Dag 4: Mage & Forside bein
Abcoaster: 10kg 40.40.40, 20kg 15.15.15 x3
Lårstrekk bena samlet: 25kg 20.20.20.20.20
Bulgarsk utfall: 16kg 10x4
Hip-thrust: 75kg 12x5
Supersett gludge kabel, gludgevridge, sumosquat
Kick-back, et beins: 12x4 60kg
Sideliggende ettbenspress: 10x4 90kg
Beinpress smalt: 220kgx15, 8x8 275kgx4, 280kgx4
Innside lår: 20.20.20 40kg
Utside lår: 20.20.20 45kg +25kgxmaks
Mage:
Sittende mage crunch: 60x25, 65kg 20.20.15.15
Hengende benhev: 20x4
(1) Knestående magecrunch: 22.5kgx25, 4x15 25kg
(2) Sideplabke: 15x4
Situps skråliggende: 20x3
Chins:+6.25kg 6.5.5.4
