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7 februari, pull.
Kabelrodd
10 * 20 kg
6 * 50 kg
6 * 50 kg
6 * 50 kg
Marklyft
6 * 70 kg
6 * 90 kg
6 * 70 kg
Pull-up
8 * kv
5 * kv
5 * kv
High row (maskin)
10 * 20 kg
10 * 30 kg
10 * 40 kg
Hantelshrug
12 * 20 kg + 12 * 12 kg
Stångcurl
6 * 20 kg
6 * 30 kg
6 * 32.5 kg (Swing)
Hammercurl
10 * 12 kg
10 * 12 kg
Wristcurl
12 * 20 kg
12 * 20 kg
Lårcurl
10 * 15 kg
10 * 25 kg
10 * 35 kg
Hyperextension
3 set 10 rep
Plankan
1 set till fail
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