Dag 4: Bryst, triceps og mage
Benkpress, flatbenk: 15*12*10*10*6*6 30kg, 35kg, 40kg, 45kg
Skråbenk hantler: 12*12*10*10 12kg
Dips: 50reps
Skrå hantelflyes: 12*12*12*12*15, 10kg, 7.5kg
(Pec-dec: 35kg 10*10, 25kg 15*15)
Sittende brystressmaskin: 10x5 35kg
Triceps:
Triceps enarms press: 15*15*15 2.5kg
Nedpress kabelcross: 12*12*12*12 15kg
Nedpress tau over hodet kabelcross: 12*12*12*12 12.5kg, 10kg
Triceps nedpress tau: 15*20*20 7.5kg, 5kg
Triceps bak hodet, en arms: Hantel 4kg 12x2, i supersett med;
Triceps kick-back: Hantel 4kg 12x2
Mage:
Sittende mage crunch: 15x5 42.5kg, 41kg
Hengende benhev 90grader: 20x4
Liggende magecrunch: 20x4
5kg
Roing, tempo:
Tid: 15min
Distanse: 3328m
2:16.1 ave/500
31m/s
