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Core + Cardio

Ab crunch + Lying leg raises + hyperextensions:

Ab crunch - 30 reps x 4 set
Lying leg raises - 30 reps x 4 set
Hyperextensions - 20 reps x 4 set
* Kørt uden pause i mellem sets.

Planken:

60 sek x 3 set

Cardio:

Stationairy bike: 40 min - 450 kcal.

Skulder + triceps

Warm up:

Stationairy bike: 10 min - 108 kcal

DB side laterals :
*For at få blod i skulderne
8 kg x 15 - 3 set

DB skulder pres:

20 kg x 15
26 kg x 10
32 kg x 10
40 kg x 6 - 4 set

Smith skulder pres:

60 kg x 12
70 kg x 8 - 4 set

Cable side lateral raises:

10 kg x 15
15 kg x 10 - 4 set

Rope face pull:

50 kg x 15 - 3 set

Reverse pec deck:

60 kg x 15 - 4 set

Dips:

BW x 15
25 kg x 5
50 kg x 5 - 3 set
BW x 15

Pushdowns:
30 kg x 12
40 kg x 10 - 3 set

DB overhead extensions:

34 kg x 10 - 3 set

Cable overhead extensions:

25 kg x 12 - 4 set

Stationairy bike : 15 min - 208 kcal

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