The Rebuildening - Post Corona

ima

squat
12x20
12x40
8x60
6x80
20x100 -b

bonk
8x20
6x60
10, 8, 9x80

seated db press
12, 10x22

pulldown
3 sett

cable flye
2 sett vanligt
1 sett high

pullup
4xbw

chinup
6xbw
5xbw
5xbw

96.3

ima

squat
10x20
10x40
6x60
4x80
5x100
10x120
6x100 front

press
13x40
10x40

seated db press
8x22
8x22

hack squat
2 sett, nógv reps

leg extension
2 sett alternating

chin up
7,6,5,5xbw

96.7

ima

squat
10x20
10x40
8x60
4x80
2x105
15x105 -b
12x105 -b
13x105 -b
8x105

low incline db bonk
12x24
8x32

db bonk
7x38

leg curls
3 sett

chinup
7xbw
5xbw
5xbw

95.8

ima

squat
12x20
10x40
6x60
4x80
1x110
15, 12, 10x110
10x80 front

bonk
8x20
6x40
4x60
13x80
10x80
8x80

chinup
7, 5, 5, 5, 4

misc. chest og shoulders

pullup
6, 4, 4, 2

95.7

ima

dl
10x60
6x80
4x100
4x120
8x140
4x160
6x140

low incline bp
12x22.5
12x22.5

machine row
2 sett nógv reps

leg extension
3 sett

leg curl
4 sett

pulldown
2 sett

+biceps, triceps, pullups, chinups

95.5

ima

bonk
10x20
10x40
6x60
2x80
5x100
14, 12, 9x80

seated db press
8x24
12x20
10x20

leg extension
2 sett

cable flyes
3 sett
2 sett lth
1 sett htl

barbell curl
10x35
8x35

cable triceps
3 sett

cable biceps
3 sett

pulldown
4 sett

lateral raise, rear delts, chinups

95.8

ima

bonk
12x40
8x60
3x80
6x100
14, 12, 10, 10, 6, 5x80

incline db bonk
7x32
8x24

cable biceps
3 sett
cable triceps
3 sett
cable flyes
3 sett

pullups, chinups

95.7

ima

squat
12x40
10x60
8x80
2x100
7x120
8x100
12x100
10x100
3x100 front

leg extension
23x60ish

seated db press
12x22
9x24
12x20
10x20

cable triceps
3 sett

cable face pulls
3 løtt sett

cable shrugs
3 sett

cable flyes
2 sett

chinups

95.8

ima

fyrradagin

low incline db bonk
12x16
8x24
13x36
10x36
9x36
7x36

cable flyes
biceps
triceps
pullups

95.9

ima

deadlift
8x60
6x80
4x100
8x140
8x140
8x140

barbell row
3 sett

machine row
3 sett

biceps
triceps

pullups

96.2

ima

squat
10x20
8x40
8x60
5x80
11, 9, 9, 7x110

ffsms
3 sett 60kg

cable flyes

pullups

93.4

ima

bonk
20x50
15, 13, 11, 9x70

press
12, 10, 8, 8x40

biceps
side/rear delts
triceps

95.4

ima

30 min

bonk
12x40
8x60
14x80
12x80
10x80
10x80
11x80

press
8x20
13x40
12x40
10x40

triceps
4 sett

pullups

ima

deadlift
8x60
8x60
6x100
13x130
10x130
3x160

pulldown
7sett

seated row
5 sett

biceps
pullups
chinups

96.3