Lørdag: Mage, rygg, bein
Body Heatmap
Target Muscles
Heel Taps
150 reps1
250 reps2
320 reps3
AbsObliques
Heel Taps
AbsObliques
Set
Reps
1
50
2
50
3
20
Seated Leg Raise
130 reps1
230 reps2
320 reps3
Abs
Seated Leg Raise
Abs
Set
Reps
1
30
2
30
3
20
Russian Twist (Weighted)
den andre med 20 kg vekt. 10+10+10
130 reps1
230 reps2
330 reps3
ObliquesAbs
Russian Twist (Weighted)
den andre med 20 kg vekt. 10+10+10
ObliquesAbs
Set
KG
Reps
1
15
30
2
15
30
3
15
30
Shrug (Dumbbell)
110 reps1
210 reps2
310 reps3
Upper Traps
Shrug (Dumbbell)
Upper Traps
Set
KG
Reps
1
40
10
2
40
10
3
40
10
Back Extension (Hyperextension)
112 reps1
212 reps2
312 reps3
413 reps4
Lower BackGlutesHamstrings
Back Extension (Hyperextension)
Lower BackGlutesHamstrings
Set
Reps
1
12
2
12
3
12
4
13
Single Arm Cable Row
pr arm
18 reps1
28 reps2
38 reps3
Upper BackLats
Single Arm Cable Row
pr arm
Upper BackLats
Set
KG
Reps
1
18
8
2
18
8
3
18
8
Seated Cable Row - V Grip (Cable)
18 reps1
28 reps2
38 reps3
Upper BackLats
Seated Cable Row - V Grip (Cable)
Upper BackLats
Set
KG
Reps
1
59
8
2
59
8
3
59
8
Lat Pulldown (Cable)
18 reps1
28 reps2
38 reps3
LatsUpper Back
Lat Pulldown (Cable)
LatsUpper Back
Set
KG
Reps
1
59
8
2
59
8
3
59
8
Rear Kick (Machine)
110 reps1
210 reps2
310 reps3
GlutesHamstrings
Rear Kick (Machine)
GlutesHamstrings
Set
KG
Reps
1
36
10
2
36
10
3
36
10
Leg Press Horizontal (Machine)
18 reps1
28 reps2
38 reps3
QuadsGlutesHamstrings
Leg Press Horizontal (Machine)
QuadsGlutesHamstrings
Set
KG
Reps
1
100
8
2
110
8
3
110
8
Sumo Squat
med kryp og armheving
110 reps1
210 reps2
310 reps3
QuadsAdductorsGlutes
Sumo Squat
med kryp og armheving
QuadsAdductorsGlutes
Set
Reps
1
10
2
10
3
10