The Rebuildening - Post Corona
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squat
12x20
12x40
10x60
8x80
6x100
8x120
6x120
6x120press
10x20
10x40
12x40db bonk
12x24
8x32.5
9x32.5machine row
12x30 per hond
8,6x50
9x50 neutral gripleg extensions
20,20xokkurtbiceps
tricepspullup
4xbw
chinup
5xbw
6xbw
5xbw96.9
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squat
12x20
12x40
8x60
6x80
20x100 -bbonk
8x20
6x60
10, 8, 9x80seated db press
12, 10x22pulldown
3 settcable flye
2 sett vanligt
1 sett highpullup
4xbwchinup
6xbw
5xbw
5xbw96.3
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squat
10x20
10x40
6x60
4x80
5x100
10x120
6x100 frontpress
13x40
10x40seated db press
8x22
8x22hack squat
2 sett, nógv repsleg extension
2 sett alternatingchin up
7,6,5,5xbw96.7
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squat
10x20
10x40
8x60
4x80
2x105
15x105 -b
12x105 -b
13x105 -b
8x105low incline db bonk
12x24
8x32db bonk
7x38leg curls
3 settchinup
7xbw
5xbw
5xbw95.8
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squat
12x20
10x40
6x60
4x80
1x110
15, 12, 10x110
10x80 frontbonk
8x20
6x40
4x60
13x80
10x80
8x80chinup
7, 5, 5, 5, 4misc. chest og shoulders
pullup
6, 4, 4, 295.7
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dl
10x60
6x80
4x100
4x120
8x140
4x160
6x140low incline bp
12x22.5
12x22.5machine row
2 sett nógv repsleg extension
3 settleg curl
4 settpulldown
2 sett+biceps, triceps, pullups, chinups
95.5
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bonk
10x20
10x40
6x60
2x80
5x100
14, 12, 9x80seated db press
8x24
12x20
10x20leg extension
2 settcable flyes
3 sett
2 sett lth
1 sett htlbarbell curl
10x35
8x35cable triceps
3 settcable biceps
3 settpulldown
4 sett- lateral raise, rear delts, chinups
95.8
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bonk
12x40
8x60
3x80
6x100
14, 12, 10, 10, 6, 5x80incline db bonk
7x32
8x24cable biceps
3 sett
cable triceps
3 sett
cable flyes
3 settpullups, chinups
95.7
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squat
12x40
10x60
8x80
2x100
7x120
8x100
12x100
10x100
3x100 frontleg extension
23x60ishseated db press
12x22
9x24
12x20
10x20cable triceps
3 settcable face pulls
3 løtt settcable shrugs
3 settcable flyes
2 settchinups
95.8
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fyrradagin
low incline db bonk
12x16
8x24
13x36
10x36
9x36
7x36cable flyes
biceps
triceps
pullups95.9
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deadlift
8x60
6x80
4x100
8x140
8x140
8x140barbell row
3 settmachine row
3 settbiceps
tricepspullups
96.2
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squat
10x20
8x40
8x60
5x80
11, 9, 9, 7x110ffsms
3 sett 60kgcable flyes
pullups
93.4
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bonk
20x50
15, 13, 11, 9x70press
12, 10, 8, 8x40biceps
side/rear delts
triceps95.4
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30 min
bonk
12x40
8x60
14x80
12x80
10x80
10x80
11x80press
8x20
13x40
12x40
10x40triceps
4 settpullups
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deadlift
8x60
8x60
6x100
13x130
10x130
3x160pulldown
7settseated row
5 settbiceps
pullups
chinups96.3