Road to Δ

07/12-20
Morgenvægt: 80.7kg

Gang
https://connect.garmin.com/modern/activity/5926325529
6.24 km på 1:13:08 (11.43/km)

Max heart rate: 131
Average heart rate: 103
Calories: 446

09/12-20
Morgenvægt: 81kg

Fullbody

Barbell Squat P240
5x142.5kg
5x142.5kg
5x142.5kg
5x142.5kg

Barbell Deadlift P240
5x170kg
5x170kg
5x170kg
5x170kg

Barbell Military Press P240
7x57.5kg
7x57.5kg
6x60kg

Pull-up P120
6
9
6
6
10

Weighted Dip P210
7x35kg
7x35kg
6x35kg

Barbell Bent-over Row P210
7x100kg
7x100kg
7x100kg

Barbell Bench Press P180
7x100kg
7x100kg
7x100kg
7x100kg

Dumbbell Curl P210
7x22.5kg
7x22.5kg
6x25kg

Tid: 145 minutter

11/12-20
Morgenvægt: 80.6kg

Gang
https://connect.garmin.com/modern/activity/5942312095
3.61 km på 46:08 (12.47/km)

Max heart rate: 112
Average heart rate: 87
Calories: 263

Fullbody

Barbell Squat P240
5x142.5kg
5x142.5kg
5x142.5kg
4x142.5kg
2x142.5kg

Barbell Deadlift P240
5x170kg
5x170kg
5x170kg
3x190kg

Barbell Military Press P240
7x57.5kg
7x57.5kg
6x60kg

Barbell Bent-over Row P210
7x100kg
7x100kg
7x100kg

Weighted Dip P210
7x35kg
7x35kg
6x35kg

Dumbbell Bench Press P180
7x40kg
7x40kg
7x40kg
7x40kg

Dumbbell Curl P210
7x22.5kg
7x22.5kg

Tid: 130 minutter

13/12-20

Fullbody

Barbell Squat P210
4x140kg
4x140kg
4x142.5kg
4x142.5kg

Barbell Deadlift P210
5x162.5kg
5x165kg
5x165kg
5x165kg

Barbell Bench Press P180
5x100kg
5x102.5kg
5x102.5kg
5x102.5kg

Pull-up P120
10
10
8

Barbell Military Press P180
6x55kg
6x55kg
6x57.5kg

Barbell Bent-over Row P180
5x100kg
5x102.5kg
5x102.5kg

Weighted Dip P180
5x20kg
5x20kg
5x25kg

Dumbbell Curl P180
6x22.5kg
6x22.5kg
6x22.5kg

Cable Pushdown P105
10x50kg
10x57kg
10x64kg

Cable Curl P105
10x50kg
10x57kg
10x64kg

Tid: 135 minutter

16/12-20

Fullbody

Barbell Squat P225
4x145kg
4x145kg
4x145kg
4x145kg

Barbell Deadlift P225
5x165kg
5x165kg
5x170kg
5x175kg

Barbell Military Press P225
6x55kg
6x57.5kg
6x57.5kg

Barbell Bent-over Row P195
5x100kg
5x105kg
5x107.5kg

Barbell Bench Press P195
5x100kg
5x100kg
5x107.5kg
5x110kg

Pull-up P120
10
10
8

Weighted Dip P165
5x22.5kg
5x25kg
5x25kg

Dumbbell Curl P195
6x22.5kg
6x22.5kg
6x22.5kg

Cable Pushdown P105-120
10x57kg
10x57kg
10x64kg

Cable Curl P105-120
10x57kg
10x57kg
9x64kg

Tid: 140 minutter

19/12-20
Morgenvægt: 80.7kg

Fullbody

Barbell Squat P240
4x152.5kg
2x152.5kg
P120
2x152.5kg
P120
2x152.5kg
P120
2x152.5kg
P120
2x152.5kg
P120
2x152.5kg

Barbell Deadlift P240
5x175kg
5x175kg
5x180kg
5x180kg

Barbell Military Press P240
6x60kg
6x60kg
6x60kg

Barbell Bent-over Row P210
5x110kg
5x110kg
5x110kg

Barbell Bench Press P210
5x110kg
5x110kg
5x110kg
5x110kg

Pull-up P120
10
10
8

Weighted Dip P180
5x30kg
5x30kg
5x30kg

Dumbbell Curl P210
6x22.5kg
6x25kg
6x25kg

Cable Pushdown P120
10x57kg
10x64kg
10x64kg

Cable Curl P120
10x57kg
10x57kg
9x64kg

Tid: 160 minutter

Sidste styrketræningspas for de næste 3 uger, da jeg kommer til Danmark, samt skal i 10 dages karantæne når jeg kommer tilbage til Norge.

