Dag 4: Mage & Forside bein
Lårstrekk bena samlet: 25kgx20, 35kgx10 8.8.8.8 40kg
Sideliggende ettbenspress: 100kg 10x4
Bulgarsk utfall: 16kg 10x4
Hip-thrust: 70kg 15.15.15.15.15
Markløft: 60kg 12x3
Beinpress smalt: 210kgx12, 8.8.8.8.8 240kg, 260kgx6
Kick-back, et beins: 60kg 12x4
Innside lår: 20.20.20 40kg
Utside lår: 20.20.20 45kg
Kickback etbeins kabel: 15x3 5kg, 6.25kgx2
Mage:
Sittende mage crunch: 55x25, 15x4 65kgx2, 60kgx2
Hengende benhev: 20x3
Knestående magecrunch: 5x15 20kg
