Mon 18.mai.2009 - Back
Partial Deadlift - 140 x 8reps
Pullups - 2 x 8reps
One arm Hammer Row - 60 x 2sets x 8reps
Mon 18.mai.2009 - Back
Partial Deadlift - 140 x 8reps
Pullups - 2 x 8reps
One arm Hammer Row - 60 x 2sets x 8reps
Tue 19.mai 2009 - Chest
Bench Press - 120 x 5reps
Incline Bench Press - 100 x 6reps
Incline DB Flyes - 1 triple drop set
Wed 20.mai 2009 - Hamstrings
Good Mornings - 60 x 6reps
Standing Single Leg Curl - 60 x 15reps
Lying Single Leg Curl - 20 x 15reps
20min
Thu 21.mai 2009 - Shoulders and Arms
A1: SM Behind the neck Press - 60 x 2sets x 10reps
A2: Close grip Bench Press - 100 x 2sets x 4,3reps
A3: EZ bar Scott Curl - 50 x 2sets x 4,3reps
B1: One arm overhead DB Extension - 20 x 2sets x 5reps
B2: One arm DB Scott Curl - 20 x 2sets x 5reps
C: Incline DB rear delt laterals - 10`s x 20reps
30min
Sat 23.mai 2009 - Quads
Front SQ - 100 x 2sets x 1rep
Back SQ - 120 x 3reps
20min
Mon 25.mai 2009 - Back
Pullups - 12reps
Partial Deadlift - 140 x 9reps
One arm DB Row - 60 x 12reps
One arm Hammer Row - 80 x 9reps
50min
Tue 26.mai 2009 - Chest
Bench Press - 120 x 2sets x 3reps
Incline Bench Press - 100 x 2sets x 4,3reps
Hammer Chest Press - 80 x 2sets x 5reps
30min
Wed 27.mai 2009 - Hamstrings
Good Mornings - 60 x 8reps
Back ext - 20reps
Lying Single Leg Curl - 30 x 2sets x 3reps
Thu 28.mai 2009 - Shoulders and Arms
A1: SM Behind the neck Press - 60 x 2sets x 12reps
A2: Close grip Bench Press - 100 x 2sets x 4reps
A3: EZ bar Scott Curl - 50 x 2sets x 4reps
B1: One arm overhead DB Extension - 20 x 2sets x 6reps
B2: One arm DB Scott Curl - 20 x 2sets x 6reps
30min
Fri 29.mai 2009 - Quads
Front SQ - 100 x 2sets x 1rep
Back SQ - 120 x 2sets x 1rep
Sun 31.mai 2009 - Chest, Delts, Triceps
Bench Press - 120 x 3reps
Incline DB rear delt laterals - 15s x 15reps Seated DB Laterals - 10
s x 20reps
Pressdowns - 1triple drop set
1.june 2009 - Shoulders + Biceps
MP - 60 x 2sets x 6reps
Hammer Strength Shoulder Press - 80 x 2sets x 6reps
Hammer Strength Bicep Curl - 40 x 2sets x 6reps
30min
Tue 2.june 2009 - Legs
Front SQ - 100 x 1rep
Back SQ - 120 x 4reps
Bulgarian Split SQ w/DBs - 20
s x 8reps
Lying Single Hammer Strength Leg Curl - 25 x 8reps
Wed 3.june 2009 - Back
Pullups - 3sets x 11,9,8reps
Half Deadlift in power rack - 160 x 3sets x 1rep
One arm Hammer Strength Row - 90 x 2sets x 3reps
60min
Thu 4.june - Chest and Triceps
BP - 120 x 3sets x 3reps
Incline BP - 100 x 3sets x 3reps
Incline DB Flyes - 35`s x 3sets x 4reps
One arm overhead DB Extension - 20 x 3sets x 6reps
60min
Fri 5.june - Biceps
EZ bar Curl - 50 x 12reps
EZ bar Scott Curl - 50 x 8reps
Incline DB Curl - 1triple drop set
15min
Sat 6.june 2009 - Legs
Front SQ - 100 x 1rep
Back SQ - 120 x 3sets s 2reps
Bulgarian Split SQ w/DBs - 30
s x 4reps
Lying Single Hammer Strength Leg Curl - 30 x 4reps
Mon 8th June 2009 - Shoulders + Biceps
MP - 60 x 2sets x 10reps
Seated DB Laterals - 1triple drop
Incline DB rear delt laterals - 1triple drop
Incline DB Curl - 1triple drop
One arm DB Scott Curl - 1triple drop
Tue 9th June 2009 - Legs
A1: Bulgarian Split SQ w/DBs - 25
s x 4sets s 4reps
A2: Lying Single Hammer Strength Leg Curl - 25 x 4sets x 4reps
B: Back Extension - 30reps
40min
Wed 10th June 2009 - Back
Pullups - 2sets x 12reps
One arm Hammer Strength Row - 80 x 2sets x 12reps