1-board Bench, Paused 100/110kg 1×5, 120/130/140/150/155kg 1×2 2-board Closegrip, Paused 140kg 1×2, 130kg 2×4 3-board Closegrip, Paused 130kg 2×5 Rolling… Läs mer »
Squat vs Purple Bands 100-120kg 10×2, 1 min vila mellan set Paused Squat 150kg 4×5 Reverse Hyper 100kg 4×10 Abs… Läs mer »
Speed Bench vs Red Bands Smalt 80kg 3×3 Mindre smalt 85kg 3×3 Mellangrepp 90kg 3×3 100kg utan band, 1×15 Incline… Läs mer »
Bench Press 100kg 4×10 100kg 1×20 Closegrip 100kg 2×10 Overheadpress 50kg 4×8 Chins 5×5 Rolling Triceps 3×15 Reverse Hyper 80kg… Läs mer »
SSB Bar Squat 130kg 5×2, 2 min rest Deadlift 170/220/250/262.5kg 1×3 Lunges 3×10 Band Leg Curls 2×30 Reverse Hyper 4×10… Läs mer »
Closegrip Bench Press, paused 100/110/120/130/140kg 1×2, 142.5kg 1×1.5 (bommade rep 2) 2-kloss, closegrip 140kg 1×2.5 (bommade tredje) 130kg 1×4 3-kloss,… Läs mer »
Squat, no sleeves 140/150/160/170/180kg 1×5 SSB Good Morning 100kg 4×5 Zercher Paused Squat 80kg 3×6 Back Raise 1×25 Ab Pulldown… Läs mer »
Speed Bench 90-95kg 15×3, 3 olika grepp Flat Dumbbell Bench Press 25×20, 31×15, 41×10 Seal Row 60/80/90/90kg 1×6/6/6/8 Side Raises… Läs mer »
Bench Press 120kg 4×6, 1×11 Standing Dumbbell Overheadpress 15/20/25/30kg 1×10 Chins 2×5, 20kg 1×3, 30kg 1×3 Rolling Triceps 4×20 Side… Läs mer »
SSB Bar Squat 130kg 5×2, 2 min rest Beltless Deficit Deadlift 200/230/250kg 1×2, 270kg 1×1 Rack Pull, slightly below knee.… Läs mer »
Medium Grip Bench Press, Paused 100/110/120/130/140/145kg 1×2 Regular Slingshot Bench Press 130kg 5×8 Barbell Rows 80kg 4×8 Bradford Press 3×10-16… Läs mer »
Squat, no sleeves 130/140/150/160/170kg 1×5, 170kg 1×3 SSB Good Mornings 70kg 1×5, 90kg 4×5 Zerchers, Paused 70kg 3×6 Back Raises… Läs mer »
Speed Bench Closegrip 90kg 4×3 Little Wider 92.5kg 4×3 Medium grip 95kg 4×3 Dumbbell Bench Press 25kg 1×30 30kg 1×18… Läs mer »
Bench Press 110kg 4×8 110kg 1×15 (pb) Standing Dumbbell Shoulder Press 17.5-27.5kg 4×10 Chins, 50 reps totalt Rolling Triceps 4×15… Läs mer »
SSB Paused Squat 130kg 5×3 SSB Good Mornings, beltless 70/90/110kg 1×10 130/140kg 1×5 150/160kg 1×3 Leg Extensions 1×20/15/15 Reverse Hyper… Läs mer »
Bench Press, Paused 100/110/120/130/140/145kg 1×2 Slingshot Bench Press 120kg 5×10 Incline JM Press 30-37.5kg 5×10 Bradford Press 2x Massor, det… Läs mer »
Box Squat, 100/120/140/160/180/190kg 1×2 Sumo Deadlift 160kg 5×5, 2-3min vila Band Leg Curls 3×30+ Back Raises+8kg, 2×25 Abwheel 2×15 Körde… Läs mer »
Speed Bench 90-95kg 9×3, 3 olika grepp. Flat Dumbbell Bench Press, 17.5kg 1×30, 27.5kg 1×20, 37.5kg 1×12 Seal Row 60/80/90/100kg… Läs mer »
Bench Press 100kg 4×10, 1×18 Double Standing DB Press, 16/22.5/27.5/16kg 1×10 Chins 50 reps totalt, 5-6 reps per set Dips… Läs mer »
High Bar Paused Squat 130kg 1×3, 4×2 Deadlift 200/240/270/285kg 1×1, 220kg 3×2 Knee-Level Rack Pull 200kg 4×5 Reverse Hyper 60kg… Läs mer »
Bänk TnG; 100/120/130/140/150/160 Slingshot med stopp, 140 3×3 Vanlig med stopp 120 1×3, 140/150 1×1 Incline JM 30/40/40/40/35 1×10 Supinated… Läs mer »
Feet-Up Bench Press ”100kg” 4×10 Dumbbell Bench Press 30/40/40kg 1×10 30kg 3×12 Seated Cable Row 5×10 Side Raises 4×25 Rear… Läs mer »
Feet-Up Bench Press 115kg 6×6 Slingshot, 115kg 4×10 Neutral Grip Chins 50 Reps, massa femmor och en tia Rolling triceps… Läs mer »
High Bar Paused Squat 130kg 5×3 Deadlift 200/240/250/260/200/200/200kg 1×2 Dimel Deadlift 120kg 3×10 Back Raise+20kg 3×10 Ab Pulldowns 3×10 Side… Läs mer »
