The Rebuildening - Post Corona
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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