SHEMHAMFORASH

Træning @ SPH 04. Januar 2015
BACK

OPV
Dynamic stretches

A Pulley Row CG 90 sec
6x42
6x42
6x49
6x56
6x56
6x63
5x70
5x77
5x77
5x77

B Pulldown 90 sec
8x49
8x49 supinated grip

C Chinups 90 sec
8xbw
5xbw+10kg
5xbw+10kg
5xbw+10kg
5xbw+10kg

45 mins

Træning @ SPH 05. Januar 2015
DELOAD FULLBODY

OPV
Dynamic stretches

A Front Squat 60 sec
8xlol
8x30
8x48.75
8x48.75
8x48.75

B Bench Press 60 sec
8xlol
8x40
8x50
8x50
8x50

C Pulley supin.grip 60 sec
5x49
5x52
5x52
5x52

D Military Press 60 sec
8xlol
8x27.5
6x37.5
6x37.5
6x37.5

E Pulldown wide grip 60 sec
8x42
8x47.25
8x47.25
8x47.25

F1 Rear Delt Mach
10x40
10x40
10x40

F2 Rev grip Curls
10x10.8
10x10.8
10x10.8

F3 Rev grip Pushdown 90 sec
10x30
10x30
10x30

50 mins

Træning @ SPH 07. Januar 2015
DELOAD FULLBODY

OPV
Dynamic stretches

A Deadlift 120 sec
8xlol
8x40
6x70
5x90
5x90
5x90

B DB Bench Press 60 sec
8x18
8x21
8x25
8x25
8x25

C Pulley wide grip 60 sec
6x26
8x47
5x52
5x52
5x52

D BTN Press 60 sec
10xlol
10x25
6x37.5
6x37.5
6x37.5

E Pulldown close grip 60 sec
8x42
8x47.25
8x47.25
8x47.25

F1 DB Lat Raises
10x6
10x6
10x6

F2 Rope Curls
10x20
10x20
10x20

F3 Tric.Pushdown 90 sec
10x35
10x35
10x35

55mins

Træning @ SPH 09. Januar 2015
DELOAD FULLBODY

OPV
Dynamic stretches

A Squat 60 sec
10xlol
8x40
8x50
8x60
8x60
8x60

B Floor Press 60 sec
8x30
8x40
8x50
5x65
5x65
5x65

C Pulley close grip 60 sec
8x42
8x42
5x52
5x52
5x52

D Military DB Press 60 sec
8x18.5
8x18.5
8x18.5
8x18.5

E Pulldown supin. grip 60 sec
8x42
8x47.25
8x47.25
8x47.25

F1 Rear Delt Mach
10x40
10x40
10x40

F2 Rev grip Curls
10x10.8
10x10.8
10x10.8

F3 Rope Pushdown 90 sec
10x30
10x30
10x30

G1 DB Row w static hold
5x18 4s hold
5x18 4s hold
5x18 4s hold

G2 Mach WG Chest Press 90 sec
5x130 8s ecc
5x130 8s ecc
4x150 8s ecc

1 hr 30 mins

Træning @ SPH 10. Januar 2015
SHOULDER BLAST

OPV
Dynamic stretches

A Pullups 120 sec
8xbw
8xbw
8xbw
8xbw

B1 Farmer Walk - me versus Egon

30m m 106kg
30m m 106kg
30m m 126kg
30m m 126kg

B2 DB Lateral Raises 120 sec
5x16.5
5x16.5
5x16.5
5x16.5

C Power Shrugs 120 sec
8x60
8x100
6x130
8x130
8x130

D Neck Curls 120 sec
15x10
15x10

45 mins

Træning @ SPH 12. Januar 2015
FULLBODY

OPV
Dynamic stretches

A Front Squat 90 sec
10xlol
10x40
8x50
8x50
8x60
5x70
5x70

B Cambered SQ 180 sec
6x90
1x110
3x110
3x110
3x120

C Pullups 90 sec
8xbw
7xbw
8xbw
7xbw

D1 Bench Press
10xlol
8x45
8x55
8x70
8x70
8x70
6x80
4x87.5

D2 Protein Hest 120 sec
10xlol
8x40
8x50
8x60
8x60
8x60
8x60
8x60

E Seat BB Curls
8xlol
5x35
5x35
5x37.5
5x35

F Rev grip Curls
10x10.8
