Oppvarming:
5min mølle
5min staking
Styrke rygg/skuldre:
Upper back: 35kgx12, 40kg 10+10, 45kg 8+8
Sittende roing: 35kgx15, 40kgx12
Stående framoverbøyd roing: 40kgx15, 45kgx12, 47.5kgx10, 50kg 8x4
Magehev: 20x4
Situps benk: 30+30+30
Militærpress: 20kgx15, 35kg 6+5+5+5, 30kgx8
Nedtrekk foran: 45kgx15, 50kgx12, 55kg 8x4, 45kgx12
Rygghev: 15+15+12+12
Omvendt flyes: 6kg 12x4
Frontpress?: 6kg 12x4
Sittende skulderpress: 12kgx15, 14kgx12, 16kg 8x4
Lower back: 55kg 15+15, 60kg 15+15
Dips benk (triceps): Vektskive 10kgx20, 20kg 15x3
1t 30min
Puls: max 143,71%. Avg 107,53%. Kcal 379
