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The2Rs
Mandag :
Fokus på bryst, ryg og mave.
Tirsdag :
Skal der løbes.
Onsdag :
Handler om de GUNS der manger størelse.
Torsdag :
Løbe. Bare Løbe.
Fredag :
Skulde, ryg og Mave.
Lørdag :
Bryst udholdenhen, Ben styrke, Mave.
Søndag :
Slap af du har fortjent det.
(Hvis ikke så løb en tur)
Bench Press Machine
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4x12,10,8,6 reps |
rest: 60s
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Cable Crunch
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3x10 reps |
rest: 60s
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Barbell Incline Bench Press
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3x12,10,8,6 reps |
rest: 60s
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Cable Russian Twists
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3x10 reps |
rest: 60s
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Pull Ups
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4x12,10,8,6 reps |
rest: 60s
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Hanging Leg Raise
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3x8 reps |
rest: 60s
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Dumbbell Bench Press
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3x12,10,8,6 reps |
rest: 60s
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Cable Side Bends
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3x10 reps |
rest: 60s
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One Arm Dumbell Row
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4x12,10,8,6 reps |
rest: 60s
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Cable Seated Row
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3x12,10,8,6 reps |
rest: 60s
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Dumbbell Incline Bench Press
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3x12,10,8,6 reps |
rest: 60s
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Wood Chops with Cable
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3x10 reps |
rest: 60s
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Wide Grip Lat Pulldown
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4x12,10,8,6 reps |
rest: 60s
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Cable Lower Chest Raise
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4x12,10,8,6 reps |
rest: 60s
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Running
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0x0 reps |
rest: 80s
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Barbell Curl
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4x12,10,8,6 reps |
rest: 60s
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Hanging Leg Raise
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3x20 reps |
rest: 60s
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Barbell Triceps Extension
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4x12,10,8,6 reps |
rest: 60s
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Weight Plate Russian Twist
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3x8 reps |
rest: 60s
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Alternate Dumbbell Preacher Curl
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4x12,10,8,6 reps |
rest: 60s
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Weight Plate Around the World Decline Crunch
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3x8 reps |
rest: 60s
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Barbell Close Grip Bench Press
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4x12,10,8,6 reps |
rest: 60s
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Kettlebell Pass Between The Legs
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3x8 reps |
rest: 60s
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Dumbbell Bicep Curl
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4x12,10,8,6 reps |
rest: 60s
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Kettlebell Advanced Windmill
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3x8 reps |
rest: 60s
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Barbell Seated Overhead Triceps Extension
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4x12,10,8,6 reps |
rest: 60s
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Kettlebell Bent Press
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3x8 reps |
rest: 60s
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Dumbbell Zottman Curl
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4x12,10,8,6 reps |
rest: 60s
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Kettlebell Figure Eight
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3x8 reps |
rest: 60s
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Cable Triceps Pushdown
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4x12,10,8,6 reps |
rest: 60s
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Dumbbell Concentration Curls
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4x12,10,8,6 reps |
rest: 60s
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Dumbbell Standing Triceps Extension
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4x12,10,8,6 reps |
rest: 60s
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Running
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1x0 reps |
rest: 60s
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Dumbbell Arnold Press
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4x12,10,8,6 reps |
rest: 60s
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Parallel Bar Leg Raise
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4x8 reps |
rest: 60s
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Dumbbell Shoulder Shrug
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4x12,10,8,6 reps |
rest: 60s
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Plank with Side Kick
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4x8 reps |
rest: 60s
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Dumbbell Lateral Raise
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4x12,10,8,6 reps |
rest: 60s
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Weight Plate Russian Twist
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4x8 reps |
rest: 60s
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Dumbbell Shoulder Press
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4x12,10,8,6 reps |
rest: 60s
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Cable Kneeling Pulldown
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3x8 reps |
rest: 60s
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Behind The Head Military Press
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4x12,10,8,6 reps |
rest: 60s
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Wide Grip Lat Pulldown
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4x12,10,8,6 reps |
rest: 60s
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Oblique Raises on Parallel Bars
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4x8 reps |
rest: 60s
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One Arm Dumbell Row
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4x12,10,8,6 reps |
rest: 60s
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Cable Back Incline Pushdown
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3x8 reps |
rest: 60s
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Cable Deadlift
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3x8 reps |
rest: 60s
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Pull Ups
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3x8 reps |
rest: 60s
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Smith Machine Upright Row
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3x8 reps |
rest: 60s
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Smith Machine Shrug
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4x12,10,8,6 reps |
rest: 60s
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Barbell Bench Press
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4x10,8,6,4 reps |
rest: 60s
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Decline Reverse Crunch
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3x8 reps |
rest: 60s
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Chest Dip
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4x10,20,30,40 reps |
rest: 60s
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Leg Press
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4x12,10,8,6 reps |
rest: 60s
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Ab Rollout on Knees
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3x8 reps |
rest: 60s
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Barbell Squat
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4x12,10,8,6 reps |
rest: 60s
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Push Up
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4x20 reps |
rest: 60s
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Abdominal Pendulum
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3x8 reps |
rest: 60s
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Close Hand Pushup
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4x20 reps |
rest: 60s
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Leg Extensions
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4x12,10,8,6 reps |
rest: 60s
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Lying Leg Curls
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4x12,10,8,6 reps |
rest: 60s
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Bench Pushups
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4x20 reps |
rest: 60s
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Windshield Wipers
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3x8 reps |
rest: 60s
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Advanced Kettlebell Windmill
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3x8 reps |
rest: 60s
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Plank
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3x1 reps |
rest: 60s
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