Trening 3. Mage, bryst, biceps
Body Heatmap
Target Muscles
Heel Taps
120 reps1
220 reps2
320 reps3
AbsObliques
Heel Taps
AbsObliques
Set
Reps
1
20
2
20
3
20
Seated Leg Raise
120 reps1
220 reps2
320 reps3
Abs
Seated Leg Raise
Abs
Set
Reps
1
20
2
20
3
20
Russian Twist (Weighted)
120 reps1
220 reps2
320 reps3
ObliquesAbs
Russian Twist (Weighted)
ObliquesAbs
Set
KG
Reps
1
15
20
2
15
20
3
15
20
Bench Press (Dumbbell)
110 reps1
210 reps2
39 reps3
ChestTricepsFront Delts
Bench Press (Dumbbell)
ChestTricepsFront Delts
Set
KG
Reps
1
27.5
10
2
27.5
10
3
27.5
9
Incline Bench Press (Dumbbell)
18 reps1
28 reps2
38 reps3
ChestFront DeltsTriceps
Incline Bench Press (Dumbbell)
ChestFront DeltsTriceps
Set
KG
Reps
1
22.5
8
2
22.5
8
3
22.5
8
Cable Middle Fly
+ 3 set med vaier nede på stolpe
110 reps1
28 reps2
36 reps3
Chest
Cable Middle Fly
+ 3 set med vaier nede på stolpe
Chest
Set
KG
Reps
1
11.3
10
2
11.3
8
3
11.3
6
Cable One Arm Biceps Curl
8 reps pr arm
18 reps1
28 reps2
38 reps3
Biceps
Cable One Arm Biceps Curl
8 reps pr arm
Biceps
Set
KG
Reps
1
11.3
8
2
11.3
8
3
11.3
8
Sumo Squat
110 reps1
210 reps2
310 reps3
QuadsAdductorsGlutes
Sumo Squat
QuadsAdductorsGlutes
Set
Reps
1
10
2
10
3
10
Seated Incline Curl
18 reps1
27 reps2
38 reps3
Biceps
Seated Incline Curl
Biceps
Set
KG
Reps
1
12.5
8
2
15
7
3
15
8
Triceps Pushdown
18 reps1
28 reps2
38 reps3
Triceps
Triceps Pushdown
Triceps
Set
KG
Reps
1
31.5
8
2
31.5
8
3
24.8
8
Leg Press Horizontal (Machine)
18 reps1
28 reps2
38 reps3
QuadsGlutesHamstrings
Leg Press Horizontal (Machine)
QuadsGlutesHamstrings
Set
KG
Reps
1
109
8
2
120
8
3
120
8
Single Leg Romanian Deadlift (Dumbbell)
18 reps1
28 reps2
38 reps3
HamstringsGlutesLower Back
Single Leg Romanian Deadlift (Dumbbell)
HamstringsGlutesLower Back
Set
KG
Reps
1
12
8
2
12
8
3
12
8