3x12@30kg, 12@35kg
Decline bench press 12@35kg, 3x12@40kg
Assisted chin ups 2x12@61kg, 2x12@68kg
Crunches 4x15@10kg


Fredag
Motionscykel 10 minutter
Front squat 4x12@20kg
Incline bench press 2x12@20kg, 2x12@25kg
DB Rear Lateral Raises 2x12@4kg, 2x12@5kg
Assisted triceps dip 2x12@75kg, 2x12@68kg
Crunches 4x12@10kg

Brugeravatar
Lord
Barbell-Baron
Indlæg: 545
Tilmeldt: 08 jul 2007 14:44

Re: Min logbog

Indlægaf Lord » 20 jul 2015 13:38

Fundament træning for begyndere fase 2 uge 26


Mandag
Motionscykel 10 minutter
Leg press 12@43,2kg, 12@52,3kg, 12@61,4kg, 12@70,5kg
Chest press 12@20,5kg, 12@27kg, 12@34kg, 10@41kg
Shoulder press 12@13,6kg, 12@6,8kg, 12@13,6kg, 10@20,5kg
Biceps Curl 12@6,8kg, 12@13,6kg, 12@20,5kg, 10@27,3kg
Ryg bøjninger 4x12
Crunches 4x15@10kg


Onsdag
Motionscykel 20 minutter
Back extensions 12@34,1kg, 12@40,9kg, 12@47,7kg, 12@54,5kg
Lat pulldown 12@20,5kg, 12@27,3kg, 12@34,1kg, 12@40,9kg
Træk til ryg 12@27,3kg, 12@34,1kg, 12@40,9kg, 7@50kg
Træk til bryst 12@27,3kg, 12@34,1kg, 12@40,9kg, 12@34,1kg
Assisted chin ups 4x12@68kg
Crunches 4x15@10kg
Ryg bøjninger 4x12


Fredag
Motionscykel 20 minutter
Leg press 2x12@61,4, 2x12@70,5, 12@79,5kg
Incline chest press machine 12@20kg, 12@30kg, 12@40kg, 12@50kg
Shoulder press 12@13,6kg, 10@20,5kg, 2x12@13,6kg
back extensions 12@47,7kg, 12@54kg, 2x12@47,7kg
Triceps press 12@27,3kg, 12@34,1kg, 12@40,9kg, 12@47,7kg
Crunches 4x15@10kg
Ryg bøjninger 4x12
Senest rettet af Lord 03 aug 2015 13:13, rettet i alt 1 gang.

Brugeravatar
Lord
Barbell-Baron
Indlæg: 545
Tilmeldt: 08 jul 2007 14:44

Re: Min logbog

Indlægaf Lord » 29 jul 2015 13:02

Onsdag

Motionscykel 20 minutter
Leg press 12@52,3kg, 12@61,4kg, 12@70,5kg, 12@79,5kg
Pec fly (bryst) 12@20,5kg, 12@27,3kg, 12@34,1kg, 12@40,9kg
Rear deltoid (ryg) 12@13,6kg, 12@20,5kg, 2x12@27,3kg
Lat pulldown (ryg) 12@34,1kg, 12@40,1kg, 12@47,7kg, 12@40,9kg
Shoulder press (skulder) 4x12@13,6kg
Biceps Curl 12@20,5kg, 10@20,5kg, 2x12@13,6kg
Triceps press 12@34,1kg, 12@40,9kg, 2x12@47,7kg
Incline chest press machine 12@40kg, 3x12@50kg
Crunches 4x15@10kg
Senest rettet af Lord 03 aug 2015 13:16, rettet i alt 1 gang.

Brugeravatar
Lord
Barbell-Baron
Indlæg: 545
Tilmeldt: 08 jul 2007 14:44

Re: Min logbog

Indlægaf Lord » 03 aug 2015 12:36

Mandag
Bryst - triceps - mave

Motionscykel 20 minutter
Pec fly ( bryst ) 12@34,1kg, 12@40,1kg, 12@47,7kg, 12@54,5kg
Træk til bryst 12@34,1kg, 3x12@40,9kg
Chest dips 12@27,3kg, 12@34,1kg, 12@40,9kg, 12@47,7kg
Incline chest press machine 12@40kg, 12@50kg, 12@60kg, 12@70kg
Triceps press 12@40,9kg, 12@47,7kg, 2x12@54,5kg
Cable Pushdown 12@20,5kg, 12@25kg, 10@25kg, 12@20,5kg
Abdominal (mave) 12@40,9kg, 12@47,7kg, 12@54,5kg, 10@61,4kg
Crunches 2x20@10kg, 2x15@10kg



