[milena]

Skryt i vei Langaard!

30.12:

10min roing
dynamisk tøying - gående utfall, knee tuck osv
kjernemuskulatur i slynger (auch)
2 x 15 supermann

2 x 10 - 5 kg plate "rundt hodet"
2 x 10 - 5kg front lifts
2 x 8 - 5kg lateralt lift with front bend...

bench press 10kg x 2 x 10
close grip bench 20kg x 2 x 10
triceps single arm 5kg x 1 (each arm) x 8
rope triceps pull down 10kg x 10, 7,5kg x 10, 5kg x burn
biceps curl 10kg x 10, 5kg x 10
Pulldown wide 30kg x 10, 20kg x 10, 30kg x 10

10min cool down

31.12:

markløft 40kg x 8, 60kg x 2 x 8
knebøy stang x 2 x 8, 40kg x 2 x 8
markløft max 60kg, 80kg, 90kg
leg extention 30kg x 8, 35kg x 8, 40kg x 6
leg curl single 10kg x 2 (each) x 6
leg curl both 35kg x 10

cooldown

1.1:

8km tur + stepups, bulgarske utfall, og tøying