21/12-20

Løb
https://connect.garmin.com/modern/activity/5985014809
3.51 km på 20:26 (5.49/km)

1 km på 6:25 (6.25/km)
1 km på 12:34 (6.09/km)
1 km på 18:24 (5.50/km)
0.51 km på 20:26 (3.58/km)

25/12-20

Gang
https://connect.garmin.com/modern/activity/6002041114
6.43 km på 1:17:59 (12.08/km)

Max heart rate: 110
Average heart rate: 91
Calories: 422

01/01-21
Morgenvægt: 81.7kg

Løb
https://connect.garmin.com/modern/activity/6035511635
3.50 km på 20:09 (5.45/km)

1 km på 4:35 (4.35/km)
1 km på 9:42 (5.07/km)
1 km på 16:17 (6.36/km)
0.50 km på 20:09 (7.43/km)

Kropsvægtsøvelser

Push-up P120
25
25
18

Twisting Sit-up (Hip/Knees 90°, calf resting on bench) P120
15
15
6

Standing One Leg Calf Raise P120, T3030
8
8
8
8

Pull-up P120
10
10
6

Tid: 45 minutter

Formbillede fra d. 21/09-20

17/01-21

Fullbody

Barbell Squat P120
8x90kg
8x90kg
8x90kg
8x90kg

Barbell Deadlift P120
6x105kg
6x105kg
6x105kg
6x105kg

Barbell Bent-over Row P80
8x70kg
8x70kg
8x70kg
8x70kg

Dumbbell Bench Press P80
8x27.5kg
8x27.5kg
8x27.5kg
8x27.5kg

Barbell Decline Bench Press P80
8x60kg
8x60kg
8x60kg
8x60kg

Cable Underhand Close-grip Pulldown P80
8x67kg
8x67kg
8x67kg
8x77kg

Cable Seated Row P80
8x42kg
8x46kg
8x46kg
8x46kg

Dumbbell Shoulder Press P80
8x18kg
8x18kg
8x18kg
8x20kg

Dumbbell Lateral Raise P80
8x10kg
8x10kg
8x10kg
8x10kg

Dumbbell Curl P80
8x12kg
8x12kg
8x12kg
8x12kg

Skullcrusher P80
8x20kg+EZ-stang
8x20kg+EZ-stang
8x20kg+EZ-stang
8x20kg+EZ-stang

Tid: 110 minutter

Træningsplan

Formål: Øge styrke, mass og kondition ved løb. Øge repetitioner ved kropsvegtsøvelser og redusere fedtmasse.

Programstruktur
Primære mål: Stige i styrke i bænkpres, squat, militær pres og dødløft. Øge konditionen ved løb og forbedre min 3 km løbetid. Øge antal repetitioner i armbøjninger, mavebøjninger og kropshævninger. Nå en kropsvægt på 80 kg.
Træningstype: Modificeret split med løb og kropsvægtstræning.
Træningspas om ugen: 18 træningspas. Deraf 6 styrketræningspas, 5 løbetræninger og 7 træninger med kropsvægtsøvelser. Træningspas kan dog blive slået sammen for at spare tid.
Kcal-indtag: 2.450 kcal. Justeres løbende.

kostplan

Stats:

Bedste Bænkpres 1 RM: 155 kg
Bedste Dødløft 1 RM: 240 kg
Bedste Squat 1 RM: 190 kg
Vægt: 83.1 kg

Programoversigt

Mandag: Ben (Squat) + pullups + Løb
Tirsdag: Ryg, biceps (Dødløft) + Situps + Løb
Onsdag: Bryst, Triceps (Bænkpres) + Løb
Torsdag: Ben, Skulder, Nakke (Squat + Military Press) + pullups + Løb
Fredag: Ryg, Biceps (Bent-over Row) + pushups
Lørdag: Bryst, Skulder, Triceps (Bænkpres + Military Press) + situps
Søndag: Pushups + Situps + Løb