10x15.8
10x15.8
8x20.8
8x20.8
8x20.8

2 hrs 20 mins

Træning @ SPH 14. Januar 2015
FULLBODY
OPV
Dynamic stretches

A Squat 120 sec
OH SQ
8xlol
8x30
8x50
8x70
5x90
5x90
5x90
5x90

B1 Decline BP
8x40
8x60
7x70
5x80
5x90
5x90
5x90

B2 DB Rows 120 sec
8x23.5
8x26
6x31
6x31
5x35.5
5x41.5
5x41.5

C1 Military Press
8x40
8x40
8x40
8x40

C2 WG Pulldown 90 sec
8x56
8x56
8x56
8x56

D1 Incline Curls
8x12.5
8x12.5
8x12.5
8x12.5
8x12.5

D2 Rear Delt Machine 120 sec
10x60
10x60
10x60
10x60
10x60

2 hrs 35 mins

Træning @ SPH 16. Januar 2015
FULLBODY
OPV
Dynamic stretches

A Pullups 90 sec
8xbw
8xbw
8xbw
8xbw
8xbw

B Deadlift 120-180 sec
5x60
5x60
5x80
5x105
3x120
5x130
1x120 + 1 pullup med 12 sec ecc.
1x100

C1 Floor Press
8x50
7x70
6x80
5x90
5x90

C2 Protein Hest 120 sec
8x60
8x60
8x60
8x60
8x60

D Seated BB Curls 90-120 sec
6x20
5x30
5x35
5x35
5x35

E Pec Flye Mach 60 sec
8x49
8x49
8x56

2 hrs 30 mins

Træning @ SPH 19. Januar 2015
FULLBODY
OPV
Dynamic stretches

A Front Squat 120 sec
OH SQ
8xlol
8x30
6x40
6x50
6x60
6x65
6x70

B Cambered SQ 180 sec
5x95
5x105

C1 Bench Press fatbar
8xlol
6x50
6x60
6x70
6x80
6x80
5x85

C2 Goodmornings & SLDL 120 sec
10xlol
8x30
8x40
6x60 SLDL
6x60 -
6x60 -

D1 Pulley
8x49 sup.
8x49 sup.
6x63 WG
5x70 WG
6x77 WG

D2 Wide Chest Press Mach 120 sec
10xlol
10x20
10x50
10x50
10x50

E Seat BB Curls 120 sec
6x30
6x35
5x36

2 hrs 20 mins

Træning @ SPH 22. Januar 2015
FULLBODY
OPV
Dynamic stretches

A Chinups 90 sec
9xbw
8xbw
8xbw
8xbw
8xbw

B Deadlift 180+ sec
5x60
5x80
5x100
5x120
5x130
1x140

C Floor Press 180 sec
12xlol
6x50
6x70
5x80
5x90
3x100
3x100
3x100

D Incline Curls 90 sec
7x12.5
8x12.5
7x12.5
8x12.5

2 hrs 15 mins

Træning @ SPH 26. Januar 2015
FULLBODY
OPV
Dynamic stretches

A Pullups 90 sec
8xbw
8xbw
8xbw
8xbw
8xbw
8xbw

B Front Squat 120 sec
6x40
6x60
6x60
3x80

C Cambered SQ 180 sec
5x95
5x105
4x110
3x115
5x95

D1 Bench Press fatbar
8xlol
8x40
6x50
7x60
5x75
5x80
5x85
5x87.5

D2 Yates Rows 120 sec
8x50
6x80
6x70
6x80
6x80
6x85
6x85

E1 Seated BB Curls
6x30
5x35
5x35
5x37.5
5x37.5
4x40

E2 Seat Mili Press 120 sec
6x40
6x40
6x40
6x40
6x60
6x70
6x70

F1 Shrugs
10x80
8x100
6x120
6x120
6x120

F2 Scapular Trax 120 sec
10xbw
10xbw
WG Pullups
5xbw
5xbw
5xbw

3 hrs

Træning @ SPH 28. Januar 2015
FULLBODY
OPV
Dynamic stretches

A1 BSQ 60-90 sec
OH SQ
8xlol
8x30
5x60
5x60
5x80
5x90
5x95
5x95
5x95
2x110
5x100

A2 Bench Press 120 sec
8xlol
8x40
8x50
8x60 0.5-1s rest on chest
8x60 0.5-1s rest on chest
8x65 0.5-1s rest on chest
8x65 0.5-1s rest on chest
8x70 0.5-1s rest on chest
8x70 0.5-1s rest on chest

