[milena]

Nå er gårsdagen logget (4.1.)

4.1.

10 min oppvarming
dynamisk tøying

bench machine 10kg x 1 x 10, 15kg x 2 x 10
overhead pulldown i maskin alternating 10kg x16, 15kg x 14, beggearmer 30kg x 8
2 x 10 - 5 kg plate "rundt hodet"
2 x 10 - 5kg front lifts
2 x 8 - 5kg (2,5 each) lateralt lift withfront bend...
triceps single arm 2,5kg x 1 (each arm) x 8
rope triceps pull down 15kg x 10, 20kg x 10, 15kgx burn (23)
biceps curl 10kg x 10, 25kg x 10 x 2
Pulldown wide 30kg x 10, 25kg x 10, 30kg x 10

kjernemuskulatur i slynger (auch) knee pull 8+ 6 + 4, pelvic rize 8 + 6 + 4
2 x 15 supermann

10 min cool down


+ 2 timer med skøytetrening