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Diett start 24.02.2019

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Boksbøy saktebøy 

20 kg 8 rep x3 

50 kg 6 rep x2 

80 kg 6 rep 

110 kg 12 rep x4

Good morning 

50 kg 20 rep x4

Hiptrust 

160 kg 20 rep x3 

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Lørdag

Fu benk med stopp 

20 kg 12 rep x3 

50 kg 6 rep x2 

60 kg 6 rep 

80 kg 6 rep 

102,5 kg 6 rep x4 

Liggende roing skråbenk 

25 kgs 12 rep 

30 kgs 10 rep x3 

Stående militær press 

20 kg 12 rep x3 

40 kg 8 rep 

50 kg 8 rep 

55 kg 6 rep x2 

Nedtrekk curlgrep

70 kg 8 rep x4

Franskpress liggende bak hode

20 kg 15 rep x4

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Boksbøy saktebøy 

20 kg 8 rep x3 

50 kg 6 rep x2 

80 kg 6 rep 

110 kg 6 rep 

130 kg 6 rep 

150 kg 6 rep x4

Good morning 

80 kg 15 rep x3 

Hiptrust 

160 kg 8 rep x2

Ga meg der pga smerte i knærne. 

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Skråbenk 

20 kg 20 rep x3

50 kg 10 rep x2 

65 kg 10 rep

85 kg 10 rep x3 

Fu benk med stopp 

50 kg 10 rep x2

Måtte gi meg der pga smerte i albuer ble for gale

Cabel kryss 

30 kg 12 rep x7

Sidehev 

15 kg 15 rep x4 

Jm press 

20 kg 20 rep

Pushdown 

20 kg 15 rep x3

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Sittende lårcurl 

70 kg 12 rep

77 kg 10 rep

84 kg 9 rep

91 kg 6 rep

Boksbøy sakte highbar 

20 kg 8 rep x3 

50 kg 6 rep x2 

80 kg 6 rep 

110 kg 8 rep x6

Good morning 

65 kg 20 rep x4

Hiptrust 

180 kg 6 rep 

220 kg 6 rep 

250 kg 6 rep x3

260 kg 7 rep 

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Boksbøy saktebøy highbar 

20 kg 8 rep x3 

50 kg 6 rep x2 

80 kg 6 rep 

100 kg 6 rep 

120 kg 8 rep x6

Good morning 

70 kg 20 rep x4 

Hiptrust 

180 kg 6 rep 

200 kg 6 rep 

230 kg

280 kg 5 rep x2

Nedtrekk

61 kg 8 rep

79 kg 6 rep x4 

Sittende roing

89 kg 8 rep x4

Sidehev Skråbenk bakside 

15 kgs 15 rep x2 

17,5 kgs 15 rep

Cabel curl

12 rep x3

Stående hammercurl 

20 kg 12 rep 

22,5 kgs 12 rep

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Annonse

Skråbenk med manualer 

15 kgs 15 rep x2

20 kgs 12 rep

25 kgs 12 rep 

30 kgs 12 rep x4

Sittende roing

98 kg 8 rep x4 

Nakkepress 

20 kg 12 rep x2 

40 kg 12 rep x 3 

Nedtrekk

98 kg 6 rep x4 

Jm press 

20 kg 20 rep x2 

40 kg 20 rep x3 

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Sittende lårcurl 

70 kg 12 rep 

77 kg 10 rep 

84 kg 8 rep x2

Boksbøy saktebøy highbar 

20 kg 8 rep x3 

50 kg 6 rep x2 

80 kg 6 rep 

100 kg 6 rep 

125 kg 8 rep x4

130 kg 8 rep

140 kg 12 rep

Good morning 

75 kg 20 rep x3

Hiptrust 

170 kg 8 rep

220 kg 6 

270 kg 6 rep 

305 kg 3 rep

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Rotator cuff øvelse

4x15 rep

Skråbenk med manualer 

15 kgs 15 rep x2

20 kgs 15 rep

25 kgs 15 rep 

32,5 kgs 14 rep x3

Flatbenk fubenk med stopp 

60 kg 10 rep x3 

Skrå Cabel flyes

27 kg 12 rep x3

Sidehev

15 kgs 15 rep x4 

Jm press 

20 kg 20 rep x2

40 kg 22 rep x3

Pushdown albuer ut

27 kg 20 rep x2

34 kg 22 rep

Mage 5 sett 12 rep

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Boksbøy saktebøy highbar 

20 kg 8 rep x3 

50 kg 6 rep x2 

80 kg 6 rep 

110 kg 6 rep x6

Hiptrust 

120 kg 12 rep

170 kg 12 rep

220 kg 10 rep x4

170 kg 32 rep

 

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Rotator cuff 

4x15 rep

Skråbenk med manualer ( vekt pr arm) 

