4/10-19 Överkropp Maxreps

Bänkpress 100kgx5reps 120kgx4reps 130kgx3reps 140kgx2reps 150kgx1rep Maxreps 157.5kgx3reps 165kgx2reps 130kgx11reps 110kgx17reps 92.5kgx23reps Sittande rodd 5setx15reps Chuck lats 5setx12reps Pushdowns 5setx15reps Bicepscurls med rep 5setx15reps Hantelsvingar ala westside 5setx15reps Omvända flyes i kryssdrag 4setx20reps Mage 4set

3/10-19 Torsdag underkropp speed

Boxböj mot gummiband 100kg 10setx3reps Marklyft 160kg 10setx1rep Hipthrusters 70kgx10reps 90kgx10reps 110kgx10reps 130kgx10reps 150kgx6reps 110kgx12reps Splitsquats med stång 50kg 4setx8reps/ben Goodmornings smal stance 60kgx10reps 70kgx10reps 80kgx8reps 70kgx10reps 60kgx12reps Lårcurls med band 4setx15reps Mage med band 5setx12reps