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- Dag 1:
- Skuldre + triceps
- Mil.pr. 3x10
- Benkpr. 5x10
- Skulderpr. 2x10
- Dips 3x10
- Tri m. tau 5x10 + pyramide
- Medisinball
- Dag 2:
- Bein + rygg
- Markløft 5x10
- Knebøy 5x10
- Beinpress 3x12
- Lårcurl 3x10
- Medisinball
- Dag 3:
- Pause
- Dag 4:
- Biceps + mage
- Hangups 2 x pyramide 1 min pause
- Bicepscurl 5x10(stang) + pyramide(manualer)
- Crunchm. 10x(15-20)
- Medisinball
- Dag 5:
- Pause
- Dag 6:
- Pause
- Dag 7:
- Bryst
- Benkpress m. manualer 5x10
- Flyes 3x10
- Brystmaskin 5x10
- Crunchm. 10x(15-20)
- Medisinball
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