B1 Protein Hesten
8x50
6x60
5x70
5x70
5x70
5x70
5x70

B2 Seat Mili Press 90 sec
6x40
6x40
6x50
6x50
6x50
6x50
6x50

C1 Stand DB Curls
6x14
6x14
6x14
5x18
5x18

C2 DB Lateral Raises 90 sec
8x10
8x10
8x10
8x10
8x10

appr 3 hrs

Træning @ SPH 30. Januar 2015
FULLBODY
OPV
Dynamic stretches

A Deadlift 150-180 sec
5x60
5x80
5x95
3x110
4x115
5x120
4x130
3x130

B Floor Press 150 sec
6x40
6x50
6x60
6x70
6x80
5x90
5x90
5x90
5x90

C DB Rows 150 sec
6x32.5
6x35
5x40
5x40
5x40
5x40
5x40

D1 Incline BB Press
6x40
6x50
6x60
6x60
6x60
5x70

D2 Cable Pulldown Supinated 120-150 sec
6x54
6x61
6x68
5x75
5x75
5x75

E DB Curls 125-150 sec
6x14
6x14
5x18
5x18

2 hrs 30 mins

Træning @ SPH 02. Februar 2015
FULLBODY
OPV
Dynamic stretches

A Bench Press fatbar 90-120 sec
6xlol
6x40
6x50
6x60
6x70
6x80
6x80
6x80
6x80
6x80

B Front Squat 120 sec
6x40
6x50
6x50

C Cambered SQ 180 sec
6x75
6x85
6x85
5x95

D1 Leg Press (+sl)
6x70
6x100
6x150
6x180
6x180
6x180
6x180

D2 Seated Leg Curls 150 sec
8x110
8x130
8x140
8x140
8x140
8x140

E1 Protein Hest
6x50
6x60
5x70
5x74
5x70
6x60
6x60

E2 Klokov Press 150 sec
6x40
6x40
5x50
5x50
5x50
4x50

F1 Shrugs
6x100
5x110
5x120
5x120
5x120

F2 Standing DB Curls 150 sec
8x12
6x14
6x14
6x14
5x16

2 hrs 30 min

Træning @ SPH 04. Februar 2015
FULLBODY
OPV
Dynamic stretches

A FSQ 120 sec
8xlol
6x40
6x50
6x50
6x60
6x60
6x60
6x60
6x60

B1 Bench Press
6x30
6x40
6x50
6x60
6x60
6x70
6x80
6x80
6x80
5x80
6x80

B2 Protein Hesten 120 sec
6x30
6x40
6x50
6x60
6x60
5x70
5x70
5x70
5x70
5x70
5x70

C1 Seat Mili Press
6xlol
6x40
6x40
6x50
6x50
6x50
6x50
6x50

C2 Pullups 90-120 sec
8
8
7
7
8
8

D1 Rear Delt Mach
8x50
8x50
8x60
8x60
8x60
8x60

D1 Incline DB Curls 90 sec
6x12
6x12
4x16,5
4x16,5
4x16,5
5x13

2 hrs 30 min

Træning @ SPH 06. Februar 2015
FULLBODY
OPV
Dynamic stretches

A Chinups 90 sec
8
8
8
8
8
8

B Deadlift whatever sec
(der gik lidt undervisning i det, saa hvile intervallerne smuttede)
6xlol
6x40
6x60
6x60
6x80
5x100
5x110
3x125
4x130
3x140

