Bryst/Skulder/Triceps - Mandag og Torsdag
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Bryst: 
Barbell Bench press 5 x 5
Dumbbell Bench Press 4 x 8
Smith Incline Bench Press 4 x 8
Dumbbell Pullover 4 x 8
Dumbbel Flyers 4 x 8

Skulder:
Military Press 4 x 8
Barbell Upright Row 4 x 8
Lateral Raises 4 x 8
Smith el. Barbell Upright Row 4 x 8

Triceps:
French Press (http://www.exrx.net/WeightExercises/Triceps/BBLyingTriExt.html) 4 x 8
Cable Bent-over Triceps Extension 4 x 8
Dips 4 x 8

Underarm:
Barbell Wrist Curl 4 x 8
Reverse Barbell Wrist Curl 4 x 8



Onsdag Off



Ben/Ryg/Biceps/Mave - Tirsdag Og Fredag
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Ben:
45° Leg Press 4 x 8
Leg Extensions 4 x 8
Smith Stiff Leg Deadlift 4 x 8

Læg:
Smith Standing Calf Raise 4 x 8

Ryg:
Pulldown m. bredt greb 4 x 8
Pulldown m. smalt greb 4 x 8
Dumbbell Bent-Over One Arm Row 4 x 8
Seated Row 4 x 8
Barbell 45° Hyperextension 4 x 8

Biceps:
Barbell Curl 4 x 8
Barbell Preacher Curl 4 x 8
Dumbbell Hammer Curl 4 x 8
Cable Curl 4 x 8

Mave:
Sit-ups m. belastning - lige 3 x 12
Sit-ups m. belastning - skrå 3 x 12