Uge 10-12 - increase weight
- Fokus på tunge vægte
Pausetider: 100-200s mellem din sæt
Dag 1 Glute focus / moderat vægt
BB Squat - -
Tempo: Langsom ned og hurtigt
smith stativ sumo squat - -
Tempo: Langsom ned og hurtigt
Start of superset
Pile squat
Glutes - Kettlebell - Strength
Eleveted frog pump
Glutes - Bands - Strength
Tempo: Lang tempo
End of superset
Step up
Glutes - Dumbbell - Strength
Tempo: Langsom ned og hurtigt
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Created by CoachBySkovlund
Updated: 17 February 2022
5 sets 10-12 reps Rest 60 secs 5 sets 10-12 reps Rest 60 secs 3 sets 15 reps Rest 0 secs 3 sets 15 reps Rest 60 secs 3 sets 12 reps Rest 60 secs Page 1 of 9
Cable kickback -Sqeeeze i toppen i 2s 3 sets 15 reps Rest 60 secs Page 2 of 9
Dag 2 back, arms og shoulders
Bent Over Barbell Row
Middle Back - Barbell - Strength
Straight pull down
Lats - Cable - Strength
Start of superset
Cable face pull - -
End of superset
Lateral raises - -
Start of superset
Bicep curl
Biceps - Dumbbell - Strength
Standing Dumbbell Triceps Extension
Triceps - Dumbbell - Strength
5 sets 15 reps Rest 60 secs 4 sets 12-13 reps Rest 60 secs 3 sets 12 reps Rest 0 secs 3 sets 12 reps Rest 60 secs 4 sets 15 reps Rest 60 secs 4 sets 15 reps Rest 60 secs Page 3 of 9
End of superset
3 sets
Dette skal laves som en cirkeltræning
Russian Twist
Abdominals - Body Weight - Strength
reps
secs 3 sets
reps
Push up plank
Abdominals - None - Strength
3 sets
- -
Sit ups
15
Rest 0
15
Rest 0
secs
15
Rest
Page 4 of 9
reps
60 secs
Dag 3 Glute focus / heavy
smith stativ sumo squat
Start of superset
Walking lunges
Quadriceps - Dumbbell - Strength
End of superset
b-stance Hip thrust bands
Glutes - Bands - Strength
Hip thrust BB
Glutes - Barbell - Strength
RDL DB - -
Cable kickback
- -
-3 sets 15 reps Rest 60 secs 3 sets 15m reps Rest 60 secs 3 sets 12-15 reps Rest 0 secs 3 sets 20 reps Rest 60 secs 3 sets 12 reps Rest 60 secs 3 sets 15 reps Rest 60 secs Page 5 of 9
Kick backs into abduction
Glutes
Bands - Strength 3 sets 12 reps Rest 60 secs Page 6 of 9
-
Dag 4 Abs, Back and biceps
Pull-Ups
Lats - Body Weight - Strength
Assisted pull med elastik
V-Bar Pulldown
Lats - Cable - Strength
Straight pull down
Lats - Cable - Strength
Cable row
Lats - Machine - Strength
Bicep curl into rows
Middle Back - Dumbbell - Strength
Start of superset
Push up plank
Abdominals - None - Strength
4 sets 8-10 reps Rest 60 secs 4 sets 10-12 reps Rest 60 secs 3 sets 12-15 reps Rest 60 secs 3 sets 12-15 reps Rest 60 secs 3 sets 12-15 reps Rest 60 secs 3 sets 20 reps Rest 0 secs Page 7 of 9
Alternated leg raises
Toe Touch Abdominals - None - Strength
Abdominals - Body Weight - Strength End of superset 3 sets 20 reps Rest 0 secs 3 sets 20 reps Rest 40 secs Page 8 of 9
Dag 5 Glute focus moderat/tung
Reverse elevated lunge
Sumo Squats KB - -
Cable Pull Through Glutes - Cable - Strength
RDL DB - -
Eleveted frog pump Glutes - Bands - Strength
Eleveted frog pump one leg Glutes - Bands - Strength
vægt
- -
of superset
Start
5 sets 15 reps Rest 60 secs 4 sets 15 reps Rest 60 secs 3 sets 20 reps Rest 60 secs 4 sets 15 reps Rest 60 secs 3 sets 20 reps Rest 0 secs 3 sets 20 reps Rest 60 secs Page 9 of 9
End of superset
