Styrke rygg/skuldre:
Abs 20kg: 50+50
Abs 20kg skrå: 50+50, 50+50
Upper back: 35kgx12, 40kg 10+10, 45kg 8+8
Sidehev: 20x4
Stående framoverbøyd roing: 40kgx15, 45kgx12, 47.5kgx10, 50kg 10x4
Magehev: 20x4
Militærpress: 20kgx15, 35kg 6+6+6+5, 30kgx8
Nedtrekk foran: 45kgx15, 50kgx12, 55kg 8x4, 45kgx12
Situps benk: 50
Omvendt flyes: 6kg 12x4
Skulderpress front: 6kg 12x4
Sittende skulderpress: 12kgx15, 14kgx12, 16kg 8x4
Lower back: 55kg 15+15+15, 60kgx15, 65kgx
Dips: Vektskive 10kgx20, 20kg 12x4
1t 45min
Puls: max 136,68%. Avg 99,49%.
Kcal 313
