Bryst, triceps
5 set (+ oppvarming), 6-10 reps

Kjører benkpress med stang og manualer annenhver uke.

#1 - Benkpress
#2 - Benkpress incline
#3 - Benkpress decline
#4 - High cable fly (eller Dumbbell Flyes)
#5 - Low cable fly (eller Dumbbell Flyes)

#1 - Cable Overhead Rope Tricep Extension
#2 - Tricep Pushdown (bredt grep)
#3 - Tricep Pushdown (smalt grep)
#4 - Tricep Pushdown Dropset
#5 - Lying triceps extensions

Rygg, biceps
5 set (+ oppvarming), 6-10 reps

#1 - Markløft
#2 - Back Wide grip lat pulldown (eller Chin-Ups) (3-5 set)
#3 - Wide grip lat pulldown (eller Chin-Ups) (3-5 set)
#4 - Low Cable Row
#5 - Seated Back Extension
#6 - Lying T-Bar Row

#1 - Cable Bicep Curl (3 set)
#2 - Barbell Curl (3 set)
#3 - Concentration Curls
#4 - EZ-Bar Curl


Skuldre, bein
5 set (+ oppvarming), 6-10 reps

#1 - Standing Dumbbell One-Arm Shoulder Press
#2 - Dumbbell Lateral Raise (3 set)
#3 - Dumbbell Front Raise (3 set)
#4 - Dumbbell Raise Complex (3 set)
#5 - Dumbbell Shrug

#1 - Knebøy
#2 - Decline Leg Press
#3 - Incline Leg Press
#4 - Seated Calf Raises
#5 - Leg Extensions
#6 - Lying Leg Curls

Mage
Mageøvelsene tar jeg hver styrkeøkt.
#1 - Ab Crunch Machine (3x40)
#2 - Torso Rotation Machine (3x20)
#3 - Parallel Bar Leg Raise (3x15)
#4 - Cable Crunch (3x20)

Har hatt seks styrkeøkter i uka i det siste, og merker at det er litt i overkant for meg. Skal gå ned til 4 økter i uka og heller kjøre to dager lett kardio.