Prosharker

Bröst och Axlar (Måndag)

1.http://www.exrx.net/WeightExercises/PectoralSternal/DBBenchPress.html 6

40x15

60x15

70x8

80x3

85x1

75x5

65x15

55x15

45x15

35x15

 

 

2.http://www.exrx.net/WeightExercises/PectoralSternal/LVPecDeckFly.html 

75x15

96x15

110x10

124x5

105x10

85x15

65x15

 

 

3..http://www.exrx.net/WeightExercises/PectoralSternal/LVChestPress.html

54

68

75

86

 

4.http://www.exrx.net/WeightExercises/PectoralSternal/DBBenchPress.html

 

10x26

10x30

10x30

10x30

 

Axlar

 

.1. http://www.exrx.net/WeightExercises/DeltoidAnterior/BBMilitaryPress.html

10x15

15x10

20x5

 

2.http://www.exrx.net/WeightExercises/DeltoidAnterior/DBShoulderPress.html

 

Stående

12

14

16

 

Sittande

22kg x10

22kgx10

22kgx10

 

3.http://www.exrx.net/WeightExercises/DeltoidPosterior/LVRearLateralRaise.html

40

47

54