Oppvarming tredemølle:
15min 3.0km
kcal 220
Styrke:
Benkpress: 20kgx20, 30kgx15, 40kgx12, 45kx9, 47.5kgx7, 50kgx5
Magehev: 30x3
Dips: 15+15
Situps benk: 30+15, skrå 20+20
Sidehev: 20x4
Delta: 45kgx15, 52kgx12, 59kg 10x4
Biceps curl: Hantler 10kgx12, 12kgx10, 14kgx6, 12kg 10+10
Hengende magehev: 20x4
Chest press: 40kgx12, 45kg 7+8+7
