Gympal

gym2

Created by hanna johansson
hanna johansson
Bulgarian Split Squat

Bulgarian Split Squat

1 set: 10ggr per ben
Set
KG
Reps
1
2
3
Triceps Extension (Dumbbell)

Triceps Extension (Dumbbell)

Set
KG
Reps
1
2
3
Side Bend (Dumbbell)

Side Bend (Dumbbell)

1 set: 10ggr per sida
Set
KG
Reps
1
2
3
Lateral Raise (Dumbbell)

Lateral Raise (Dumbbell)

1 set: 5 raise +2st push press 2st open x2) 5 raise
Set
KG
Reps
1
2
3
Kettlebell Swing

Kettlebell Swing

flip i brösthöjd. stanna upp, balasera.
Set
KG
Reps
1
2
3
Sumo Squat

Sumo Squat

lägg till vikt? 6 kg
Set
Reps
1
2
3
Crunch (Machine)

Crunch (Machine)

Set
KG
Reps
1
2
3
Leg Extension (Machine)

Leg Extension (Machine)

strecha mellan set
Set
KG
Reps
1
2
3
Iso-Lateral Row (Machine)

Iso-Lateral Row (Machine)

Set
KG
Reps
1
2
3
Seated Leg Curl (Machine)

Seated Leg Curl (Machine)

Set
KG
Reps
1
2
3
Chest Press (Machine)

Chest Press (Machine)

Set
KG
Reps
1
2
3
Hip Abduction (Machine)

Hip Abduction (Machine)

Set
KG
Reps
1
2
3
Seated Cable Row - V Grip (Cable)

Seated Cable Row - V Grip (Cable)

med rodd
Set
KG
Reps
1
2
3
Cable Crunch

Cable Crunch

Set
KG
Reps
1
2
3
Back Extension (Weighted Hyperextension)

Back Extension (Weighted Hyperextension)

10 med vikt fokus glute. (V-fot) 5 utan vikt fokus rygg (parallell-fot)
Set
KG
Reps
1
2
3
Triceps Kickback (Dumbbell)

Triceps Kickback (Dumbbell)

1 set: 10 hö och 10 vä
Set
KG
Reps
1
2
3
Lying Leg Curl (Machine)

Lying Leg Curl (Machine)

eller deadlifr
Set
KG
Reps
1
2
3
Romanian Deadlift (Barbell)

Romanian Deadlift (Barbell)

eller leg curl
Set
KG
Reps
1
2
3
V Up

V Up

med vikt 4 kg, ländrygg i mark! (ev + sido tread needle 2kg)
Set
Reps
1
2
3