Dag 4: Mage & Forside bein
Lårstrekk bena samlet: 30kgx20 8.8.8.8.8 50kg
Knebøy: 60kgx12, 65kgx10, 70kg 8x3
Bulgarsk utfall: 16kg 10x4
Hip-thrust: 70kg 15x5
Et-beins kick back: 15x3 13.64kg
Sideliggende ettbenspress: 10.10.8.8. 95kg, 100kg
Beinpress smalt: 210kgx12, 8.8.8.8.8 230kg, 240kgx4
Kick-back, et beins: 55kg 12x3, 35kg 20.20.30
Innside lår: 20.20.20 55kg
Utside lår: Droppsett 65kg, 55kg, 45kg 12x3
Mage:
Sideplanke: 20x3
Sittende mage crunch: 55x20, 15x4 65kgx2, 60kgx2
Knestående magecrunch: 5x15 45kg, 50kgx4
Sittende mage crunch: 55kg 20x4
