Fredag 9/11
UNDERARM
2 set, 10 rep, 20 kg
SHOULDER PRESS
3 set, 5 rep, 90 kg
LATERAL RAISE
3 set, 5 rep, 10 kg
TRICEPS PUSDHOWN
8 x 30 kg
2 x 6 x 30 kg
ARM EXTENSION
1 x 10 x 75 kg
2 x 8 x 80 kg
INTE CHINSMEN DEN ANDRA
3 x 8 x 22 kg hjälp
2 set, 10 rep, 20 kg
SHOULDER PRESS
3 set, 5 rep, 90 kg
LATERAL RAISE
3 set, 5 rep, 10 kg
TRICEPS PUSDHOWN
8 x 30 kg
2 x 6 x 30 kg
ARM EXTENSION
1 x 10 x 75 kg
2 x 8 x 80 kg
INTE CHINSMEN DEN ANDRA
3 x 8 x 22 kg hjälp
Torsdag 8/11
...
6/11
CHEST PRESS
3 x 7 x 80 kg
INCLINED BENCHPRESS
3 x 8 x 60 kg
DECLINED BENCHPRESS
3 x 8 x 50 kg
PEC DECK
3 x 8 x 105 kg
3 x 7 x 80 kg
INCLINED BENCHPRESS
3 x 8 x 60 kg
DECLINED BENCHPRESS
3 x 8 x 50 kg
PEC DECK
3 x 8 x 105 kg
4/11
TORSO ROTATION
3 x 6 x 60 kg
LYFTA BENEN I LUFTEN
3 x 10 rep
SMALA LATSDRAG
3 x 5 x 67,5 kg
SCOTCHCURL
1 x 5 x 27,5 kg
1 x 4 x 27,5 kg
1 x 3 x 27,5 kg
3 x 6 x 60 kg
LYFTA BENEN I LUFTEN
3 x 10 rep
SMALA LATSDRAG
3 x 5 x 67,5 kg
SCOTCHCURL
1 x 5 x 27,5 kg
1 x 4 x 27,5 kg
1 x 3 x 27,5 kg
Fredag 1/11
TRICEPS PUSHDOWN
3 x 10
ARM EXTENSION
1 x 10 x 70 kg
2 x 5 x 75 kg
MILITÄRPRESS I HAMMERSMITH
3 x 6 x 50 kg
LATERAL RAISE
3 x 6 x 10 kg
ASSISTED DIPS
3 x 10 x 22 kg
