Træning – 13. November – 2010

Træning med tynde Minihebs, tynde Birgitte, tynde Marc, massive Schulz og cardioramte Lea

Delts – B-Workout+FST-7

Smith seated shoulder press
4*90 kg
4*90 kg
4*90 kg
4*90 kg

Cable one arm lateral raise
10*15 kg
10*15 kg
10*15 kg
10*15 kg

Plate front raise
40*10 kg
40*10 kg

Db seated lateral raise (FST-7)
15*6 kg
15*6 kg
15*6 kg
15*6 kg
15*6 kg
15*6 kg
15*6 kg

Biceps – B-Workout

Ez cg curl
4*50 kg
4*50 kg
4*50 kg
4*50 kg

Cable incline bench curl
10*60 kg
10*60 kg
10*60 kg
10*60 kg

Db one arm iso curl
40*5 kg
40*5 kg

Hamstrings – C-Workout

A1. Leg curl
5*35 kg
A2. Db Rdl
12*32 kg
A3. Leg curl
5*30 kg
A4. Db Rdl
12*32 kg
A5. Leg curl
5*25 kg
A6. Leg curl
40*10 kg
A7. Leg curl
5*20 kg
A8. Db Rdl
12*32 kg
A9. Leg curl
5*20 kg
A10. Leg curl
40*5 kg
A11. Leg curl
5*20 kg
A12. Db Rdl
12*32 kg

Calves – A-Workout

Seated calf raise
8*75 kg
8*75 kg
8*75 kg
8*75 kg

Standing calf raise
8*180 kg
8*180 kg
8*180 kg
8*180 kg

+Core

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~ af Casperjespersen på 13/11/2010.