Onsdag
Ryg - biceps - mave

Motionscykel 20 minutter
Rear deltoid ( ryg ) 12@27,3kg, 3x12@20,5kg
Lat pulldown 12@20,5kg, 12@27,3kg, 12@34,1kg, 12@40,9kg
Back extensions (ryg ) 4x12@47,7kg
Træk til ryg 12@34,1kg, 3x12@40,9kg
Biceps Curl 12@13,6kg, 12@15,5kg, 2x12@20,5kg
DB bicep curls seated 3x12@7kg, 12@8kg
DB Hammercurl 12@8kg, 3x12@10kg
Crunches 4x15@10kg


Fredag
Ben - skulder - mave

Motionscykel 20 minutter
Leg press 2x12@70,5kg, 12@79,5kg, 12@88,6kg
Hip abduction 12@40,9kg, 18@54,5kg, 12@68,2kg, 12@81,8kg
Prone leg curl 12@27,3kg, 12@34,1kg, 2x12@40,9kg
Leg extension 12@40,9kg, 12@27,3kg, 12@34,1kg, 12@40,9kg
Shoulder press 4x12@13,6kg
Seated row (skulder ) 12@13,6kg, 12@20,5kg, 12@27,3kg, 12@34,1kg
Cable front raise ( skulder ) 12@11,4kg, 12@15,9kg, 10@15,9kg, 10@6,8kg
Cable one arm lateral raises (skulder ) 2x10@6,8kg, 2x12@6,8kg
Crunches 4x15@10kg

Brugeravatar
Lord
Barbell-Baron
Indlæg: 545
Tilmeldt: 08 jul 2007 14:44

Re: Min logbog

Indlægaf Lord » 10 aug 2015 14:04

Mandag
Bryst - triceps - mave

Motionscykel 15 minutter
Pec fly ( bryst ) 4x12@47,7kg
Chest press 4x12@34,1kg
Incline chest press 12@50kg, 3x12@60kg
Træk til bryst 12@34,1kg, 3x12@40,9kg
Triceps press 2x12@47,7kg, 2x12@40,9kg
Cable Pushdown 3x12@15,9kg, 10@20,5kg
Cable Bent-over triceps extensions 12@15,9kg, 2x12@20,5kg, 12@25kg
Cable triceps Pushdown 12@11,4kg, 3x12@15,9kg
Crunches 4x15@10kg



Onsdag
Ryg - biceps - mave

Motionscykel 20 minutter
Rear deltoid ( ryg ) 12@27,3kg, 3x12@20,5kg
Lat pulldown 12@20,5kg, 12@27,3kg, 12@34,1kg, 12@40,9kg
Back extensions (ryg ) 4x12@47,7kg
Træk til ryg 12@34,1kg, 3x12@40,9kg
Biceps Curl 12@13,6kg, 12@15,5kg, 2x12@20,5kg
DB bicep curls seated 3x12@7kg, 12@8kg
DB Hammercurl 12@8kg, 3x12@10kg
Crunches 4x15@10kg


Fredag
Ben - skulder - mave

Motionscykel 20 minutter
Leg press 2x12@70,5kg, 12@79,5kg, 12@88,6kg
Hip abduction 12@40,9kg, 18@54,5kg, 12@68,2kg, 12@81,8kg
Prone leg curl 12@27,3kg, 12@34,1kg, 2x12@40,9kg
Leg extension 12@40,9kg, 12@27,3kg, 12@34,1kg, 12@40,9kg
Shoulder press 4x12@13,6kg
Seated row (skulder ) 12@13,6kg, 12@20,5kg, 12@27,3kg, 12@34,1kg
Cable front raise ( skulder ) 12@11,4kg, 12@15,9kg, 10@15,9kg, 10@6,8kg
Cable one arm lateral raises (skulder ) 2x10@6,8kg, 2x12@6,8kg
Crunches 4x15@10kg


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