Dag 4: Bryst, triceps og mage
Benkpress, flatbenk: 15*12*10*10*6*6 30kg, 35kg, 40kg, 45kg
Skråbenk hantler: 12*10*10*8 12kg, 13kg
Dips: 50reps
Skrå hantelflyes: 12*12*12*12*12, 10kg, 7.5kg
Sittende brystressmaskin: 10x5 30kg, 25kg
Triceps:
Triceps enarms press: 5kg*8, 2.5kg 15*15
Nedpress kabelcross: 12*12*12 15kg
Nedpress tau over hodet kabelcross: 12*12*12*12 12.5kg, 10kg
Triceps nedpress tau: 20*20 7.5kg
Triceps bak hodet, en arms: Hantel 4kg 12x2, i supersett med;
Triceps kick-back: Hantel 4kg 12x2
Mage:
(1) Hengende benhev: 20x4
(2) Sidehev, mage: 15x4
(1) Sittende magecrunch: 20x4 44kg, 46kg
(2) Liggende magecrunch: 15x4 25kg
