RP, Day 1, W2, Push, 18-07-30
Snedbänk: 80x8, 77.5x10,10 80x10,
Facepull: 25kgx20x4,
Bänk: 80x12,11,9 77.5x9,
Dips: 5,7,5,5,
Flyes: 14kgx10,12,10,10,
RP, Day 3, W2, Pull, 18-08-01
Chins: 10,9,8,8,
Sälrodd: 70x12,12,12, 72.5x10,
Kabelrodd: 60x12x4,
Latsdrag: 60x12,8,8,7,
Facepull: 30x10x4,
Hammer curls: 14kgx10,15,10,10,
10 min mage
RP, Day 4, W2 Push, 18-08-04
Militärpress: 50x8, 52.5x6, 50x10,
Bänk: 80x13,12,11,9,
Dips: 6,8,10,9,
Lateral raises 10kg: 15x4,
RP, Day 5, W2, Pull, 18-08-05
Chins: 10,10,9,10
Sälrodd: 72.5x12,12,12, 75x12 PB,
Sittande Rodd: 60x12,65x12x3,
Latsdrag: 65x9,8,8,8
RP, Day 6, W2, Legs, 18-08-06
Marklyft: 130x10 PB, 150x6 PB, 160x3 PB, 140x8 PB, 130x10
Sittande benpress: 180x15,18,20,20,
Benspark 4 set.
Toes to bar 4 set
KB swings 4 set
RP, Day 1, Push, W3, 18-08-07
Pass 1:
Bänk: 80x12, 85x10, 90x8, 85x9, 80x10,
Cable flyes 15x15,15, 17.5x10,8,10,
Snedbänk hantlar: 20x12,15, 22.5x12, 25x10,10,
Facepulls: 5 set
Dips: 8,8,9,6,6,
Pass 2, 5 set per övning:
Triceps pushdowns
Bänk 70x10 ca 8 set
Triceps overhead extension
Bröst maskin
RP, Day 2, W3, Pull, 18-08-08
Sälrodd: 7x012, 75x10,10,12,12,
Kabelrodd: 28.5x12,13,13,14, 33.5x9,
Farmers walk: 50kg + stång, 120m (20m sen vila),
Latsdrag: 28.5x10x5,
DB curls: 12.5kgx10x5
RP, Day 3, W3, Legs, 18-08-09
Benpress: 100x12, 15, 120x12, 130x10,10,
Benspark: 47x10, 54x12, 12, 61x15,
Hexbar marklyft: 100x15, 120x8, 15,
Vader i maskin: 20x10, 20x15, 30x15, 40x12,
Mage i maskin: 15kgx15, 20x10,
RP, Day 4, W3, Push, 18-08-10
Bänk: 80x12, 12, 10, 9, 8,
Snedbänk: 60x10, 70x10,10,
Militärpress: 50x8,10,8,8,
Cable flyes: 17.5x8, 15x12,15,10,10,
Triceps pushdown: 21x12, 24.5x15, 28x12,10,12,
Flyes i maskin 3 set
Axlar i maskin 3 set
RP, Day 5, W3, Pull, 18-08-11
Sälrodd: 70x13, 75x10, 10, 77x10, 80x10 PB,
T-bar rodd: 55x20, 65x12, 70x10, 12, 75x9,
Chins: 8,7,7, 10 m. lila band, 9 m. lila band,
Preacher curls: 22x12, 15, 27x10,10,10
Farmers walk: +50kg + stänger x 100m, +80kgx15m