Feet-Up Bench Press 100/110/120/130/135kg 1×3 Supinated Chinups 3×6 Incline JM press 30/40/45/45/45kg 1×10 Band Tricep Pushdowns 3×50 Hammer Curls 10×10… Läs mer »
Squat, 135kg 5×5 Sumo Deadlift, 150kg 5×5 Good Mornings, 60kg 1×6/8/8 Back raise 2×15 Abwheel 2×15 Louie Abs 2×15 Försökte… Läs mer »
Feet-Up Bench Press 95kg 10×10 Barbell rows 5×10 Fat grip thumbless bar Holds, 60-80-90-100kg 1x10sek Ez bar Curls 4×10 Side… Läs mer »
Feet-Up Bench Press 110kg 6×6 Slingshot, 110kg 4×10 Chins, 1×5/10/10/10/5/5 Rolling Triceps 5×10 Hammer Curls 5×10 Side Raises 3×15 Ganska… Läs mer »
Beltless Deadlift 200/210/220kg 1×5 Dimel Deadlift 120kg 3×10 Leg Extensions 5×10 Abs 6 sets Back Raise 3×10 Lättare pass eftersom… Läs mer »
Feet-Up Bench Press 80/90/100/110/120/130kg 1×5 Supinated Chinups 3×3 8 sec eccentric, 20kg Tricep Extensions 5sets Arm Barbell Curl 3×3 8… Läs mer »
Paused Squats 70/110/130kg 1×5 140/160/170kg 1×3 190/200kg 1×2 Good Mornings 70kg 3×6 Lunges 3×10 Back Raise 2×15 Abwheel 2×15 Sista… Läs mer »
Feet-Up Bench Press 90kg 10×10 Dumbbell Row 4×8 Hammer Curl 5×10 Side Raises 3×15 Fat grip rack pull, pyramid up… Läs mer »
Feet-Up Bench Press 105kg 6×6 Slingshot 105kg 3×10 Chins 1×8/8/8/8/6/6/6 Rolling Triceps 5×8 Bicep Curls 5×10 Side Raises 3×15 Första… Läs mer »
Beltless Deadlift 240/260/280kg 1×1 250/240kg 1×3 RDL 160kg 2×6 No Help Squats 120/130kg 5×3 Leg Curls 4×10 Back Raise +15kg… Läs mer »
Feet-Up Bench Press 135/145kg 1×1, 155 1×0 Supinated Chins, 10kg 3×3 5sec eccentric Dips 10kg 3×5, superset with Band Tricep… Läs mer »
Paused Squat 80/100/120kg 1×5 140/150/160kg 1×3 170/180kg 1×2 Dimel Deadlift 120kg 3×10 Lunges 3×10 Backwards treadmill walk 2×1 min Back… Läs mer »
Feet-Up Bench Press 100kg 5×5 Overheadpress 40-50kg 5×5 Lar Pulldowns 3×10 Seated Row 3×8 Rolling triceps 4×10 Hammer Curls 4×10… Läs mer »
Feet-Up Bench Press 100kg 5×8 Neutral Grip Chins 1×6/6/6/6/6/6/6/4/4 Side Raises 3×15 BFR Curls 2×1 minute Tricep Pushdowns 4×15 Rear… Läs mer »
Beltless Deadlift 200/240/260/240/230/220kg 1×2 Beltless Squat 100kg 3×10 Leg Curl 3×10 Backwards treadmill walk, 1min Abs 6 sets Back raise… Läs mer »
Closegrip Shoulder Saver Press 100kg 5×10 Weighted Supinated Chins 3×3, 5sec negative Dips Machine 120kg 3×6 SuperSet with; Band Pushdowns… Läs mer »
Paused Squat 90/110/130kg 1×5 140/150/155kg 1×3 160/170kg 1×2 Stifflegged Deadlift 150kg 4×5 Lunges/Leg Curl superset 3×10 Bench Leg Raises 3×10… Läs mer »
Feet-Up Bench Press 100kg 5×10 Overheadpress 50kg 1×5, 55kg 4×5 Fatman Pullups, tijuana cluster Rolling Triceps 15kg 5×8 Hammer Curls… Läs mer »
Bench Press 100kg 5×10 Chins,1×6/6/6/5/5/5 Dips 5×5 Fat Grip Lift triples up to 175kg 1×3 Bicep Curls 5×10 Tricep Pushdowns… Läs mer »
Beltless Deadlift 240-260-275kg 1×1 190kg 5×3 Lunges 3×10 Leg Extensions 10×10 Leg Curls 3×15 Back Raises 2×12 Hanging Leg Raises… Läs mer »
Closegrip Shoulder Saver Bench 100kg 5×10 Chins 2×5 Underhand grip Chins 1×6/6/6/6/6/6/6/8 Closegrip Dips 5×10 Decline Rolling Triceps 5sec eccentric,… Läs mer »
Bench Press, paused 140-150-157.5kg 1×1 Dips 4×10 Curls 3×10 Rolling Triceps, 5sec eccentric, 3x60sec Preacher Curl, 5sec eccentric, 3x60sec Back… Läs mer »
Bench Press 107.5kg 1×15/12/10/10/10 Neutral Chins, 1×6/6/6/6/6/6/6/8/5 Rolling Thunder, triples up to 80kg 1×3 per arm Band Triceps 2×50 Fat… Läs mer »
