Dag 4: Mage & Forside bein
Oppvarming roing: 500m x5
Lårstrekk bena samlet: 30kg 20x3, 40kg 10x4 +20kgx90sek
Bulgarsk utfall: 16kg 10x4
Hip-thrust: 72.5kg 10x8
Sideliggende ettbenspress: 100kgx10, 90kg 12x3
Beinpress smalt: 220kg 10x4, bredt 180kg 10x4
Knebøy: 40kg 15x3
Kick-back, et beins: 12x3 55kg, 50kg, kortreps 40kg 20x3
Innside lår: 20.20.20 55kg
Utside lår: 20.20.20 Droppsett 65kg, 55kg, 45kg 15x3
Mage:
Hengende magecrunch: 20x3
Sittende magecrunch: 55kgx25, 15x4 65kg +50kgx50
(1) Knestående magecrunch: 15x4 60kg, 65kg
(2) Sideplanke: 20x4
