Styrke bryst/triceps:
(Høy-rep, fokus lett styrke):
Dips: Bioreps 5x12 (60reps, 10-15sek pause)
Kabelcross press fra topp: 7.5kgx20, 15x5 10kgx2, 7.5kgx3
Pec dec: 37.5kg 15.15.12.12
Skråbenk hantel: 14kgx10, 12kgx12, 10kg 15x2
Dips mellom benk: Vektskive 25kg 12.12.10.10
Smalbenk: 20kg 15x3
Sittende brystpress maskin: 32kg 10x4
Nedpress kabelcross: 17.5kg 15.12.12
Triceps enarms press: 2.5kg 15x4
Triceps tau over hodet kabelcross: 17.5kgx8, 15kgx10, 12.5kg 12x2
Triceps nedpress tau: 10kgx12, 7.5kg 15x3 + 5kgxmaks kortreps
Triceps bak hodet, en arms: Hantel 4kg 12x3, i supersett med;
Triceps kick-back: Hantel 4kg 12x3
