Opvarmning:
1000m roning
3 runder af:
10 toes to bar
10 air squats
BB:
A. Tricep pulldown: 20 reps @ 45 kg, 20 @ 50 kg, 25 reps @ 50 kg
B. Seated DB curls: 19 reps @ 10 kg, 18 reps @ 10 kg, 18 reps @ 10 kg
A. Lying DB french press: 20 reps @ 6 kg, 20 @ 6 kg, 20 reps @ 6 kg
B. Cable curls: 20 reps @ 35 kg, 20 @ 40 kg, 20 @ 40 kg
Skråbænks sit ups: 20 reps x 4 sæt @ 10 kg
Finisher:
10 min. på løbebåndet
1000m roning
3 runder af:
10 toes to bar
10 air squats
BB:
A. Tricep pulldown: 20 reps @ 45 kg, 20 @ 50 kg, 25 reps @ 50 kg
B. Seated DB curls: 19 reps @ 10 kg, 18 reps @ 10 kg, 18 reps @ 10 kg
A. Lying DB french press: 20 reps @ 6 kg, 20 @ 6 kg, 20 reps @ 6 kg
B. Cable curls: 20 reps @ 35 kg, 20 @ 40 kg, 20 @ 40 kg
Skråbænks sit ups: 20 reps x 4 sæt @ 10 kg
Finisher:
10 min. på løbebåndet
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