24/05-21

Week #1, Day #1
Morgenvægt: 83.1 kg

Ben + Pull-ups

Barbell Squat P180
5x100kg
5x100kg
5x100kg
5x100kg

Barbell Squat m. pause P180
8x60kg
8x60kg

Barbell Squat m. pause P300
7x80kg
7x80kg
6x100kg
6x100kg

Machine Lying Leg Curl P120
8x25kg
8x25kg

Machine Lying Leg Curl P150
7x35kg
6x35kg

Pull-up EOMOM 10 min
11
5
5
4
4
4

Pull-up/Negative Pull-up/Inverted Row (High Bar)
6/4/6

Tid: 75 minutter

-----------------------------------------------------------------------------------------------------------------------------------------------------------------------

Løb

Tid: 35:48
Afstand (km): 6.08
Kalorier: 490
Tempo (min/km): 5:53
Højdemeter: 102

Gennemsnitsfart: 10.2 km/t
Gennemsnitspuls: 171 bpm

25/05-21

Week #1, Day #2

Ryg + Biceps

Barbell Deadlift P180
5x145kg
5x145kg
5x145kg
5x145kg

Weighted Pull-up P150
7x10kg
5x10kg
4x10kg

Cable Close Grip Pulldown P150
10x57kg
7x77kg
6x77kg

Cable Straight Back Seated Underhand Row P120
12x47kg
8x67kg
8x67kg

Dumbbell Curl P135
9x15kg
8x15kg

Dumbbell Curl P150
5x17.5kg
5x17.5kg

Cable Rope Curl P120
9x21kg
7x21kg

Tid: 60 minutter

-----------------------------------------------------------------------------------------------------------------------------------------------------------------------

Push-ups + Sit-ups + Læg

Cirkeltræning: 3 runder P180

Incline Push-up (70 cm) - 15, 15, 15
Push-up - 15, 15, 15
Incline Close Grip Push-up (18 cm) - 15, 15, 7
Decline Push-up (36 cm) - 15, 15, 9
Incline Clapping Push-up (65 cm) - 15, 15, 15

Crunch P90
19
12
11
10

Sit-up m. cheat P90
14
9

Sit-up m. sænkede fødder P90
6
5

Lying Leg Hold P90
30 sek
30 sek
30 sek

Bicycles P90
30 sek
30 sek
30 sek

Lying Leg Raise P90
15
15
15

Standing One Leg Calf Raise P120, T3030
8
8
8

Tid: 100 minutter

26/05-21

Week #1, Day #3

Bryst + Triceps + Pull-ups

Barbell Bench Press P180
5x90kg
5x90kg
5x90kg
5x90kg

Barbell Bench Press m. pause P150
8x60kg
8x60kg
7x80kg
7x80kg

Barbell Bench Press m. pause P180
4x90kg
4x90kg

Cable Standing Fly P120
12x10kg
12x10kg
6x15kg
5x15kg

Dumbbell Lying Triceps Extension P120
10x11kg
5x11kg
5x11kg

Cable Forward Rope Triceps Extension P90
15x8.75kg
15x8.75kg
12x11.25kg
10x13.75kg

Pull-up EOMOM 10 min
9
5
4
5
4
3

Pull-up/Negative Pull-up/Inverted Row (High Bar)
6/3/9

Tid: 80 minutter

27/05-21

Week #1, Day #4
Morgenvægt: 83.1 kg

Ben + Skulder + Nakke

Barbell Squat P180
4x105kg
4x105kg
4x105kg
4x105kg

Machine Leg Extension P120
12x30kg
12x30kg
12x30kg

Machine Leg Extension P150
12x45kg
12x45kg
10x60kg

Machine Seated Leg Curl P120
12x35kg
12x50kg

Barbell Military Press P150
5x52.5kg
5x52.5kg
5x52.5kg
5x52.5kg

Dumbbell Shrug P120
15x22.5kg
12x30kg
12x30kg
10x30kg

Tid: 60 minutter

-----------------------------------------------------------------------------------------------------------------------------------------------------------------------

Løb

Tid: 21:23
Afstand (km): 3.93
Kalorier: 325
Tempo (min/km): 5:27
Højdemeter: 79

Gennemsnitsfart: 11 km/t
Gennemsnitspuls: 178 bpm

-----------------------------------------------------------------------------------------------------------------------------------------------------------------------

