10/2-19 Söndag

Knäböj 100kgx5reps 120kgx3reps 140kgx2reps 160kgx1rep 170kgx1rep 180kgx1rep Marklyft 100kgx5reps 140kgx5reps 160kgx3reps 180kgx2reps 200kgx1rep 215kgx1rep Benpress 5setx15reps Raka mark med hantlar 5setx12reps Benspark 4setx15reps Lårcurl 4setx15reps Maghjulet 5setx12reps Ryggresningar 5setx15reps

8/2-19 Fredag

Bänkpress med stopp 100kgx5reps 120kgx3reps 140kgx2reps 150kgx1rep 160kgx1rep Maxreps tng 145kgx7reps pb 120kgx15reps pb 85kgx27reps pb Chins 20reps +10kg 14reps +15kg 12reps +20kg 8reps Kv 15reps Sittande rodd 6setx8-12reps stegrande Liggande tricepsextensioner 5setx12reps Bicepscurls hantlar 16kg 15reps 13reps 12reps 10reps Tricepspushdowns med rep 4setx20reps Facepulls med gummiband 4setx20reps

1/2-19 Fredag

Bänkpress 100kgx5reps 120kgx5reps 140kgx3reps Med stopp 150kgx1rep 155kg 3setx1rep Max reps tng 127.5kgx10reps 102.5kgx17reps 85kgx24reps Chins 5setx15reps Sittande rodd 5setx20reps Bicepscurls med rep 4setx15reps Rullande tricepsextensioner 4setx12reps Facepulls 4setx20reps Tricepspushdowns 4setx20reps