Pastalog
-
press
8x20
6x40
6x60
5x70
5x70
5x60decline bonk
10x20
12x60
15x80
12x80
12x80overhead triceps rope extension
cable curls
2sett
spider curls
3sett (12, 12, 10)
preacher curlshack squat
20x65
20x65
20x105
17x105hip add & abd
leg extensions
chinups
102.2
-
fríggjadagin
squat
8x20
6x60
5x80
2x100
4x110
4x110
4x110
4x110
4x110bonk
6x40
4x60
2x80
8x90
8x90
8x90deadlift
5x60
4x100
3x120
5x150
5x150
5x150leg curls
hip thrust
8x80
6x120
5x140
10x160101.8
-
hack squat
20x25
20x25
20x65
20x85
20x105
20x105low incline db press
15x20
14x30
7x40
16x24triceps
bicepsback extensions
leg extensions
chest press
pullups
102.5
-
flexion rows
10x40
10x40
10x50
10x50
10x40pullups
low incline db bonk
12x24
8x30seated db press
15x24pulldowns
nógv setttriceps
biceps103.2
-
bonk
10x20
8x40
5x60
3x90
7x110
11x100
7x100
6x100press
6x20
6x40
8x60
6x65
5x65hack squat
15x45
16x65
20x105
20x105cable flyes
chinups
leg extensions
102.1
-
í gjár
squat á slant board
10x20
6x60
5x80
5x100
5x100
5x100
5x100
front squat slant board
6x100bonk
warmup
5x100
5x100
5x100misc.
100.6
-
í dag
bonk
warmup
12x90
12x90
12x90
12x90
12x90leg press
20x40 + sletu
20x60
20x60
20x60
20x80
20x120hack squat
20x65leg curls
biceps
triceps101.3
-
squat
warmup
18x100
18x100bonk
warmup
18x80
16x80
15x80
7x98machine row
12x17.5 per hond
12x37.5
12x37.5
10x37.5machine shoulder press
machine chestpressleg curls
chinups
pullups102.9
-
incline db bonk
10x17.5
12x24
10x32.5
8x36wg pulldown
12x65
9x85
10x75
10x70
10x70
10x70supinated pulldown
10x80
10x80triceps
bicepschest flyes
flexion rows
103.5
-
fríggjadagin
misc.
shoulders
biceps
tricepspullups
chinups104.4
-
bonk
10x20
8x40
8x60
7x110
6x110
6x110
10x100
7x100
6x100
6x100incline db bonk
12x27.5
12x27.5cable -
biceps
tricepsleg extensions
pullups
103.5
-
pullups
concept2 row
ski erghip thrust
10x60
10x100
8x140
8x180
8x200machine row
12x40 per hond
12x40
12x40pulldowns
nógv settleg curls
barbell curl
15x35 ss
9x20103.6