DAG1	
Bryst	REPS/SET
Skråbenk BP	10-8-8-4
Decline BP	10-8-8-4
Cable Crossovers	10-8-8-4
Skrå Flyes	8x3
Flat Benk HP	6 - 6 - 4 - 4
	
	
DAG2	
Rygg	REPS/SET
Enarms H Roing	12-8-8-4
Markløft	6 - 6 - 4 - 4
Nedtrekk Bredt	12-8-8-4
Chins	8x4
	
	
DAG3	
Skuldre	REPS/SET
Front LR	10-8-8-4
Sittende Side LR	10-8-8-4
Shrugs	6x6
Militær Press H	6 - 6 - 4 - 4
	
	
DAG4	
Arms	REPS/SET
Biceps	
Curls B	10-8-8-4
Curls EZ	10-8-8-4
Curls Cable	15 x 2
	
Triceps	
Dips	6 - 6 - 4 - 4
Pushdowns B	10-8-8-4
Pushdowns Tau	10-8-8-4
	
	
DAY5
Legs REPS/SET
Leg Extensions 4x 20 (oppvarming)
Leg Press 4x 20-12
Hack Squats 4x 15-10
Lunges 3x 15-12
Stiff-legged Deadlifts 4x12-8
Lying Leg Curls 4x15-10	
	
	
Underarm	
Reversed Curls	10 x 2
Wrist Curls	20 x 2
Wrist Curls Bak	20 x 2