Sit-ups

Crunch P90
23
11
11
11
11

Sit-up P90
8
6
6
7
6

Planke P90
30 sek
30 sek
30 sek

Lying Leg-Hip Raise P90
15
15
15

Standing One Leg Calf Raise P120, T3030
8
8
8

Tid: 40 minutter

31/05-21

Week #2, Day #1

Ryg + Biceps

Barbell Bent-over Row P150
8x80kg
8x80kg
7x82.5kg
7x82.5kg

Cable Straight Back Seated Close Grip Row P120
12x61kg
12x61kg
12x61kg

Cable Straight Back Seated Close Grip Row P150
6x89kg
6x89kg

Machine Pulldown P120
12x50kg
12x50kg
8x75kg
8x75kg
6x85kg

Dumbbell Hammer Curl P120
10x15kg
9x15kg
8x15kg
8x15kg

Cable Drag Curl 90
12x16.25kg
12x16.25kg
10x18.75kg

Tid: 60 minutter

01/06-21

Week #2, Day #2

Bryst + Skulder + Triceps + Pull-ups

Barbell Military Press P150
4x55kg
4x55kg
4x55kg
4x55kg

Barbell Bench Press P180
4x90kg
4x90kg
4x100kg
4x100kg

Dumbbell Incline Bench Press P150
8x30kg
8x30kg
8x30kg

Dumbbell Incline Bench Press P180
4x35kg

Dumbbell Lateral Raise P90
12x11kg
10x11kg
8x11kg

Cable Pushdown 120
12x32kg
12x43kg
12x43kg
12x43kg
10x43kg

Pull-up EOMOM 10 min
9
5
5
5
4
4

Pull-up/Negative Pull-up/Inverted Row
6/3/6

Tid: 75 minutter

02/06-21

Week #2, Day #3

Løb

Tid: 21:35
Afstand (km): 3.95
Kalorier: 290
Tempo (min/km): 5:28
Højdemeter: 62

Gennemsnitsfart: 11 km/t
Gennemsnitspuls: 164 bpm

-----------------------------------------------------------------------------------------------------------------------------------------------------------------------

Ben + Sit-ups

Barbell Squat P180
6x100kg
6x100kg
6x100kg
6x100kg

Barbell Squat m. pause P150
8x70kg
8x70kg
6x90kg
6x90kg

Barbell Squat m. pause P180
4x110kg
4x110kg
4x110kg

Machine Leg Extension P120
12x40kg
12x40kg
12x60kg
12x60kg

Machine Lying Leg Curl P210
9x80kg
8x80kg
7x80kg
7x80kg
6x80kg
6x80kg

Sit-ups

Crunch P90
24
14
16
14
13

Sit-up P90
8
7
6
9
6

Planke P90
30 sek
30 sek
30 sek

Lying Leg-Hip Raise P90
15
15
15

Tid: 115 minutter

06/06-21

Week #2, Day #7

Ryg/biceps + Bryst/triceps

Barbell Deadlift P180
4x152.5kg
4x152.5kg
4x152.5kg
4x152.5kg

Barbell Bench Press P180
6x80kg
6x80kg
6x100kg
6x100kg

Cable Straight Back Seated Close Grip Row P120
12x47kg
12x57kg
12x77kg
12x77kg
8x77.5kg

Cable Pulldown P120
10x57kg
10x67kg

Cable Pulldown P150
6x87kg
6x87kg

Dumbbell Incline Bench Press P120
8x30kg
8x30kg
8x35kg
5x35kg

Dumbbell Incline Bench Press P150
5x35kg
5x35kg

Dumbbell Curl P135
9x15kg
8x15kg
8x15kg
5x20kg
5x20kg
5x20kg

Weighted Dip P135
10
6x10kg
5x10kg
5x10kg

Cable Pushdown P120
10x31.25kg
9x31.25kg
8x31.25kg

Tid: 120 minutter

Det er nogle seriøse (lange) sessioner du får gennemført!

Og du er da ved at have en seriøs styrke. :king:

Hvad betyder de tal du skriver? F.eks. "P120"

JBender skrev:Det er nogle seriøse (lange) sessioner du får gennemført! Og du er da ved at have en seriøs styrke.

Hvad betyder de tal du skriver? F.eks. "P120"

Prøver ihvertfald, arbejder en del her henover sommeren så blev ikke helt så meget tid til træning som jeg havde ønsket.

