Styrke 1t 50min:
Rolig oppvarming - 15min tredemølle:
2.35km
kcal - 163
Styrke:
Knebøy - 20kg 20, 40kg 12, 50kg 8, 70kg 6x4
Dips - 8+8+7+5
Leg press - 120kgx10, 140kgx9, 150kgx8, 160kgx7, 170kgx6, 180kgx5, 200kgx4.
Delta - 45kg 10+10+8+6. 32kgx12
Rotary calf - 50kgx12, 60kg 12x3
Biceps curl stående m/stang - 25kg 6+6+5+5
Biceps manual - 10kg 16(8+8) x4
Chest press - 40kg 10+8+7+6
Lower back - 45kgx12. 50kg 10x3
puls: max 164,81%. avg 98,49%.
kcal 356
