This document outlines Victor Mads Lerbech Petersen's weekly workout schedule. It includes exercises targeting specific muscle groups on different days of the week, including chest and back on Mondays and Thursdays, biceps and triceps on Tuesdays and Fridays, and legs and shoulders on Wednesdays. Most exercises are performed as 3 sets of 10-15 repetitions, sometimes with drop sets, and abs exercises are performed in circuits with minimal rest between sets.

1. Victor Mads Lerbech Petersen
Roskilde gymnasie – Idræt
14.11.2013
Workout Schedule - Victormlp
Monday: Chest, Back and Abs
-
Chest
Dumbbell bench press:
Incline dumbbell bench press:
Leverage decline chest press:
Cable crossover:
Low cable crossover:
-
Back
Bent over two-arm long bar row:
Elevated wide-grip cable rows:
Wide-grip lat pulldowns:
Hyperextensions:
-
3Set of 10-12Rep 24kg
3Set of 10-12Rep 20kg
3Set of 10Rep 25kg – Dropset 20kg
3Set of 10Rep 12,5kg – Dropset 10kg
3Set of 10Rep 7,5kg – Dropset 5kg
3Set of 10Rep 35kg – Dropset 30kg
3Set of 10Rep 50kg – Dropset 40kg
3Set of 10Rep 55kg – Dropset 40kg
3Set of 15Rep 15kg – Dropset to failure 0kg
Abs
Cable crunch:
Ab crunch machine:
3Set of 15Rep 30kg – Dropset 20kg
3Set of 12Rep 50kg
Following exercises should be performed without rest between. Do 4 sets
Weighted crunches:
Bent-knee hip raise:
Leg raises:
Scissor kick:
Oblique dumbbell twist:
Sit-ups:
10Rep 5kg
10Rep
15Rep 3kg
30 Secunds.
20Rep 8kg
10Rep
Tuesday: Biceps, Triceps, Fore-arms.
-
Biceps and Triceps
Dips:
3Set of 15Rep
Close-grip skullcrusher:
Barbell curls:
3Set of 12Rep 25kg – Right after do
3Set of 12Rep 25kg
1

2. Victor Mads Lerbech Petersen
Roskilde gymnasie – Idræt
Reverse grip triceps pushdown:
Triceps pushdown:
3set of 15Rep 20kg – Right after do
3Set of 15Rep 25kg
Cable curls:
Alternate seated hammer curls:
Alternate seated dumbbell curls:
14.11.2013
3Set of 10Rep 22,5kg – Dropset 17,5kg
3Set of 16Rep 12kg – 1set af 8kg to failure
3Set of 20Rep 14kg – 1set af 10kg to failure
-
Fore-arms
Seated palms down-front curl:
Seated palms down-back curl:
3Set of 20Rep 8kg
3Set of 20Rep 6kg
Wednesday: Ben, skuldre og mave.
-
Legs
Legpress:
Leg extensions:
Seated leg curls:
Calf press:
-
3Set of 10Rep 63kg – Dropset 54kg
3Set of 10Rep 41kg – Dropset 34kg
3Set of 10Rep 35kg – Dropset 25kg
3Set of 25Rep 50kg – Dropset 40kg
Shoulders
Arnold dumbbell press:
3Set of 10Rep 16kg
Alternating deltoid raise:
Lateral raise:
3Set of 10Rep 7kg – Right after do
3Set of 10Rep 10kg
Dumbbell shrugs:
3Set of 20Rep 20kg
-
Abs
Cable crunch:
Ab crunch machine:
3Set of 15Rep 30kg – Dropset 20kg
3Set of 12Rep 50kg
Following exercises should be performed without rest between. Do 4 sets
Weighted crunches:
Bent-knee hip raise:
Leg raises:
Scissor kick:
Oblique dumbbell twist:
Sit-ups:
10Rep 5kg
10Rep
15Rep 3kg
30 Secunds.
20Rep 8kg
10Rep
Thursday: Chest, Back and Abs
-
Chest
Dumbbell bench press:
Incline dumbbell bench press:
3Set of 10-12Rep 24kg
3Set of 10-12Rep 20kg
2

3. Victor Mads Lerbech Petersen
Leverage decline chest press:
Cable crossover:
Low cable crossover:
-
Roskilde gymnasie – Idræt
14.11.2013
3Set of 10Rep 25kg – Dropset 20kg
3Set of 10Rep 12,5kg – Dropset 10kg
3Set of 10Rep 7,5kg – Dropset 5kg
Back
Bent over two-arm long bar row:
Elevated wide-grip cable rows:
Wide-grip lat pulldowns:
Hyperextensions:
3Set of 10Rep 35kg – Dropset 30kg
3Set of 10Rep 50kg – Dropset 40kg
3Set of 10Rep 55kg – Dropset 40kg
3Set of 15Rep 15kg – Dropset to failure 0kg
Friday: Biceps, Triceps, Fore-arms.
-
Biceps and Triceps
Dips:
3Set of 15Rep
Close-grip skullcrusher:
Barbell curls:
3Set of 12Rep 25kg – Right after do
3Set of 12Rep 25kg
Reverse grip triceps pushdown:
Triceps pushdown:
3set of 15Rep 20kg – Right after do
3Set of 15Rep 25kg
Cable curls:
Alternate seated hammer curls:
Alternate seated dumbbell curls:
3Set of 10Rep 22,5kg – Dropset 17,5kg
3Set of 16Rep 12kg – 1set af 8kg to failure
3Set of 20Rep 14kg – 1set af 10kg to failure
-
Fore-arms
Seated palms down-front curl:
Seated palms down-back curl:
-
3Set of 20Rep 8kg
3Set of 20Rep 6kg
Abs
Cable crunch:
Ab crunch machine:
3Set of 15Rep 30kg – Dropset 20kg
3Set of 12Rep 50kg
Following exercises should be performed without rest between. Do 4 sets
Weighted crunches:
Bent-knee hip raise:
Leg raises:
Scissor kick:
Oblique dumbbell twist:
Sit-ups:
10Rep 5kg
10Rep
15Rep 3kg
30 Secunds.
20Rep 8kg
10Rep
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