Prosharker

Ben

5 min uppvarmning

1.Knäböj
http://www.youtube.com/watch?v=gX3uEEmo_xs
2.Stela marklyft
http://www.youtube.com/watch?v=OpzRX3slWjE&feature=related
3.Benpress
http://www.youtube.com/watch?v=f5oPKWEkgYA
Rygg

1.Chins
http://www.youtube.com/watch?v=l9PtDH1WFRw
2.Latsdrag
http://www.youtube.com/watch?v=Xw0b68UbCA4
3.Roddmaskin

Triceps

1.Hantelkickbacks
http://www.youtube.com/watch?v=hG5xmOWJNPs
2.Liggande triceps
http://www.youtube.com/watch?v=k03pxSp_1mk&feature=related
3.Triceps press down
http://www.youtube.com/watch?v=sOR0YvKABHs