Southmountain ska bli stark

[Southmountain25]

Face pulls
12,5x25
12,5x25
12,5x25

Bänk
78x5
78x5
78x5
78x9

Incline hantelpress
17,5x12
17,5x12
17,5x12

Chins
KVx9
KVx9
KVx9

Dips
KVx9 (ringar)
KVx8 (ringar)
KVx10 (vanliga)

Curls
17,5x22 (hantel)
30x8 (stång)
20x8 (stång)

[Southmountain25]

Mark
112,5x5
112,5x5
112,5x5
112,5x8

Frontböj
70x8
70x8
70x8

Stångrodd
60x12
60x12
60x12

Hyper extensions
(KV+2)x12
(KV+2)x12
(KV+2)x12

Plankan
(1min, 30sek vila)x3

[Southmountain25]

Face pulls
9,2x30
9,2x30
9,2x20

Spoto bench
60x12
60x12
60x12

Militärpress
43x5
43x5
43x5
43x7

Pull downs
65x15
65x10
45x10 (drop)

Dips
KVx9 (ringar)
KVx7 (ringar)
KVx5 (vanliga)(drop)

Lateral raises
7,5x14
7,5x12
4x15 (drop)

[Southmountain25]

Böj + Chins
85x6
KVx10
85x6
KVx10
85x6
KVx10

Leg curls + Upphopp
65x5
6
45x13
6
45x11
6

Maskinrodd + ab rolls
40x20
18
40x15
15
40x16
12

[Southmountain25]

Face pulls
11,7x20
11,7x20
11,7x18

Bänk
70x10
70x10
70x12
40x8 (drop)

Axelpress + axellyft med 15-kg
15x11
10
15x10
10
15x10
11

Dips (ringar) + chins
KVx8
(KV+5)x5
KVx7
(KV+5)x5
KVx7
(KV+5)x5

Cable flyes + curls
12,5x18
10x28
12,5x14
10x20
10x14
10x16

[Southmountain25]

Militärpress
45x3
50x3
45x6
45x5
45x5
40x7

Hang cleans + chins
50x7
KVx10
50x6
KVx8
50x8
KVx8

Hantelpress + kabelrodd
30x9
50x17
27,5x9
55x11
25x12
55x14

Rear delt flyes + curls
7,5x10
12,5x14
6x15
9x34
6x18
10x24

[Southmountain25]

Böj
90x5
90x5
90x5
90x5

Push press
55x3 som tyngst. Räknade ej set eller reps

Stångrodd
70x10
70x10
70x10
De sista repsen var ganska fula

Plankan
(1min, 30sek vila)x3

[Southmountain25]

Böj
110x1
112.5x1
80x10
80x8
80x7

Mark
147.5x0
140x0
120x4
Greppet sviker totalt. Ska börja med straps.

Ab roller
+5x10x3

Hyper extensions
4 kg till failure följt av drop set utan boll

[Southmountain25]

Push Press
55x5
55x5
57,5x3
57,5x3
57,5x3
57,5x5
57,5x5
60x1
65x1

Övade teknik

Frontböj
70x5
70x5
70x5

Incline hantelpress
17,5x9
17,5x9
17,5x9

Chins
KVx8
KVx8
KVx8

Lateral raises
En jävla massa

[Southmountain25]

Böj
80x5
80x5
80x5
80x11

Pausmark upp och ned
80x4
80x4
80x4

Stångrodd
65x10
65x10
65x10

Dips i ringar
KVx11
KVx8
KVx8(vanliga)(drop)

[Southmountain25]

Hantelpress
30x11
30x10
30x8
25x12

Push ups i ringar
KVx12
KVx12
KVx9

Cable flyes
15x13
15x11
12,5x14

Chins
KVx8
KVx8
KVx8

Stright arm pulldowns
50x15
50x15
50x15

Lateral raises
10x14
10x12
9x12
Militärpress bakom nacken (super set)
30x8

[Southmountain25]

Mark
95x5
108.5x5
123.5x5
120x1

Frontböj (paus)
70x5
80x3
80x3
80x3
70x5

Stångrodd + upphopp
65x10 + 6
65x10 + 5
65x10 + 6

Plankan
(1min, 30sek vila)x3

[Southmountain25]

Push press
60x5
60x5
60x5
60x5
65x3
70x1

Pull ups
KVx12
KVx8
KVx9

Dips i ringar
KVx8
KVx7
KVx10 (vanliga)

Lateral raises
10x12
9x12
8x12
6x6 (drop)

Curls
12,5x22
12,5x10
5x40 (drop)

[Southmountain25]

Böj
82,5x5
82,5x5
82,5x5
82,5x12

Raka mark
Ca. 4 set. Varierade stilen. Räknade ej reps.

Stångrodd
67,5x8
67,5x8
67,5x8
60x12

Plankan
(1min, 30sek vila)x3
Hanging Leg Raises
15 reps

[Southmountain25]

Face pulls
12,5x25
12,5x25
12,5x25

Hantelpress
30x13
30x12
30x9
17,5x7 (drop)

Dips
KVx10 (ringar)
KVx8 (ringar)
KVx10 (vanliga)

Incline hantelpress
12,5x12 (super)
12,5x15
12,5x10

Cable flyes
15x10
12,5x10
10x13

Pull ups
KVx10 (ringar)
KVx8 (ringar)
KVx7 (vanliga)

Lateral raises
10x11
8x14
8x12
5x11 (långsamma)