Leg Day – Day 1
Legs – Dag
1
Warm Up
Sets
Working
Sets
Reps
RPE / 1RM
Rest
(Minutter)
Notes
Squat
4
2
5
8/80%
3-4
FOCUS ON
TECHNIQUE
AND
EXPLOSIVE
POWER!
RDLS
1
3
12 - 15
7-8
1-2
BSS
1
3
15 - 20
N/A
Leg Exs
1
3-4
15 - Fail
N/A
2-3
SuS Maskin
1
3
15 - 20
7-8
2
3
Fail
10
1-2
Leg Press
@
Gå tungt,
fokus på
bevegelse
Ikke gå for
tungt, fokus
på skvise
Chest and Shoulders – Day 1
Chest /
Skuldre
Warm Up
Sets
Working
Sets
Reps
RPE / 1RM
Rest
(Minutter)
Notes
Bench
4
1
3
8.5
4-5
HARD SET
Bench Pause
0
2-3
10
67% / N/A
2- 3
Pause på 2
sek
OHP
2
3
8
70% - N/A
2-3
RESET
EACH REP
(DON'T
TOUCH-AN
D-PRESS)
Incline DBP
1
3
15 - Fail
N/A
2-3
Flat DBP
1
3
15 - Fail
N/A
2-3
Chest Flyes
1
3
15
8-9
1-2
Lateral
Raises
1
3
15-20
8-9
1-2
Arnold Press
1
3
12-15
7-8
1-2
Face Pull
1
3
15 - 20
8-9
2-3
Reverse Pec
Deck
1
3
12 - 15
8-9
1-2
Back and Arms – Day 1
Reps
RPE / 1RM
3
8-10
7-8
1-3
4
3
4
80% - N/A
3-5
Bent Over
Rows
2
2
12-15
7-8
2-3
Close Grip
Seated
2
2
12-15
8-9
1-2
Lat
PullDown
(Begge
Måter)
1
3
12-15
8-9
1-2
Rope
PullOver
1
3
15-20
7-8
1-2
1
3
12-15
7-9
1-2
Hammer
Curls
1
3
10-12
9
1-2
Incline
Curls 21s
1
3
21
9-10
2-3
1
3
12-15
8-9
1-2
4
15
8-9
1-2
3
12-15
8-9
1-2
Back /
Arms
Warm Up
Sets
Working Sets
PullUps
Med Vekt
1
Deadlift
Rest
(Minutter)
Ez Bar Curls
Seated OH
ext
Skull
Crusher
Triceps
Pressdown
1
Notes
Lette vekter
Fokuser på å
strekke latsa
Leg Day – Day 2
Legs - Dag 2
Reps
RPE / 1RM
3
4
80%
3-4
1
3
12 - 15
7-8
1-2
BSS
1
3
15 - 20
N/A
Leg Curl
1
3
15
7-8
2
Ikke gå for
tungt, fokus
på skvise
Leg Exs
1
3-4
15 - Fail
N/A
2-3
Drop set på 2
siste set
3
Fail
10
1-2
Warm Up
Sets
Working Sets
Squat
4
RDLS
Leg Press
Rest
(Minutter)
Notes
FOCUS ON
TECHNIQUE
AND
EXPLOSIVE
POWER!
Gå tungt,
fokus på
bevegelse
Back and Arms – Day 2
Reps
RPE / 1RM
3
8-10
7-8
1-3
4
3/4
4/2
80% / 75%
- N/A
3-5
1
3
12-15
7-8
1-2
2
2
12-15
8-9
1-2
Lat
PullDown
(Begge
Måter)
1
3
12-15
8-9
1-2
Rope
PullOver
1
3
15-20
7-8
1-2
1
3
12-15
7-9
1-2
Hammer
Curls
1
3
10-12
9
1-2
Incline Curls
1
3
15
9-10
1-2
En arm om
gangen
Arnold /
Preacher
Curls
0
4
12-15
8.9
1-2
En arm om
gangen
Back /
Arms
Warm Up
Sets
Working Sets
PullUps Med
Vekt
1
Deadlift /
Pause
One Arm Rows
Close Grip
Seated
Rest
(Minutter)
Notes
Lette vekter
Fokuser på å
strekke latsa
Ez Bar Curls
Chest, Shoulders and Triceps – Day 2
Chest /
Skuldre/Trice
ps
Warm Up
Sets
Working Sets
Reps
RPE / 1RM
Rest
(Minutter)
Notes
Bench
2
3
4
8.5
2-3
HARD SET
Bench Pause
3
3
5
75% / N/A
2- 3
Pause på 3 sek
OHP
2
3
8
70% - N/A
2-3
RESET
EACH REP
(DON'T
TOUCH-AN
D-PRESS)
Incline DBP
1
3
15 - Fail
N/A
2-3
Flat DBP
1
3
15 - Fail
N/A
2-3
Chest Flyes
1
3
15
8-9
1-2
1
3
15-20
8-9
1-2
Arnold Press
1
3
12-15
7-8
1-2
Face Pull
1
3
15 - 20
8-9
2-3
1
3
12 - 15
8-9
1-2
1
3
12-15
8-9
1-2
4
15
8-9
1-2
3
21
9-10
2-3
Lateral Raises
Reverse Pec
Deck
Seated OH
ext
Skull
Crusher
Triceps
Pressdown
21s
1