Arm cycling
3 small sets

Bench press
10*60kilo
7*62.5
9*65
7*65

Crosstrainer
Slighht


Cable rear pulldown
20*65kilo
8*80kilo
4*80kilo
3*70kilo


Special shoulder supinator exc.
20*10kg dumbbells
10*11kg dumbbells
10*11kg dumbbells
10*11kg dumbbells

Special shoulder supinator exc.
30*7kg dumbbells
30*7kg dumbbells

Running
3 kilometers

Bench press
10*20 kilo
10*30 kilo
10*40 kilo
10*50 kilo
10*55 kilo

Barbell row
50*38kg
30*49kg
30*49kg

Special shoulder supinator exc.
30*7kg dumbbells
30*7kg dumbbells

Chin-ups
7

Back raises, horisontal legs
30*bw+10kilo behind the neck
15*bw+20kilo behind the neck

Bench press
20*20kilo
20*40kilo
6*50kilo
6*50kilo
6*50kilo

Biceps curl 36kilo barbell
15
18
7

Pull-ups
5
6

Sandbag
3 rounds

Pushups
42

Chin-ups
8

Back raises horizontal legs
BW*20
BW+10kg on the back *20
BW+10kg on the back *20

Barbell row
10*60kg
10*70kg
20*70kg
20*60kg