C1 Floor Press
6x50
6x70
6x90
1x110
4x100
4x100

C2 DB Rows 150 sec
6x31
6x32.5
6x35
5x40
5x40
5x40

D DB Curls 125-150 sec
6x10
6x10
6x14
6x14
5x18
5x18
5x18
6x14

3 hrs+

Træning @ SPH 09. Februar 2015
FULLBODY
OPV
Dynamic stretches + 3 min roning

A Pullups 90-120 sec
9
8
8
8
8
7

B OH+Front Squat 120 sec
OH
8xlol
8x30
FSQ
6x40
6x50
6x60
6x60

C Cambered SQ 180 sec
5x85
5x85
5x105
5x110
4x110
5x100

D Bench Press 120-150 sec
6x40
6x50
6x60
6x70
5x82
5x82
5x82
5x82
5x82

E Pulley 120-150 sec
6x50
6x60
5x70
5x70
5x70
5x70

F T-bar Rows 120 sec
5x50
5x60
5x60
5x60
5x60

G Seated BB Curls 120-150 sec
6x30
5x35
5x35
5x35
5x35

2 hrs 30 min

Træning @ SPH 11. Februar 2015
FULLBODY
OPV
Dynamic stretches

A BSQ 120-140 sec
OH SQ
8xlol
8x30
6x50
6x50
6x70
6x70
6x90
6x90
6x90
6x90

B1 30° Incl Fatbar Bench Press
6x40
6x50
6x60
6x70
6x70
6x70
6x70
6x70

B2 Yates Rows 120 sec
6x40
6x50
6x70
5x80
6x80
6x80
6x80
6x80

C1 Seat Mili Press
6x40
6x50
6x55
6x55
6x55
6x60
6x60

C2 Chinups 90 sec
6
6
6xbw+5kg
6xbw+5kg
6xbw+10kg
6xbw+10kg
6xbw+12.5kg

D1 Low Cable Flies
8x10
8x12.5
8x20
8x20
8x20
8x20
8x20

D2 Rear Lat Mach 90 sec
8x50
8x60
8x70
8x70
8x70
8x70
8x70

2 hrs 30 min

Træning @ SPH 19. Februar 2015
LEGS/BACK
OPV
Dynamic stretches

A1 Chinups
6xbw
6xbw+5kg
6xbw+10kg
5xbw+15kg
5xbw+15kg
5xbw+15kg
5xbw+15kg
5xbw+15kg

A2 FSQ 120 sec
6xlol
6x40
6x50
5x60
5x60
5x60
5x60
5x60

B1 Leg Press
6x100
6x150
5x180
2x200+3x180
5x180
6x180
5x180

B2 T-bar Rows
6x30
6x40
6x50
5x55
5x55
5x55
5x55

B3 Leg Curls 120 sec
6x100
6x120
6x120
6x130
6x130
6x130
6x130

2 hrs

Træning @ SPH 20. Februar 2015
DL&PRESSES
OPV
Dynamic stretches

A Deadlifts 300+ sec
6x40
6x70
6x90
5x110
5x120
3x130
1x135
5x110
5x110

B Floor Presses 150-180 sec
6x45
6x65
6x85
3x100
3x100
3x100

C1 Fatbar Military Press
6xlol
6x40
6x50
6x50
6x60
6x60
6x60
6x60

C2 Seat BB Curls 120 sec
6x30
6x30
5x35
5x35
5x35
5x35
5x35

D1 BB Shrugs
6x70
6x110
6x110
6x110
6x110
6x110

D2 Rev EZ Curls 120 sec
8x18
8x18
8x18
8x18
8x18
8x18

E Pec Fly Machine 90 sec
8x49
8x49
8x49
8x49
8x49

3 hrs

https://www.facebook.com/video.php?v=52 ... nref=story

Træning @ SPH 23. Februar 2015
FULLBODY

OPV
Dynamic stretches

A Chinups 90 sec
6xbw
6xbw+5kg
6xbw+10kg
5xbw+15kg
5xbw+17.5kg
5xbw+15kg
5xbw+17.5kg
5xbw+15kg+3xbw

