Mina träningspass

Arms – going wild

Idag hade jag och Malin ett riktigt bra armpass. Vi satsde på lite lägre vikter än vanligt och gjorde både fler reps och set, eller egentligen inte mer set men vi gjorde en hel del dropset och superset. Nu är jag galet trött men mycket nöjd! 😀

Detta blir ett snabbt inlägg från min sida, jag ska nämligen skynda mig att göra mig iordning för att gå ut och äta middag med min vän Emma. 

21ans bicepscurl

3 set 12,5 kg

Biceps curls med z-stång smala superset breda

12×2 (båda greppen) 10 kg

12×2 (båda greppen) 15 kg

Hammercurls

20 reps varje arm 7 kg

1a set: 20 reps 7 kg – 20 reps 5 kg – 40 reps 3 kg (för lätt onödigt set)

2a set: 15 reps 12 kg – 12 reps 7 kg – 15 reps 5 kg

3e set: 15 reps 8 kg – 15 reps 7 kg – 15 reps 5 kg

4e set: 10 reps 10 kg – 10 reps 8 kg – 12 reps 6 kg

Biceps curl i Cable med reps – super set – triceps pushdown med rep. – super dips på bänk

1 set: 12 reps 10 kg biceps – 12 reps 15 kg pushdown – 20 reps dips

2a set: 12 reps 12,5 kg biceps – 12 reps 15 kg pushdown – 15 reps dips

3e set: 12 reps 10 kg biceps – 12 reps 15 kg pushdown – 15 reps dips

4e set:12 reps 12,5 kg biceps – 12 reps 15 kg pushdown – 20 reps dips

scullcruchers

10×3 20 kg

Triceps push down med stång

12×4 20 kg

Tabata – 16 Intervaller – 15,5 km/h

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Today I  and Malin had a really good arm session. We used slightly lower weights than usual and made both more reps and sets, or really no more set but we did a lot of dropset and supersets. Now I’m crazy tired but very satisfied! 😀

This will be a quick post from my side, I will namely hurry to get ready to go out to dinner with my friend Emma.

 

21 bicep curl

3 sets 12.5 kg

 

Biceps curls Z-bar narrow- superset broad grip

12×2 (both grips ) 10 kg

12×3 (both grips ) 15 kg

 

Hammercurls

20 reps each arm 7 kg

1st set: 20 reps 7 kg – 20 reps 5 kg – 40 reps 3 kg ( for easy needlessly sets)

2nd set: 15 reps 12 kg – 12 reps 7 kg – 15 reps 5 kg

3rd set: 15 reps 8 kg – 15 reps 7 kg – 15 reps 5 kg

4th set: 10 reps 10 kg – 10 reps 8 kg – 12 reps 6 kg

 

Biceps curl in Cable with reps – super sets – triceps pushdown with rope. – Super dips on bench

1 set : 12 reps 10 kg biceps – 12 reps 15 kg pushdown – 20 reps dips

2nd set: 12 reps 12.5 kg biceps – 12 reps 15 kg pushdown – 15 reps dips

3rd set: 12 reps 10 kg biceps – 12 reps 15 kg pushdown – 15 reps dips

4th set: 12 reps 12.5 kg biceps – 12 reps 15 kg pushdown – 20 reps dips

 

scullcruchers

10×3 20 kg

 

Triceps pushdown with rod

12×4 20 kg

 

Tabata – 16 intervalls – 15,5 km/h

 

3 svar till “Arms – going wild

  1. Dixi Wonderland skriver:

    Ellen har du någon mail som man kan nå dig på? Din bloggportal borde verkligen fixa en mail som syns i headern eller liknande 😛

  2. Laura skriver:

    Hello Ellen!  I am really impressed and I can say you are something like an idol for me! I would be interested in your Abs workout and if you have tips for me to lower your fat percentage.. I go to the gym five times a week and I eat very ‘nutritional’ (healthy always sounds like, someone is eating fruit all day long, but this is crap 😀 ), I take care of fat, protein and carbs intake and so on. I do Cardio almost everyday when I am at the gym, but my belly won’t get much thinner or more trained.. Sure there is a progress, but very little and I want to change this. Do you know any Challenges or food which has some advantages in lowering belly fat or fat in general?  I am looking forward to an answer,love Laura

  3. Elin skriver:

    Du är så himla grym och en sjukt stor inspiration!

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