1 WEEK
Monday - 1.b.p. – 50% 5X1, 60% 4X1,70% 3X2, 80% 3X5 (30)
3.b.p. – 55% 5X1,65% 5X1,75% 4X4 (26)
Tuesday - 1.Incline bench press 4X6. (24)
2.Dips 6X5. (with weights)
Wednesday - 1.b.p – 50% 6x1, 60% 6X1, 70% 4X2, 75% 3X2, 80% 2X2, 85%, 1X2, 80% 2X2, 75% 3X2, 70% 4X1, 65% 5X1, 60%, 6X1, 55% 7X1, 50% 8X1. (71)
Friday - 2.b.p. – 50% 5X1, 60% 4X1, 70% 3X2, 80% 2X5 (25)
Saturday - 2.Press behind the neck 5X5. (25)
3.Dips 4X6.
Total in a week – 201 lifts
2 WEEK
Monday - 1.b.p. 50% 5X1, 60% 4X1, 70% 3X2, 80% 2X2, 90% 1X3 (22)
3.b.p. 50% 3X1, 60% 3X1, 70%3X1, 80% 2X5 (19)
Tuesday - 2.Dips 5X5.
Wednesday - 2.b.p. 55% 5X1, 65% 4X1, 75% 3X2, 85% 2X4 (23)
Friday - 2.b.p. 50% 5X1, 60% 4X1, 70% 3X2, 80% 3X7 (36)
Saturday - 2.b.p. 55% 5X1, 65% 5X1, 75% 4X5 (30)
4.Triceps 10X5.
Total in a week: 130 lifts
3 WEEK
Monday - 1.b.p. 50% 5X1, 60% 4X1, 70% 3X2, 80% 3X5 (30)
3.b.p. 50% 5X1, 60% 5X1, 70% 5X5 (35)
Tuesday - 2.b.p. 55% 4X1, 65% 4X1, 75% 3X4 (20)
Wednesday - 1.b.p. 50% 8X1, 55% 7X1, 60% 6X1, 65% 5X1, 70% 4X1, 75% 3X2, 80% 2X2, 75% 3X2, 70% 4X1, 65% 6X1, 60% 8X1, 55% 10X1, 50% 12X1 (86)
Friday - 2.b.p. 50% 5X1, 60% 4X1, 70% 3X2, 75% 3X6 (33)
Saturday - 2.b.p. 50% 6X1, 60% 6X1, 65% 6X4 (36)
Total in a week: 240 lifts
4 WEEK
Monday - 2.b.p. 50% 4X1, 60% 4X1, 70% 3X2, 80% 2X5 (24)
Tuesday - 2.Incline bench press 3X5. (15)
3.Dips 6X5.
Wednesday - 2.b.p. 50% 5X1, 60% 4X1, 70% 3X2, 75% 2X2, 80% 1X3, 75% 2X2, 70% 4X1, 60% 6X1, 50% 8X1 (44)
Friday - 2.b.p. 55% 4X1, 65% 4X1, 75% 3X2, 85% 2X4 (22)
Saturday - 2.Bar press behind the neck 4X5. (20)
3.Triceps 10X5.
Total in a week: 120 lifts.
Hugi notar vefkökur til að bæta notendaupplifun á vefsíðunni og greina umferð um hana.
Einnig hefur Hugi uppfært persónuverndarstefnu sína.