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vidark vant dagen sist 24. februar 2019

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Om vidark

  • Rang
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Nylige profilbesøk

2 687 profilvisninger
  1. Benkpress med stopp 20 kg 12 rep x3 50 kg 10 rep x2 60 kg 6 rep 70 kg 6 rep 80 kg 6 rep 100 kg 6 rep x3 120 kg 2 rep Enrams roing 35 kgs 12 rep x4 Sittende skulderpress manualer vekt pr arm og stopp 25 kgs 15 rep x3 Nedtrekk bak nakke 61 kg 10 rep x2 70 kg 8 rep 79 kg 6 rep Triceps Cabel ext 4x20 rep
  2. Benkpress med stopp 20 kg 20 rep x3 50 kg 10 rep x2 60 kg 6 rep 80 kg 6 rep 95 kg 6 rep x5 100 kg 8 rep Skråbenk med stopp 50 kg 6 rep x2 80 kg 6 rep x2 90 kg 9 rep Sidehev 4x15 rep Triceps Cabel ext 20 rep x5
  3. Boksbøy smal beinstilling uten belte stopp 50 kg 6 rep x2 80 kg 6 rep 110 kg 6 rep 140 kg 6 rep 160 kg 6 rep 180 kg 6 rep x3 Boksbøy lowbar uten belte og stopp 140 kg 8 rep x3 Good morning saftybar 65 kg 12 rep x3 Etbeins strakmark manualer 25 kgs 12 rep x2 30 kgs 12 rep x3
  4. Benkpress 20 kg 20 rep x3 40 kg 15 rep x2 60 kg 15 rep 80 kg 15 rep x 4 80 kg 24 rep Liggende roing skråbenk hantler vekt pr arm 40 kgs 10 rep x4 Sittende skulderpress manualer vekt pr arm og stopp 30 kgs 15 rep x3 Triceps Cabel ext 15 rep x5 Nedtrekk bak nakke 61 kg 10 rep x4
  5. Boksbøy smal beinstilling stopp uten belte highbar 50 kg 6 rep x2 80 kg 6 rep 110 kg 6 rep 140 kg 6 rep 160 kg 6 rep 165 kg 6 rep 170 kg 6 rep 175 kg 6 rep Good morning saftybar 60 kg 12 rep x3 Tåhev saftybar 60 kg 8 rep x4 Stang curl rett stang og phat grip 20 kg 8 rep x2 45 kg 8 rep x2 Hammer curl phat grip 25 kgs 12 rep Zottman curl 15 kgs max rep 17,5 kgs max rep
  6. Flat benkpress 20 kg 25 rep x 3 40 kg 15 rep x2 60 kg 15 rep x 7 65 kg 15 rep 70 kg 15 rep 75 kg 15 rep Skråbenk med stopp 50 kg 6 rep x2 70 kg 6 rep 80 kg 6 rep 90 kg 6 rep x3 Facepull 34 kg 12 rep x3 Triceps Cabel ext. 6 sett 15 rep
  7. Søndag. Boksbøy smal beinstilling stopp 50 kg 6 rep x2 80 kg 6 rep 110 kg 6 rep 140 kg 6 rep 165 kg 6 rep x2 170 kg 6 rep Boksbøy bred beinstilling lowbar 170 kg 6 rep x3 Good morning saftybar 50 kg 15 rep x5 Safety bar tåhev 50 kg 8 rep x5
  8. Skråbenk med stopp 20 kg 12 rep x3 50 kg 6 rep x2 60 kg 6 rep 70 kg 6 rep 80 kg 6 rep 90 kg 6 rep x4 Liggende roing skråbenk hantler 40 kg 8 rep x3 40 kg 10 rep Sittende skulderpress manualer vekt pr arm 27,5 kgs 15 rep x2 30 kgs 15 rep Nedtrekk bak nakke 70 kg 8 rep x4 Triceps ext 6 sett 15-20 rep
  9. Boksbøy smal beinstilling stopp uten belte 50 kg 6 rep x2 80 kg 6 rep 110 kg 6 rep x3 Boksbøy uten belte low bar 110 kg 6 rep x3 Good morning saftybar 55 kg 15 rep x3 Hiptrust 170 kg 8 rep 200 kg 6 rep 270 kg 6 rep x2 280 kg 6 rep Stang curl phat grip 20 kg 8 rep x2 45 kg 6 rep x2 Hammer curl phat grip 27,5 kgs 8 rep x2 Zottman curl 15 kgs max rep
  10. Dagens Boksbøy uten belte highbar med stopp 50 kg 6 rep x2 80 kg 6 rep 110 kg 6 rep 140 kg 6 rep 160 kg 6 rep x3 Boksbøy lowbar uten belte og stopp 160 kg 6 rep x3 Good morning saftybar 50 kg 15 rep x3
  11. Søndag Skråbenk med manualer vekt pr arm og stopp 15 kgs 12 rep x2 20 kgs 10 rep 25 kgs 10 rep 30 kgs 10 rep 40 kgs 10 rep 50 kgs 6 rep x4 Sittende roing 98 kg 8 rep x4 Sittende skulderpress manualer og stopp 25 kgs 15 rep x3 Nedtrekk bak nakke 70 kg 8 rep x4 Triceps ext 6 set 20-30 rep Hiptrust 120 kg 6 rep x2 170 kg 6 rep 200 kg 6 rep 240 kg 6 rep x2 260 kg 6 rep
  12. Dagens trening. Boksbøy smal beinstilling med stopp uten belte. 50 kg 6 rep x2 80 kg 6 rep 110 kg 6 rep 150 kg 6 rep x3 Boksbøy lowbar uten belte og stopp 150 kg 6 rep x3 Good morning saftybar 60 kg 12 rep x3 Hiptrust 120 kg 12 rep x2 170 kg 12 rep 200 kg 12 rep 220 kg 10 reo Stangcurl med phat gripz 20 kg 8 rep x2 43 kg 8 rep x2 Hammer curl vekt pr arm phat gripz 25 kgs 12 rep 25 kgs 10 rep Zottman curl 2 sett 10 rep
  13. Sittende Lårcurl 64 kg 12 rep x4 Boksbøy med stopp uten belte 80 kg 6 rep x2 110 kg 6 rep 140 kg 6 rep x4 Good morning saftybar 50 kg 12 rep x4 Pull throug kabel 5 sett 12 rep
  14. Mandag Skråbenk med stopp spoto press 20 kg 12 rep x3 50 kg 6 rep x2 60 kg 6 rep 70 kg 6 rep 85 kg 4 rep 100 kg 6 rep x3 100 kg 5 rep Sittende roing 79 kg 10 rep x4 Sittende skulderpress manualer vekt pr arm og stopp nede på hver rep 37,5 kgs 7 rep x3 Triceps Cabel ext over hodet 43 kg 15 rep 61 kg 20 rep x4
  15. Boksbøy smal beinstilling uten belte med stopp highbar 50 kg 6 rep x2 80 kg 6 rep 110 kg 6 rep 140 kg 6 rep 160 kg 6 rep 180 kg 6 rep 200 kg 6 rep Lowbar bred beinstilling stopp uten belte 140 kg 6 rep 160 kg 6 rep 170 kg 6 rep x3 Good morning saftybar 20 kg 8 rep x3 50 kg 6 rep 60 kg 6 rep 80 kg 6 rep x3 Biceps 6 sett
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