14/12-18

Bänkpress 90kgx10reps 110kgx5reps 130kgx3reps 140kgx2reps 147.5kgx6reps pb 157.5kgx3reps pb Klossbänk 12cm 140kgx3reps 150kgx3reps 160kgx2reps 170kgx1rep 180kgx1rep 185kgx1rep 190kgx1rep 200kgx1rep MR 122.5kgx11reps 105kgx16reps 87.5kgx20reps Sälrodd 50kgx10reps 70kgx10reps 80kgx10reps 90kgx8reps 90kgx7reps 80kgx10reps 70kgx12reps Latsdrag 5setx10reps Liggande triceps extensioner 6setx12reps 16kg Bicepscurls stege 6set Facepulls 5setx20reps  

13/12-18

Boxböj speed mot band 80kgx3reps 100kgx3reps 120kg 6setx3reps Marklyft mot band med paus i botten 100kgx2reps 120kg 6setx3reps Goodmornings 40kgx10reps 50kgx10reps 60kg 3setx10reps 50kgx12reps Lårcurl 5setx10reps Benspark 5setx10reps Reversed hyper 5setx10reps Mage 12set Ryggresningar stång 3setx15reps

10/12-18

Bänkpress 100kgx10reps 105kgx10reps 110kgx10reps 115kgx10reps 120kgx10reps 125kgx9reps 115kgx10reps 110kgx10reps Chins 6setx10reps Sittande rodd 6setx15reps Rullande tricepsextensioner 6setx12reps 16kg Bicepscurls 5setx12reps Facepulls 6setx20reps

9/12-18

SSB Boxböj 100kgx5reps 120kgx3reps 130kgx2reps 140kgx1rep 152.5kgx1rep pb 157.5kgx1rep pb 162.5kgx0reps Kronlyft 120kgx5reps 170kgx5reps 180kgx5reps 190kgx2reps 170kg 2setx5reps Raka marklyft 100kgx12reps 120kgx12reps 130kgx9reps 100kgx12reps Höftlyft med 25a 4setx15reps Reversed hyper 85kg 4setx12reps Mage 12set Ryggresningar med stång 30kg 15reps 11reps 10reps 9reps

7/12-18

Bänkpress MR 132.5kgx11reps 140kgx8reps 147.5kgx5reps Kloss 12cm 150kgx3reps 160kgx3reps 170kgx2reps 175kgx1rep 180kgx0reps dåligt tekniskt 180kgx1rep MR 105kgx17reps 87.5kgx22reps Sittande rodd 6setx10reps Sittande rodd i maskin 6setx12reps Latsdrag 6setx12reps Rullande tricepsextensioner 6setx12reps Bicepscurls rep 6setx15reps Facepulls 5setx20reps