B Front Squat 120 sec
OH SQ
8xlol
8x30
6x50
6x55
5x65
5x65
5x65
5x65
5x65

C1 Fatbar Bench Press
6xlol
6x40
6x50
6x60
6x70
6x80
6x80
4x85
6x80
6x80

C2 T-Bar Rows 120 sec
6x25
6x40
5x45
5x45
5x50
5x50
5x50
5x50

D1 DB Lateral Raises
8x9
8x9
8x9
8x9
8x9
8x9

D2 DB Curls 120 sec
6x12
6x12
6x14
6x14
6x14
6x14

E DB Mili Press 120 sec
8x14
8x14
8x14
8x14
8x14

2 hrs 30 min

Træning @ SPH 25. Februar 2015
FULLBODY
OPV
Dynamic stretches

A BSQ 120-150 sec w heal support
5x40
5x50
5x60
5x70
5x80
5x80
5x80
5x80
5x80

B1 Seated Fatbar Mili Press
6xlol
6x40
5x50
5x55
5x55
5x60
5x60
5x60

B2 Protein Hest 120 sec
6xlol
6x60
6x65
6x65
6x65
6x65
6x65
6x65

C1 Cable Pulldown WG
6x42
6x49
6x49
5x70
5x75
5x75
5x77
5x77
5x77

C2 Decl CG Press 120 sec
6x40
6x50
6x60
6x65
5x70
6x70
6x70
6x70
6x75

D1 DB Rear Lateral Raises
8x6
8x6
8x6
8x6
8x6

D2 Rev Grip Curls 90 sec
8x16
8x16
8x16
8x16
8x16

E1 Low Cable Flies
7x10
7x10
7x10
8x10
8x10
8x10

E2 Cable Rope Pushdown 90 sec
8x25
8x27.5
8x27.5
8x27.5
8x27.5
8x27.5

3 hrs

Træning @ SPH 27. Februar 2015
DL&PRESSES
OPV
Dynamic stretches

A1 Chinups
6xbw
6xbw
6xbw+5kg
6xbw+10kg
5xbw+15kg
5xbw+15kg
5xbw+17.5kg
5xbw+15kg

A2 Klok Press 180 sec
6xlol
6x40
5x50
5x50
5x55
5x55
5x55

B Deadlifts 180+ sec
OA DL
3xlol
3x40
2x50
5x50
5x70
5x90
5x100
5x110
4x115
5x130

C Floor Press 180 sec
6x40
6x40
5x60
5x80
5x90
4x90
5x90
5x90

D1 DB Lateral Raise
8x7
8x7
8x7
8x7
8x7

D2 Seat DB Curls 120 sec
8x7
8x9
8x9
8x12
8x12

3 hrs

Træning @ SPH 02. Marts 2015
FULLBODY
OPV
Dynamic stretches

A Chinups 90 sec
5xbw
5xbw+5kg
5xbw+10kg
4xbw+20kg
5xbw+15kg
4xbw+20kg
5xbw+15kg

B Leg Presses 180 sec
6x70
6x100
6x150
6x180
6x180
8x180
8x180
8x180

C 30° Incl Bench Press w chains 120-150 sec
5x40
5x50
5x50/63
5x50/76
5x50/76
5x55/81
5x55/81
4x55/81
5x55/81

D Chest supp. Cable Row 90 sec
5x49
6x56
6x56
6x63
6x63

D1 Decline CG BP
5x40
5x60
6x70
6x70
6x70

D2 Protein Hest 90 sec
5x60
6x60
5x65
5x65
5x65

TITAN-SET (klokken var mange)
E1 BB Shrugs
6x60
6x80
6x100
6x100
6x100
E2 Pec Fly Mach
8x80
8x80
8x90
8x90
8x100
E3 Rev Curls
8x16
8x16
8x16
8x16
8x16
E4 Rope Pushdown 60 sec
8x10
8x50
8x50
8x50
8x50

2 hrs 45 min

Træning @ SPH 04. Marts 2015
FULLBODY
OPV
Dynamic stretches

A Leg Press 180 sec
6x50
6x100
6x150
6x180
5x200
5x200
5x200
5x200
5x210

B1 Seated Mili Press
5xlol
5x30
5x40
5x50
4x60
4x40 Standing Fatbar
5x50 Standing Fatbar+3x55
5x55 Standing Fatbar

