Oppvarming tredemølle:
35min - 6.0km
kcal 440
10.5-11.7km/h
puls: max 157,78%. avg 142,70%.
kcal 221
Styrke rygg/skuldre:
Upper back: 35kgx12, 40kg 10+10, 45kg 8+8
Stående framoverbøyd roing: 40kgx15, 45kgx12, 47.5kgx10, 50kg 8+8
Militærpress: 20kgx15, 35kg 6+6+5+5, 30kgx8
Nedtrekk foran: 45kgx15, 50kg 10+10, 55kg 8+8, 60kgx6
Rygghev: Vektskive 10kg 15x4
Sittende skulderpress: 12kgx15, 14kgx12, 16kg 9+10+9
Omvendt flyes: 8kg 10+10, 6kg 12+12
Lowerback: 55kg 15+15, 60kg 12x3
Bicepscurl: Hantler 10kgx12, 12kg 10x4
