Dag 3: Bryst & Mage
Dips: 17 + 5x10 (50reps)
Pec dec: 45kgx20, 59kg 15.12.12
Kabelcross press fra topp: 10kgx10 7.5kg 15x3
Skråbenk hantel: 14kg 10x4
(1) Dips mellom benk: Vektskive 20kg 15.15.14.12
Sittende brystpress maskin: 25kgx20, 30kgx15, 35kg 12x3
Pectoral machine: 25kg 15x3
Mage:
Abcoaster 20kg 20.20.20 x3
Knestående magecrunch: 23kgx25, 27kgx20 + 10.10.10x2
Sittende mage crunch: 62.3kgx25, 4x15 67.3kg
Hengende benhev 90grader: 4x20
Knestående magecrunch: 22.5kgx25, 25kg 15x4
Situps skråliggende: 20x3
Roing 2000m:
500m 2.05.3
500m 2.03.9
500m 2.03.9
500m 2.01.8
Hastighet 10
