ARMAR
Pushdown i cc: 100x12 140x12,12,12,12+dropset
Tät-bänkpress i smith: 40x12 60x12 75x9
Sittande extension med ez: 22,5x12,12,12
Scottcurl i cc: 80x15 100x15 120x14
Sittande hantelcurl: 15x10 17.5x10 20x7
Ez-curls: 22,5x20 25x15 30x10+dropset
VADER
Stående Vadpress: 60x20 80x20
+20 min cardio
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