Squat
5x50
Press
5x50
5x50
5x50
5x50
Deadlift fokus á form
5x40
3x80
3x100
3x120
3x120
1x120 snatch grip
3x120
1x120 snatch grip
3x120
3x120
Squat
5x50
Press
5x50
5x50
5x50
5x50
Deadlift fokus á form
5x40
3x80
3x100
3x120
3x120
1x120 snatch grip
3x120
1x120 snatch grip
3x120
3x120
Bonk
8x40
5x70
5x80
2x100
5x90
12x60 reverse grip
5x80
Squat
5xstong
5x60
5x100
5x120 -b
5x120
1x100 front
1x110 front
1x120 front -b
1x120 pause
Didlift
1x140ish
2x140ish hook
+chinups, bixeps
Squat
5x60
5x100
1x100 front
5x100 front
5x100 front
5x100 low bar
5x100
Deadlift
5x60
5x100
3x120
3x120
3x130
3x130
+chinups, legpress, reverse crunches
Squat
8x20
5x60
5x100
3x120
5x130
4.5x140 dumpaði hana afturav
3x120
1x120 front
Bonk
8x20
8x50
5x90
5x90
5x90
5x90
5x90
16x50 reverse grip
Press
4x60
Concept 2
100m - 16.3 sek
Squat stongina lægri
6x20
6x40
6x60
5x80
3x100
5x120
3x120 5sek pause
5x120
12x100
DL 30min - 120kg
5
4 - 9
4 - 13
3 - 16
4 - 20
5 - 25
3 - 28
2 - 30
3 - 33
2 - 35
2 - 37
3 - 40
5 - 45
2 - 47
5 - 52
Narrow Grip Pulldown
upphiting
16x60
Chin-Up
7, høgt
Row to Chest
12x50
CGBP
12x90, helt eg bara skuldi gera eitt sett, má gera rest í morgin
Lateral Raise
18x8
16x8
15x8
16x8
14x8
Machine Crunch
13xstack-1
12x
8x
97.3
Sumo Squat
18x85
18x85
19x85
18x85
16x85
Sumo Deadlift
12x110
10x110
11x110
13x110
13x110
+lower back
Barbell Curl
22x25
14x25
14x15
12x25
Dip
17x
11x
13x
14x
13x
High Incline DB Press
11x20
12x20
9x20
9x20
8x20
Shrug
14x90
11x90
10x90
14x90
Pullup
4x
4x
3x
2x
Incline CGBP
16x50
10x50
10x50
10x50
9x50
Machine Crunch
14xstack-1
10x
13x
+Leg Extension
22x55
97.4
@mus ja, orker snart ikke mere molumen, efter denne uge starter metabolitcyklus
CGBP
8x95
7x95
6x95
7x95
5x95
5x95
Lateral Raise
19x8
12x8
11x8
14x8
Machine Crunch
15xstack-1
14x
14x
10x
96.3
squat
8x20
8x60
6x100
8x120
8x120
8x120
8x120 -b
incline bonk
10x40
12x60
12x60
12x60
12x60
bb curl
20x25
14x25
+chinups, pullups, abs
Squat:
1x50
1x50 front
1x50 front
1x50
5x80
1x80 front
1x100 front
1x100
4x100
1x100 pause
4x80 front pause
2x80 pause
Bonk:
4x50
2x50
1x60
1x80
2x90
1x95
OHP:
8xstong
6x40
5x50
5x50
5x50
5x50
5x50
Front Squat
5x20
5x60
5x60
Bonk
6x40
6x60
5x70
5x90
4x90
1x100
5x100 violett lastik
7x90 violett lastik
OHP
5x20
5x40
1x60 + 4 reps push press
5x52.5
5x50
5x50
Inverted Row
12
11
9
Preacher Curl
8x32ish
& 1arm DB row, abs
Bonk
10x20
8x60
5x80
5x80
10x60
10x40 reverse grip
Squat
8x20
8x40
8x60
8x80
8x100
5x120
Pullups, Leg Curls, Leg Extensions, Face Pulls
DB Press
9x20