Fredag 2009-05-22
Crosstrainer 10min
Latsdrag, rak stång, brett grepp, framför huvudet http://www.ast-ss.se/html/page.asp?id=140
65kg*8 rep
80kg*8 rep
80kg*8 rep
80kg*8 rep
Crosstrainer 10min
Sittande rodd, v-handtag http://www.ast-ss.se/html/page.asp?id=141
70kg*8 rep
90kg*10 rep
90kg*10 rep
90kg*10 rep
Trappmaskin 5min
Latsdrag, handflator mot varandra, axelbrett grepp, i maskin
80kg*8 rep
80kg*8 rep
75kg*8 rep
Crunches http://www.ast-ss.se/html/page.asp?id=125
6-10 set, med 10rep, 20-30sek vila mellan
Växlande hantelcurl http://www.ast-ss.se/html/page.asp?id=78
23,8kg's hantlar*6 rep
21,2kg's hantlar*8 rep
21,2kg's hantlar*6 rep
Löpband 10min
Växlande hantelcurl http://www.ast-ss.se/html/page.asp?id=78
21,2kg's hantlar*8 rep
18,8kg's hantlar*8 rep
18,8kg's hantlar*7 rep
Sittande vadpress http://www.ast-ss.se/html/page.asp?id=104
5 set, 35kg*10 rep, 30sek vila mellan
Sittande rodd, rak stång, brett grepp, i maskin
90kg*10 rep
90kg*10 rep
90kg*9 rep
Powewalk 1tim 40min