Måndag: 2/1
Preacher curl (cable) 15,8,7 vikt: 4 plattor
biceps alternating curl (cable) 10,10,8 vikt: 2 plattor
hammer curl,rak o sida 3x15 vikt: 6kg hantlar
twist and turn to the side 3x15 vikt: 4kg hantlar
triceps extension- overhead (cable) 3x15 vikt: 6 plattor
triceps push down-heavy (cabel) 3x5 vikt 5 plattor
triceps extension-single arm 15,13,13 vikt: 4kg hantlar
triceps push down single arm (cable) 10,10,8 vikt 2 plattor
triceps push down single arm (cable) 15,8,10 vikt 2 plattor
push up close grip (level 1) 15,10,10
twisting crunch (bench) 3x80 vikt: 15kg
plank 2x1 min
leg plank 40 sec
pull up bar abs 3x15
pull up bar abs 3x15
abdominal reverse curl 2x20
Hanging leg raise 15,15,11
V-up 20st vikt 15kg
side plank raises 3x30 varje sida
+ lite andra saker
Cardio: 30 min crosstrainer
Tisdag: 3/1
bench press (barbel) 8,6,6 vikt 10kg +stång
bench press (barbel) 6,5,5
shoulder upright row (cable) 3x15 vikt 5 plattor
shoulder twisting overhead press (cable) 3x15 vikt: 1&2 platta
shoulder raise 3x15 vikt: 8kg hantlar
shoulder press-single 3x15 vikt: 5kg hantlar
shoulder front lateral raise 3x15 vikt: 5kg hantlar
Cardio:
Burpees: 350st 6x4min
CMC: 2196st 5x4min
Jumping jacks 315st vikt 3kg hantlar 1x4min
Jumping jacks 312st vikt 4kg hantlar 1x4min
Jump 400st vikt: 4kg hantlar 1x4min
+blandat 447st 1x4min
Onsdag 4/1
Recumbent leg press 3x15 vikt 100kg (halv/liggande)
Recumbent leg press one leg 3x50
Deadlift 15,10,10 skivstång 50kg (stång inräknat)
Hip squad (benböj) 3x15 7,5 kilo hantlar
Side plank raises 3x30/sida
Side crunch 60, 60, 60 vikt 15 kg
TA övningar för rumpa
Flowin övningar:
Glute birdge
Lunges, side lunges 3x15 vikt 4kg
Lunges 15st varje sida
Rollout 15,20 st
Cardio: 30 min crosstrainer
Torsdag 5/1
Cardio:
Burpees: 389st 6x4min
CMC 2571st 5x4min
Jumping jacks 363st vikt 3kg hantlar 1x4min
Jumping jacks 296st vikt 4kg hantlar 1x4min
Jump 522st vikt: 4kg hantlar 1x4min
MC 560
+blandat 485st 1x4min
