.

[Proteinz]

2020-01-04

Pass 372

Latsdrag (smalt handtag):
60x10
70x8
60x8

Annan rodd:
40x12
40x12
40x12

Hantelcurl:
12x10
12x10

Enarms hantelcurl:
7x6 per arm
7x6 per arm

[Proteinz]

2020-01-05

Pass 373

Ännu en annan rodd:
6x15
8x15
10x10
12x5

Latsdrag:
60x8
60x8
60x8
60x8

annan roddmaskin:
60x8
60x6
60x6

Liggande hantelrodd:
14x15
18x10
18x10

Baksida axlar(maskin):
3x8 per arm
2x10 per arm
2x10 per arm

Overhead triceps extension:
25x12
35x12
45x8
45x8
35x8

[Proteinz]

2020-01-11

Pass 374

Bröstmaskin:
6plattorx20
8plattorx15
10plattorx8

Cablecross:
20x15
20x15
20x15

Triceps pushdown:
35x12
45x10
45x10

Overhead triceps extension:
20x10
20x10
20x10

[Proteinz]

Pass 375

Bröstmaskin:
6plattorx20
8plattorx20

Roddmaskin nautilus:
50x15
50x15

Cablecross:
20x15
20x15

Overhead triceps extension:
20x15
20x30

Latsdrag:
50x12
50x12

Crosstrainer: 30min/4km

Hantelcurl:
12x10
12x10
enarms:
8x8
8x6

[Proteinz]

2020-01-25

Pass 376

Bröstmaskin:
8plattorx10
8plattorx10
8plattorx10
8plattorx20

Cablecross:
20x12
20x12
20x12

Overhead triceps extension:
20x15
20x30

rotatorcuffsövning(utåtrotationer):
7,5kg per arm x 12
7,5kg per arm x 12
7,5kg per arm x 12

rotatorcuffsövning(inåtrotationer):
7,5kg per arm x 12
7,5kg per arm x 12
7,5kg per arm x 12

[Proteinz]

2020-01-26

Pass 377

Latsdrag:
60x10
70x8

Rodd:
45x15
45x15
45x15

Bicepscurl stång(tjockare handtag) i cable:
30x15
30x15

Hantelcurl:
12x8
8x14

[Proteinz]

2020-02-01

Pass 378

Latsdrag:
60x10
70x8
70x6

Roddmaskin nautilus:
50x15
64x8
64x8
50x15

annan roddmaskin:
40x10
40x10
40x10

Bicepscurl stång(tjockare handtag) i cable:
25x15
25x15

Hantelcurl:
12x7
8x10
8x10

Cabelcrunches:
80x20
80x20

[Proteinz]

2020-02-08

Pass 379

Bröstmaskin:
8plattorx8
10plattorx8
12plattorx8
14plattorx4

Cablecross:
20x12
30x8
20x15

Triceps pushdown rak stång:
40x12
40x12

Overhead triceps extension:
20x12
20x10
20x10

Cabelcrunches:
80x15
80x22
80x18

[Proteinz]

2020-02-09

Pass 380

Latsdrag:
60x8
70x8
70x8

Rodd:
45x10
45x10
45x10

Hantelcurl:
14x8
10x10
10x10

[Proteinz]

2020-02-15

Pass 381

Bröstmaskin:
8plattorx20
10plattorx8
12plattorx6

Cablecross:
20x12
20x10
20x10

Overhead triceps extension:
20x12
30x8
30x8

Triceps pushdown rak stång:
40x8
40x8
40x8

Enarms tricepspushdown:
10x10 per arm
10x10 per arm

Cabelcrunches:
80x20
80x20

[Proteinz]

Pass 382

Crosstrainer: 15min/2,18km

Rodd:
45x12
45x12
60x10

annan roddmaskin:
40x12
50x6
30x15

Latsdrag:
40x10
60x8
Smalt grepp:
40x10
40x10

Hantelcurl:
12x8 per arm
8x12 per arm