4 økter

Created by

Marte Wæge

Ben 1

Monday

Squat (Barbell)

Squat (Barbell)

9 sets

Sumo Deadlift

5 sets

Romanian Deadlift (Barbell)

Romanian Deadlift (Barbell)

4 sets

Hip Thrust (Machine)

Hip Thrust (Machine)

3 sets

Leg Extension (Machine)

Leg Extension (Machine)

4 sets

push ish

Tuesday

Bench Press (Barbell)

Bench Press (Barbell)

6 sets

Standing Military Press (Barbell)

Standing Military Press (Barbell)

5 sets

Standing Cable Fly

Standing Cable Fly

4 sets

Triceps Rope Pushdown

Triceps Rope Pushdown

4 sets

Single Arm Triceps Pushdown (Cable)

Single Arm Triceps Pushdown (Cable)

3 sets

Cable One Arm Biceps Curl

Cable One Arm Biceps Curl

4 sets

Hammer Curl (Dumbbell)

Hammer Curl (Dumbbell)

3 sets

back & bi

Thursday

Deadlift (Barbell)

Deadlift (Barbell)

9 sets

Seated Leg Curl (Machine)

Seated Leg Curl (Machine)

4 sets

Lat Pulldown (Machine)

Lat Pulldown (Machine)

4 sets

Iso-Lateral Row (Machine)

Iso-Lateral Row (Machine)

4 sets

Single Arm Lateral Raise (Cable)

Single Arm Lateral Raise (Cable)

3 sets

Cable One Arm Biceps Curl

Cable One Arm Biceps Curl

3 sets

Back Extension (Weighted Hyperextension)

Back Extension (Weighted Hyperextension)

2 sets

back & bi uten mark

Friday

Sumo Deadlift

6 sets

Lat Pulldown (Machine)

Lat Pulldown (Machine)

5 sets

Iso-Lateral Row (Machine)

Iso-Lateral Row (Machine)

4 sets

Face Pull

4 sets

Single Arm Lateral Raise (Cable)

Single Arm Lateral Raise (Cable)

2 sets