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Rep Effort Lower

11/10 – 17/10 -21

Pass 1 Reverse Grip Bench Press 80/80/80/85/90/100kg 1×10 Spoto Press 80kg 1×20 Barbell Rows 60/70/80/90kg 1×20/15/12/8 Tricep Pushdowns 3×12, 1×20… Läs mer »

4/10 – 10/10 -21

Pass 1 Bench Press 82.5kg 1×34/23/20/18/18 Barbell Row 1×20/15/10/8 Tricep Pushdowns, 6 reps, 10sek vila, 5 minuter total Dumbbell Cleans… Läs mer »

27/9 – 3/10 -21

Överkropp 1: Måndag Bench Press 80kg 1×35/20/20/15/20/15 Belt Squat Rows 4×8-10 Tricep Pushdowns 4×15 Curls 4×15-20 Dumbbell Cleans 3×12 Överkropp… Läs mer »

Rep Effort Lower 26/9 -21

Box Squat 110kg 5×3 Beltless Deadlift, 200kg 2×5 180kg 1×10 GHR 3×6 Reverse Hypers 140kg 2×15 Abwheel 3×8 Ab Pulldowns… Läs mer »

Rep Effort Lower 23/9 -21

SSB Squat 110kg 4×8 Deficit Stifflegged Deadlifts 120kg 3×10 Walking Lunges 3×10 Abwheel 2×10 GHR situps 2×10 Reverse Hypers 80kg… Läs mer »

Rep Effort Lower 21/1 -21

Paused Squats 70/110/130kg 1×5 140/160/170kg 1×3 190/200kg 1×2 Good Mornings 70kg 3×6 Lunges 3×10 Back Raise 2×15 Abwheel 2×15 Sista… Läs mer »

Rep Effort Lower 14/1 -21

Paused Squat 80/100/120kg 1×5 140/150/160kg 1×3 170/180kg 1×2 Dimel Deadlift 120kg 3×10 Lunges 3×10 Backwards treadmill walk 2×1 min Back… Läs mer »

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Arkiv

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