Dag 3: Bryst, Triceps & Mage
Oppvarming roing:
10min 2200m 2:16.8
Dips: 17+ Bioreps 5x10 (60reps, 10-15sek pause)
Push-up kattlebels: 12x4
Pec dec: 37.5kgx15, 12x3 42.5kg, 30kgx20
Kabelcross press fra topp: 10kg 12x3, 7.5kg 15x2
Skråbenk hantel: 10x4 12kg
Dips mellom benk: Vektskive 25kg 16.14.12.12
Sittende brystpress maskin: 32kg 12x4
Triceps:
Nedpress kabelcross: 17.5kg 15x4
Triceps tau over hodet kabelcross: 12x2 15kg, 15x2 12.5kg
Triceps nedpress tau: 7.5kg 15x4
Triceps enarms press: 2.5kg 12x4
Mage:
Sittende mage crunch: 36kgx30, 4x15 42.5kg, 45kg + 32xmaks
Hengende benhev 90grader: 4x20
Knestående magecrunch: 31.5kg 15x6
Liggende magecrunch: 7.5kg 15x4
