Gympal

    gym2

    hanna johansson
    hanna johansson

    Body Heatmap

    Target Muscles

    Bulgarian Split Squat

    1 set: 8-10ggr per ben

    18 reps1
    210 reps2
    310 reps3
    QuadsGlutesHamstrings

    Triceps Extension (Dumbbell)

    110 reps1
    210 reps2
    310 reps3
    Triceps

    Side Bend (Dumbbell)

    1 set: 10ggr per sida

    110 reps1
    210 reps2
    310 reps3
    Obliques

    Lateral Raise (Dumbbell)

    1 set: 5 raise +2st push press 2st open x2) 5 raise

    110 reps1
    210 reps2
    310 reps3
    Side Delts

    Kettlebell Swing

    flip i brösthöjd. stanna upp, balasera.

    110 reps1
    210 reps2
    310 reps3
    GlutesHamstringsLower Back

    Sumo Squat

    lägg till vikt 6 kg 7?

    110 reps1
    210 reps2
    310 reps3
    QuadsAdductorsGlutes

    Crunch (Machine)

    112 reps1
    212 reps2
    312 reps3
    Abs

    Leg Extension (Machine)

    strecha mellan set setttinfäg 4

    110 reps1
    210 reps2
    310 reps3
    Quads

    Iso-Lateral Row (Machine)

    trasig

    18 reps1
    210 reps2
    310 reps3
    Upper BackLats

    Seated Leg Curl (Machine)

    öka till 50?

    110 reps1
    210 reps2
    310 reps3
    HamstringsCalves

    Chest Press (Machine)

    lite högre sits

    110 reps1
    210 reps2
    310 reps3
    ChestFront DeltsTriceps

    Hip Abduction (Machine)

    110 reps1
    210 reps2
    310 reps3
    AbductorsGlutes

    Seated Cable Row - V Grip (Cable)

    vid 35kg helrodd

    110 reps1
    210 reps2
    310 reps3
    Upper BackLats

    Cable Crunch

    112 reps1
    212 reps2
    312 reps3
    Abs

    Back Extension (Weighted Hyperextension)

    10 med vikt fokus glute. (V-fot) 5 utan vikt fokus rygg (parallell-fot) alternativt: back extensions 3 set 72.5kg x10 spänn magen!!

    115 reps1
    215 reps2
    315 reps3
    Lower BackGlutesHamstrings

    Triceps Kickback (Dumbbell)

    1 set: 10 hö och 10 vä

    110 reps1
    210 reps2
    310 reps3
    Triceps

    Romanian Deadlift (Barbell)

    testa 25kg nästa gång 30?

    110 reps1
    210 reps2
    310 reps3
    HamstringsGlutesLower Back

    V Up

    med vikt 5 kg, ländrygg i mark! (ev + sido tread needle 2kg)

    110 reps1
    210 reps2
    310 reps3
    Abs

    Rear Delt Reverse Fly (Machine)

    110 reps1
    210 reps2
    310 reps3
    Rear DeltsUpper Back

    Chest Fly (Machine)

    16 reps1
    28 reps2
    36 reps3
    Chest