[milena]

Og så det nye programmet... Det var hardt gitt! Men, ingenting vondt i dag, bare littegranne støl og stram i ryggen!

oppvarming +

leg press element+: press
10 Reps x 130 Kg, 10 Reps x 130 Kg, 10 Reps x 130 Kg

leg extension element+: extension
10 Reps x 50 Kg, 10 Reps x 45 Kg, 10 Reps x 45 Kg

leg curl element+: curl
10 Reps x 40 Kg, 10 Reps x 40 Kg, 10 Reps x 40 Kg

adductor element+: leg adduction
10 Reps x 55 Kg, 10 Reps x 55 Kg, 10 Reps x 55 Kg

abductor element+: leg abduction
10 Reps x 65 Kg, 10 Reps x 70 Kg, 10 Reps x 70 Kg

glute element+: extension
10 Reps x 45 Kg, 10 Reps x 35 Kg, 10 Reps x 35 Kg

low row element+: pull
10 Reps x 40 Kg, 10 Reps x 40 Kg, 10 Reps x 40 Kg

chest press element+: press
10 Reps x 35 Kg, 10 Reps x 35 Kg, 10 Reps x 25 Kg


vertical traction element+: pull
10 Reps x 35 Kg, 10 Reps x 35 Kg, 10 Reps x 30 Kg

abdominal crunch element+: curl
10 Reps x 20 Kg, 10 Reps x 25 Kg, 10 Reps x 25 Kg

lower back element+: extension
10 Reps x 35 Kg, 10 Reps x 40 Kg, 10 Reps x 40 Kg

dumbells incline bench flyes
10 Reps x 4 Kg, 10 Reps x 4 Kg, 10 Reps x 4 Kg

dumbells - Shoulder press
10 Reps x 6 Kg, 10 Reps x 6 Kg, 10 Reps x 6 Kg

incline bench: French press with dumbbells
10 Reps x 4 Kg, 10 Reps x 4 Kg, 10 Reps x 4 Kg

dumbells reverse flies
10 Reps x 4 Kg, 10 Reps x 4 Kg, 10 Reps x 4 Kg

dumbbells wide row
10 Reps x 4 Kg, 10 Reps x 4 Kg, 10 Reps x 4 Kg

dumbbells row
10 Reps x 4 Kg, 10 Reps x 4 Kg, 10 Reps x 4 Kg

curls-hands behind head
10 reps x 3

Bicycle crunch
20 reps x3

reverse crunch semiflexed legs up
20 reps x3