Treningslogg

[nikken90]

Supersett, zstang biceps og fransk: 32x8x3 på begge
Small benkpress: 50x8x1, 60x8x3
Bicep hammer curls: 18x8x4
Triceps pulldown kabe, dropp sett: start 50, 4 steg ned, 25% , 3 sett
Biceps curls, kabel, droppe sett: start 68, 4 steg, 25%, 3 sett

[nikken90]

Benkpress: 90kgx8x3
Benkpress skrå: 60x8x1, 70x8x2
Arnoldpress: 21x8x3
Omvendt flies: 10x8x3
Fronthev: 16x8x3
Upright row: 50x8x3
Shrugs: 31x8x3

[nikken90]

Knebøy: 80x8x1, 90x8x1, 80x8x1
Markløft: 100x8x3
Beinpress, et bein: 100x8x3
Leg extension: 16x8x1, 20x8x2
Leg curls: 25x8x3
Leg reise:75x8x3

[nikken90]

Stående roing:74x8x4
Bøyd over roing, manualer: 34x8x4
En arms roing, kabel: 64x8x3
Sittende roing: 66x8x3
Nedtrekk bredt: 59x8x4
Nedtrekk smalt, en arm: 52x8x3
Rygghev: 40x8x1
Hammer curls: 18x8x3

[nikken90]

Supersett, zstang, curls-fransk: 31x10x4
Small benkpress: 60x8x1, 70x8x2
Hammer curls: 18x8x3
Triceps pulldown kabel, droppsett: (54, 45, 32, 18 x alt hver) x2
Biceps curls, kabel, droppsett: (68, 54, 45, 18 x alt hver) x2

[nikken90]

Benkpress decline, manualer: 41x8x3
Skråbenk, manualer: 34x8x3
Flies, kabel: 23x8x4
Flies, manualer: 16x8x3
Brystpress: 86x8x1, 79x8x2
Smal benkpress: 60x8x3

[nikken90]

Knebøy: 80x8x3
Markløft:100x8x3
Beinpress, et bein; 80x8, 100x8, 110x8x2
Bein curls, et bein:15x8x13
Bein ekstension, et bein: 20x8x3
Leg hev; 75x8x3

[nikken90]

Stående roing: 70x8x3
Sittende roing, Bredt: 73x8x3
Nedtrekk bredt: 66x8x3
Nedtrekk smalt, en arm:52x8x3
Rygghev: 40x8x1, 50x8x2
Bicep hammer curls, manualer: 21x8x3

[nikken90]

Benkpress, manualer: 41x8, 43x8x2
Benkpress, manualer, skrå: 36x8x4
Flies, dype: 14x8x4
Smal benk: 50x8, 60x8x2
Flies, maskin, en arm: 86x8x3
Brystpress, maskin: 73x8, 79x8, 73x7
Dips: kroppsvekt x8x3
Sidehev stående: 20x8x1, 25x8x2

[nikken90]

Knebøy: 90x8x2, 85x8x2
Markløft: 110x8x3
Leg extension, et bein: 16x8x2, 20x8x2
Leg curls, et bein; 20x8x1, 23x8x2
Legg hev: 76x8x34

[nikken90]

Supersett, Franskpress - Hammercurls: 32x8 - 18x8, 32x12x3 - 16x12x3
Smal benk: 60x8x4
Bicepcurl, maskin: 6x41, 6x50, 8x41x2
Droppsett, Triceps pulldown: 64, 54, 45, 36, 27 (x2)
Droppsett, Biceps curls cable: 54, 45, 36, 27, 18 (x2)

[nikken90]

Stående roing: 80x8, 70x8x3
Sittende roing: 66x8, 73x8x2
Nedtrekk bredt: 59x8, 66x8, 59x8x2
Nedtrekk smalt, en arm: 52x8x3
En arms roing, utforstilling: 59x8, 64x8x2
Bicepcurl, zstang: 32x8x3
Shrugs, manualer: 25x8x3
Sidehev: 25x8x3
Rygghev: 48x8x3

[nikken90]

Benkpress, stang: 92x8, 92x6x2
Benkpress skrå, manualer: 36x8x4
Flies: 16x8x3
Flies, kabel: 18x8, 23x8x2
Brystpress, maskin: 73x8, 79x8, 73x8
Sidehev, manualer: 25x8x3
Dips: 12, 10, 8

[nikken90]

Knebøy: 84x8x3
Markløft: 100x8, 110x8x2
Beinpress, et bein: 100x8, 120x8x2
Legghev: 77x8x3
Leg extension, et bein: 22x8, 27x8x2
Leg curls, et bein: 20x8, 25x8x2

[nikken90]

Triceps pulldown kabel: 54x8, 59x8x2
Supersett, Biceps - Triceps: 32x8x2
Biceps hammer curls: 16x8x3
Seated Dips, maskin, droppsett: 91 - 75 - 59 - 45 x2