Ollas.blogg.se

Sittande axelpress i smithen
Framför
1x10x65kg
1x10x60kg
Bakom
1x10x55kg
1x10x50kg, drop 1x5x45kg, drop 1x5x35kg

Sittande sidolyft i maskin
1x12x55kg
1x10x55kg, drop 1x6x45kg
1x8x55kg, drop 1x8x45kg, drop 1x8x35kg

Sittande rotation, baksida axlar
1x15x14,1kg
1x12x14,1kg, drop 1x8x9kg
1x10x14,1kg, drop 1x8x9kg

Bänkdips, vikt på benen
1x14x40kg, drop 1x8x25kg, drop 1x8xkv
1x13x45kg, drop 1x7x25kg, drop 1x7xkv
1x10x45kg, drop 1x6x25kg, drop 1x8xkv

Puschdowns, CC
2x10+3x45kg, snöre
2x15x20kg, singel