Rep Effort Upper 14/7 -21

Bench Press 80kg 7×20
Lat Pulldowns 4×10
Dumbbell Pullovers 4×12
Bent Trap Raises 4×10
Hammer Curl 4×12

Nu börjar slitaget sätta sig.

Martin Lindby-Aas

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Repetition Effort Upper 16/8 -21

Bench Press 102.5/110/115/120/130/132.5kg 1×6 100kg 1×16/14 Rolling Triceps 4×10-12 Single Arm Triceps Pushdown 1×100/80/70 Facepulls 4×15 Seated Curls 4×10-12 Inte… Läs mer »

Rep Effort Lower 23/9 -21

SSB Squat 110kg 4×8 Deficit Stifflegged Deadlifts 120kg 3×10 Walking Lunges 3×10 Abwheel 2×10 GHR situps 2×10 Reverse Hypers 80kg… Läs mer »

Dynamic Effort Upper 28/10

Bench Press, paused90/100/110kg 9×3, 3 gripsIncline DB Press35×20, 30×20, 26×20Side Raises 3×15Facepulls 4×15Neck things, 5sets Speedbänk med stegrande vikt inför… Läs mer »

Max Effort Lower 25/4 -21

Beltless Deficit Deadlift 220kg 1×2, 250kg 1×1, 265kg 1×2 Beltless Squat 150g 5×5 Rev.Hyper 90kg 2×15 KB Swings 28kg 4×15… Läs mer »