Incline Bench Press (Dumbbell)
SETS
WEIGHT & REPS
1
20kg x 12 reps
Best Weight
Best Volume
Best 1 Rep Max
2
20kg x 10 reps
Incline Chest Press (Machine)
SETS
WEIGHT & REPS
W
15kg x 6 reps
W
15kg x 5 reps
1
15kg x 8 reps
Bench Press (Barbell)
3. og 4. lett. 6. pause reps
SETS
WEIGHT & REPS
W
30kg x 8 reps
W
40kg x 8 reps
1
45kg x 6 reps
Best 1 Rep Max
2
45kg x 5 reps
3
45kg x 5 reps
4
45kg x 5 reps
5
45kg x 5 reps
6
40kg x 5 reps
Incline Chest Fly (Dumbbell)
SETS
WEIGHT & REPS
W
15kg x 8 reps
1
17.5kg x 12 reps
Best Weight
2
17.5kg x 13 reps
Best Volume
Best 1 Rep Max
3
17.5kg x 10 reps
Cable Fly Crossovers
Svakere
SETS
WEIGHT & REPS
W
7.5kg x 10 reps
1
12.5kg x 12 reps
2
12.5kg x 8 reps
D
7.5kg x 8 reps
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Seated Palms Up Wrist Curl
Venstre håndledd er fortsatt dårlig
SETS
WEIGHT & REPS
1
10kg x 8 reps
2
10kg x 8 reps
3
7kg x 15 reps
4
7kg x 15 reps
5
7kg x 8 reps
6
7kg x 8 reps
Inward Wrist Curl
SETS
WEIGHT & REPS
F
14kg x 24 reps
Best Volume
Best 1 Rep Max
F
16kg x 15 reps
Best Weight
F
16kg x 12 reps
Behind the Back Bicep Wrist Curl (Barbell)
SETS
WEIGHT & REPS
1
30kg x 20 reps
2
30kg x 15 reps
3
30kg x 12 reps
Seated Wrist Extension (Barbell)
SETS
WEIGHT & REPS
1
12.5kg x 20 reps
Best Volume
Best 1 Rep Max
2
12.5kg x 12 reps
3
12.5kg x 6 reps
Reverse Curl (Barbell)
3. gode negative
SETS
WEIGHT & REPS
1
20kg x 15 reps
2
20kg x 12 reps
3
20kg x 10 reps
Farmers Carry
30s 30s 25s
SETS
WEIGHT & REPS
1
60kg x 1 reps
2
60kg x 1 reps
3
60kg x 1 reps