De store basisøvelser er stadig med lidt lettere vægt end jeg er vant til og har en del igen i tanken, så forhåbentlig kan jeg komme op omkring gamle PRs igen [-o<

''P'' indikerer bare pausen. P120 = 120 sekunders pause mellem sæt.

Og tak for rosen :mrgreen:

Aha - pausen, selvfølgelig. Den adopterer jeg lige!

09/06-21

Week #3, Day #3

Push-ups + Sit-ups

Cirkeltræning: 3 runder P180

Incline Push-up (70 cm) - 15, 15, 15
Push-up - 15, 15, 15
Incline Close Grip Push-up (31 cm) - 15, 15, 15
Decline Push-up (31 cm) - 15, 15, 15
Incline Clapping Push-up (65 cm) - 15, 15, 15

Crunch P90
17
8
7
9
7

Sit-up P90
9
8
7
8
6

Boat Hold P90
27 sek
23 sek
15 sek

Crucifix Crunch m. ryg kontakt. P90
15
15
15

Tid: 85 minutter

10/06-21

Week #3, Day #4
Morgenvægt: 82.2kg

Ben + Ryg/biceps

Barbell Squat P180
5x105kg
5x105kg
5x105kg
5x105kg

Barbell Box Squat P180
10x60kg
8x100kg
8x100kg
7x120kg

Barbell Box Squat P240
6x140kg

Barbell Bent-over Row P150
9x80kg
9x80kg
9x82.5kg
6x82.5kg

Cable Underhand Close-grip Pulldown P150
10x67kg
10x67kg
7x77kg
7x77kg
6x77kg
6x77kg

Barbell Curl P120
8x20kg
8x30kg
8x30kg
6x40kg
6x40kg
4x40kg
4x40kg

Tid: 85 minutter

Løb

Tid: 47:28
Afstand (km): 8.16
Kalorier: 657
Tempo (min/km): 5:49
Højdemeter: 100

Gennemsnitsfart: 10.3 km/t
Gennemsnitspuls: 168 bpm

11/06-21
Morgenvægt: 82.5kg

Week #3, Day #5

Bryst/Skulder/Triceps + Pull-ups + Nakke + Sit-ups + Læg

Barbell Military Press P150
6x52.5kg
6x52.5kg
6x52.5kg
6x52.5kg

Barbell Bench Press P180
5x90kg
5x90kg
5x100kg
5x100kg

Barbell Reverse Grip Bench Press P150
8x60kg
8x80kg
8x80kg

Barbell Reverse Grip Bench Press P180
6x90kg
6x90kg
5x90kg

Dumbbell Shoulder Press P120
8x20kg
6x20kg
5x20kg

Cable Pushdown 120
12x21kg
10x31.5kg
9x31.5kg
8x31.5kg
7x31.5kg

Cable Bent-over Triceps Rope Extension 90
10x12.5kg
9x15kg

Pull-up EOMOM 10 min
11
7
4
5
4
3

Pull-up/Negative Pull-up/Inverted Row
6/3/6

Dumbbell Shrug 120
12x30kg
10x30kg
8x30kg

Crunch P90
17
8
9
8
8

Sit-up P90
7
6
8
8
8

Flutter Kicks P90
30 sek
30 sek
30 sek

Russian Twist P90
30 sek
25 sek
15 sek

Machine Standing Calf Raise P120, T3030
8x120kg
8x120kg
8x120kg
8x120kg
8x130kg
8x130kg