15kgs 15 rep x2

20 kg 15 rep 

25 kgs 12 rep

35 kgs 14 rep x4

Sittende roing 

98 kg 8 rep

107 kg 8 rep x3

Stående nakkepress 

20 kg 12 rep x2 

42 kg 12 rep x3

Nedtrekk

70 kg 8 rep x4

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Enarms cabelcurl

27 kg 12 rep x3

Sittende hammercurl Skråbenk 

25 kgs 12 rep x3 

Dragcurl

40 kg 12 rep x2 

Jm press 

20 kg 20 rep x3

40 kg 20 rep 

50 kg 20 rep x3

55 kg 20 rep x2 

Pushdown albuer ut

27 kg 20 rep x2

34 kg 20 rep x5

Smalbenk spoto press 

40 kg 15 rep x2 

60 kg 15 rep x4

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Sittende lårcurl 

70 kg 12 rep 

77 kg 10 rep

84 kg 8 rep 

Boksbøy saktebøy highbar 

20 kg 8 rep x3 

50 kg 6 rep x2 

80 kg 6 rep 

110 kg 6 rep 

130 kg 8 rep x4 

145 kg 8 rep 

150 kg 8 rep

Good morning 

50 kg 20 rep x3 

Hiptrust 

180 kg 8 rep 

200 kg 6 rep

230 kg 10 rep x2 

230 kg 12 rep 

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Annonse

Rotator cuff øvelser 

4x15 rep

Skråbenk med manualer vekt pr arm 

15 kgs 15 rep x2 

20 kgs 15 rep

25 kgs 15 rep

40 kgs 14 rep x3

Fu benk med stopp 

65 kg 10 rep x3

Cabel kryss 

30 kg 15 rep x3 

Stående nakkepress 

20 kg 12 rep x3 

45 kg 12 rep x2

47,5 kg 12 rep

Sidehev 

15 kgs 15 rep x3 

Facepull

34 kg 12 rep x3

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Cabel curl

27 kg 12 rep x3

Sittende hammercurl Skråbenk 

27,5 kgs 12 rep x3

Dragcurl

45 kg 12 rep x2

Jm press 

20 kg 20 rep x3 

40 kg 20 rep 

55 kg 20 rep x2 

60 kg 20 rep x2

Pushdown albuer ut

34 kg 20 rep x2

43 kg 20 rep x3

Smalbenk spoto press 

65 kg 15 rep x3

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Boksbøy saktebøy highbar 

20 kg 8 rep x3 

50 kg 6 rep x2 

80 kg 6 rep x2 svært stiv og vondt rygg og knær. 

110 kg 6 rep x5 tungt og vondt

155 kg 12 rep

Good morning 

50 kg 20 rep x3 

Hiptrust 

200 kg 8 rep

240 kg 10 rep x3

250 kg 10 rep 

270 kg 10 rep

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Rotator cuff øvelser 

3x15

3x15 cabel

Skråbenk med manualer vekt pr arm 

15 kgs 15 rep x2 

20 kgs 15 rep 

25 kgs 15 rep

30 kgs 12 rep 

40 kgs 16 rep x4

Liggende roing skråbenk hantler 

40 kgs 8 rep x4

Stående nakkepress 

20 kg 12 rep x3 

50 kg 12 rep x3

Nedtrekk

79 kg 8 rep x4

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Dragcurl 

40 kg 12 x2

50 kg 12 rep x2

Hammer curl 

30 kgs 12 rep x2 

Cabel curl 

2sett 12 rep

Jm press 

20 kg 20 rep x2 

40 kg 20 rep 

60 kg 20 rep x3 

65 kg 20 rep 

Pushdown albuer ut 

34 kg 20 rep x2 

43 kg 20 rep x2 

43 kg 25 rep 

Smalbenk spoto press 

50 kg 15 rep x2

70 kg 15 rep x2

80 kg 15 rep 

Revers curl

30 kg 12 rep x2

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Sittende Lårcurl 

77 kg 12 rep x4

Boksbøy saktebøy 

20 kg 8 rep x3 

50 kg 6 rep x2 

80 kg 6 rep 

110 kg 6 rep 

140 kg 6 rep 

160 kg 8 rep x2

170 kg 8 rep 

180 kg 8 rep

Good morning 

50 kg 20 rep x3

Hiptrust 

170 kg 8 rep x2 

220 kg 8 rep

290 kg 8 rep 

310 kg 5 rep

220 kg 17 rep

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Rotator cuff øvelser 

3x15 manualer

2x15 cabel

Skråbenk med manualer vekt pr arm 

15 kgs 15 rep x2 

20 kgs 15 rep 

25 kgs 15 rep 

30 kgs 15 rep

40 kgs 18 rep x3

Fu benk med stopp 

70 kg 10 rep x2 

75 kg 12 rep 

Cabel kryss 

3x15 rep 

Stående nakkepress 

20 kg 12 rep x3 

55 kg 12 rep x2

60 kg 12 rep

Sidehev 

15 kgs 15 rep x3 

Facepull

27 kg 15 rep x3

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