FITSPOORATION

Chest & abs

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Bänkpress
20 reps * 2 set 20 kg
20 reps * 1 set 30 kg
10 reps * 1 set 50 kg
6 reps * 2 set 60 kg
Hantelpress på snedbänk
20 reps * 1 set 15 kg
10 reps * 1 set 20 kg
6 reps * 2 set 25 kg
Hantelfyes på snedbänk
20 reps * 1 set 10 kg
10 reps * 1 set 15 kg
6-8 reps * 2 set 17,5 kg (personbästa whihih)
Crunches med rep i cable
20 reps * 1 set 30 kg
10 reps * 1 set 40 kg
8 reps * 2 set 45 kg
Följande övningar gjorde jag i en cirkel, 15 reps av varje övning utan vila emellan * 3 varv
* Flyes i maskin 25 kg
* Armhävningar
* Crunches på boll
* Crunches på golv med 10 kg viktplatta
Bench Press
20 reps * 2 sets 20 kg
20 reps * 1 set 30 kg
10 reps * 1 set 50 kg
6 reps * 2 sets 60 kg
Dumbell Press on Incline Bench
20 reps * 1 set 15 kg
10 reps * 1 set 20 kg
6 reps * 2 set 25 kg
Fyes on incline bench
20 reps * 1 set 10 kg
10 reps * 1 set 15 kg
6-8 reps * 2 set 17,5 kg
Crunches with rope in cable
20 reps * 1 set 30 kg
10 reps * 1 set 40 kg
8 reps * 2 set 45 kg
The following exercises did I do in a circle, 15 reps of each exercise with no rest in between * 3 laps
* Flyes in machine 25 kg
* Push-ups
* Crunches on a ball
* Crunches on the floor with 10 kg weight plate //