legs

Mit Benprogram

Halløjsa!

Jeg er netop kommet hjem fra den vildeste bentræning! Øv øv øv den nummi kommer til at gøre ondt i morgen. Lige som så mange andre har jeg nok lidt et had/kærlighedsforhold til bendag. På den ene side er det så uendeligt hårdt – på den anden side er benene et af de steder jeg virkelig kan se fremgang. Jeg har faktisk lige slået min PR i benpres! J Efter sommerferien tog jeg 110kg – nu tager jeg 140kg!
Hvis i kunne tænke jeg lidt inspiration til benøvelser – så poster jeg mit benprogram herunder. I må endelig spørge, hvis der er nogle øvelser I ikke kender J

Opvarmning: crosstræner i 10 min

Squat 3×10 med 50kg + 3×10 med 40kg
Benpres 2×10 med 140kg + 3×10 med 130kg

Tabata
Front squat x20 med 10kg
Sumo squat x20 med 10kg
Bulgarian twist squat x15 (på hvert ben) med 10kg
x3

Seated leg curl 3×10 med 80lbs
Leg extension 3×10 med 80lbs
Eagle Glute 3×10 (på hvert ben) med 170lbs.
Calf raises 3×15 med 80lbs

Afsluttende bonus: stairmaster 10 min (en ægte dræber!)

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Lyt til lækre Ryan 😉 Haha

// I just came a crazy leg workout – my butt is going to hurt so bad tomorrow! I love leg day – mostly beacouse I have seen a lot of progress lately. In the summer I leg pressed 110kg – now I do 140kg! //

THIS WEEK #2

Hey Guys

I’ve had the busiest week ever (I say that every week but they just keep getting busier and busier..) I’m trying to arrange a big party for my parents but I have to keep up with homework and workouts meanwhile. Luckily I now have a week off from school (winter holyday in Denmark). I really wanted to go skiing but my family decided to stay home this year.. Instead I’m gonna hang with my friends – maybe we’ll go bowling or have a movie night. I definitely have the best friend in the world 🙂

As said I’ve been working pretty hard this week – here’s this week’s workout routine:

Monday: 1 and a half hour at the gym: abs and chest

Tuesday: Cardio: 8 km run

Wednesday: 1 and a half hour at the gym: LEGS

Thursday: Cardio: 5,5 km run

Friday: 2 hours at the gym: abs, back and shoulders

Saturday: 1 hour at the gym: triceps and biceps

Sunday: Cardio: 12 km run

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