B2 BTN Pulldown 120 sec
6x49
6x56
6x56
5x63
5x63
5x63
5x63
6x63

C1 DB Rows
6x31
5x35
5x40
5x40
5x40
5x40
5x40
5x40

C2 DB Press neutral grip 90-120 sec
6x23
5x26
6x31
6x31
6x31
6x31
6x31
6x31

D1 Decl CG Press
8x60
8x60
8x60
8x60

D2 DB Curls 90 sec
6x14
6x14
6x14
6x14

E1 Incl Cable Flies
8x10
8x10
8x10
8x10
8x10

E2 DB Rear Lateral Raises
8x7
8x7
8x7
8x7
8x7

E3 Upright Rows 90 sec
6x30
6x30
6x30
6x30
6x30

2 hrs 50 min

Træning @ SPH 05. Marts 2015
ABS, OBLIQUES & BICEPS
OPV
Dynamic stretches

A Cable Crunches 60 sec
10x40
10x45
10x50
10x50
10x50
10x55
10x55
10x55

B Sidebends 60 sec
12x10
10x15
10x20
10x20
10x20
10x20
10x20

C Rev Curls 60 sec
10x11
8x16
8x16
8x16
8x16
8x16

D Rope+Kettle Curls 60 sec
8x16
8x16
8x20
8x20
8x20

E DB Curls 60 sec
5x16.5
5x16.5
8x14
3x18.5+3x16.5
3x16.5

F Floor Cable Curls 60 sec
6x15
6x20
6x20
6x20

1 hr 30 min

Træning @ SPH 06. Marts 2015
DL&PRESSES
OPV
Dynamic stretches

A Chinups 90-120 sec
6xbw
6xbw+5kg
6xbw+10kg
5xbw+15kg
5xbw+17.5kg
5xbw+15kg
5xbw+17.5kg
5xbw+15kg
1xbw+30kg w 2sec hold

B Deadlifts 180+ sec
4x50
5x50
5x80
5x90
5x100
5x110
5x120
4x130
4x130
3x130

C Floor Presses 180 sec
6x30
6x40
6x60
6x80
5x92.5
5x92.5
5x92.5
5x92.5
5x92.5

D1 Low Cable Flies (0° - 45° below)
10x15
10x15
10x15
10x15
10x15
10x15
10x15

D2 Rear Delt Mach
8x60
8x60
8x60
8x60
8x60
8x50
8x50

D3 Rope Pushdown 50 sec
10x40
10x45
10x45
10x45
10x45
10x45
10x45

3 hrs

Træning @ SPH 09. Marts 2015
FULLBODY
OPV
Dynamic stretches

A1 BSQ
GM+OH SQ
10+8 x lol
10+8 x 30
6x50
6x50
6x60
5x70
5x70
6x80
6x85
4x85

A2 Chinups 150-180 sec
6xbw
6xbw+5kg
6xbw+10kg
5xbw+15kg
5xbw+15kg
5xbw+15kg
5xbw+17.5kg
5xbw+17.5kg + 3xbw+10kg + 3xbw

B1 Decl BP
6x40
6x50
6x60
6x65
6x60

B2 Protein Hest 90-120 sec
6x40
6x50
6x60
6x65
6x60

C1 BP
6x60
6x70
6x70
6x75
6x75

C2 Cable Pulley 90-120 sec
6x56
6x63
6x63
6x63
6x63

D1 Incl BB Press
6x60
6x60
6x60
6x60

D2 Seat DB Lat Raise 90 sec
8x6
8x6
8x6
8x6

E1 BB Curls
6x30
6x30
5x35
5x35

E2 DB Rear Lateral Raises 60 sec
8x4
8x4
8x4
8x4

2 hrs 45 min

Træning @ SPH 16. Marts 2015
BACK
OPV
Dynamic stretches

A1 Rackpulls
4xbar
4x50
4x60
4x80
5x90
5x95
5x95
5x95

A2 oa Cable Pulls 45°side 90 sec
10x20
10x25
10x25
10x25
10x25
10x25

B1 Pulldown WG+Chin Grip
6+6 x 49kg
6+6 x 52kg
6+6 x 52kg
6+6 x 52kg
6+6 x 52kg
6+6 x 52kg

B2 Hyper Ext 90 sec
10xbw
8xbw+6kg
8xbw+6kg
8xbw+6kg
8xbw+6kg
8xbw+6kg

55 mins

Nogenlunde ovenpå efter en visdomstand blev trukket ud tirsdag i sidste uge. Stadig lidt gener med at tygge meget, ordentligt, men er smertefri og kan igen sove igennem

Træning @ SPH 17. Marts 2015
CHEST
OPV
Dynamic stretches

A Dips w chains 60 sec
8xbw
8xbw
8xbw+6.5
8xbw+13
6xbw+20
6xbw+20
6xbw+20

B Decline BP 60 sec
8x40
6x60
5x70
6x60

C Regular BP 60 sec
6x60
6x60
6x60
6x60

D1 Incl DB Press
6x21
6x23
6x26
6x23

D2 Pec Fly Machine 60 sec
8x60
8x70
8x70
8x70

50 mins
Semi-cardio præget træning. Kroppen stadig i recess efter tandop.

SHEMHAMFORASH

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