Dag 3: Bryst, Triceps & Mage
Oppvarming roing:
10min 2220m 2:17.0
Push-up: 15x4 brede/dype
Dips: Bioreps 5x10 (50reps, 10-15sek pause)
Benkpress: 30kgx12, 35kgx9, 40kg 5+5
Pec dec: 37.5kg 15x2, 40kg 10x2
Kabelcross press fra topp: 10kg 12x3, 7.5kg 15x2
Skråbenk hantel: 10x4 12kg
Dips mellom benk: Vektskive 25kg 12x3 eksplosivt
Sittende brystpress maskin: 34.3kg 12.10.9.9
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: 41kgx25, 4x15 42.5kg, 45kg + 32kgxmaks
Hengende benhev 90grader: 3x20
Knestående magecrunch: 31.5kg 15x6
(1) Liggende magecrunch: 7.5kg 15x4
(2) Hengende benhev: 20x4