Tid: 145 minutter

13/06-21

Week #3, Day #7

Løb

Tid: 42:16
Afstand (km): 6.7
Kalorier: 501
Tempo (min/km): 6:19
Højdemeter: 38

Gennemsnitsfart: 9.5 km/t
Gennemsnitspuls: 152 bpm

15/06-21

Week #4, Day #2

Løb

Tid: 40.19
Afstand (km): 6.69
Kalorier: 503
Tempo (min/km): 6:01
Højdemeter: 42

Gennemsnitsfart: 10 km/t
Gennemsnitspuls: 153 bpm

17/06-21

Week #4, Day #4

Ben + Ryg/biceps

Barbell Squat P180
4x110kg
4x110kg
4x110kg
4x110kg

Barbell Deadlift P180
6x145kg
6x145kg
6x145kg
6x145kg

Barbell Box Squat P150
8x80kg
8x80kg

Barbell Box Squat P180
6x120kg
6x120kg

Barbell Box Squat P210
3x145kg
3x145kg
3x145kg

Dumbbell Walking Lunge 150
7x30kg
6x30kg
5x30kg

Lying Leg Curl 120
12x39kg

Lying Leg Curl 150
12x46kg
6x53kg

Machine Pulldown 150
12x60kg
12x60kg
10x80kg
10x80kg
6x100kg

Dumbbell Curl 120
8x17.5kg
8x17.5kg
6x17.5kg
6x17.5kg

Dumbbell Preacher Curl P90
10x9kg
10x9kg
8x9kg
8x9kg

Cable Rope Curl 60
13x15kg
12x15kg
9x12.5kg

Tid: 125 minutter

18/06-21

Week #4, Day #5

Bryst/Triceps + Læg + Sit-ups

Barbell Bench Press P180
4x100kg
4x100kg
4x100kg
4x100kg

Barbell Reverse Grip Bench Press P180
8x60kg
7x80kg
7x80kg
6x90kg
6x90kg
6x100kg
6x100kg
4x100kg

Dumbbell Incline Bench Press P120
8x30kg
6x30kg
5x30kg

Dip P150
7
7
6

Dumbbell Lying Triceps Extension P120
5x15kg
5x15kg
5x15kg

Cable Pushdown P105
10x50kg
9x50kg
8x50kg
8x50kg

Machine Standing Calf Raise P120, T3030
8x120kg
8x120kg
8x120kg
8x120kg
8x130kg
8x130kg

Crunch P90
17
8
7
8

Sit-up P90
7
7
7
6

Lying Leg Hold P90
30 sek
30 sek
30 sek

Bicycles P90
30 sek
30 sek
30 sek

Lying Leg Raise P90
15
15
15

Tid: 140 minutter

21/06-21
Morgenvægt: 82.4 kg

Week #5, Day #2

Ryg/Biceps + Pull-ups + Læg + Sit-ups

Barbell Bent-over Row P150
6x85kg
6x85kg
6x85kg
6x85kg

Pull-up EOMOM 10 min
9
4
5
5
5
5

Pull-up/Negative Pull-up/Inverted Row
8/4/6

Cable Straight Back Seated Close Grip Row P120
12x68kg
10x68kg

Cable Straight Back Seated Close Grip Row P150
7x82kg
6x82kg

Cable Seated High Rope Row P150
10x57kg
10x64kg
8x70kg
8x70kg

Cable Neutral Grip Pulldown P120
8x61kg
8x61kg

Cable Neutral Grip Pulldown P150
6x75kg
5x75kg
5x75kg

Cable One Arm Seated Row P120
10x12kg
8x19kg

Dumbbell Curl 120
7x17.5kg
7x17.5kg
6x17.5kg

Dumbbell Curl 150
5x20kg
5x20kg

Dumbbell Preacher Curl P90
8x8kg
8x8kg
6x10kg
6x10kg

Dumbbell Preacher Hammer Curl P90
6x10kg

Machine Standing Calf Raise P100, T3030
8x120kg
8x120kg
8x130kg

Crunch P90
17
10
8
9
7

Sit-up P90
5
6
7
7
6

Planke P90
30 sek
30 sek
30 sek

Lying Leg-Hip Raise P90
15
15
15

Tid: 140 minutter

Løb på løbebånd

Tid: 34:17
Afstand (km): 6.0
Kalorier, inkl. opvarmning: 593
Tempo (min/km): 5:43
Hældning: 0

Gennemsnitsfart: 10.5 km/t
Gennemsnitspuls: 159 bpm

24/06-21
Morgenvægt: 82.2kg

Week #5, Day #4

Løb

Tid: 38:52
Afstand (km): 7.11
Kalorier: 551
Tempo (min/km): 5:28
Højdemeter: 113

Gennemsnitsfart: 11.0 km/t
Gennemsnitspuls: 167 bpm

Push-ups

Cirkeltræning: 3 runder P150

Incline Push-up (70 cm) - 15, 15, 15
Push-up - 15, 15, 15
Incline Close Grip Push-up (31 cm) - 15, 15, 15
Decline Push-up (31 cm) - 15, 15, 15
Incline Clapping Push-up (65 cm) - 15, 15, 15

Tid: 45 minutter

Road to Δ

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