1. Lats Pull-Down |
2. Cabel Row (1) |
3. One- Arm Dumbbell Row |
4. Dips on bench |
5. Tricep pushdown |
6. Plank |
(1) Press every second week, (+1 is 10%- on the last weight that you did use on the 3 set)
(2) (10-12 reps on each side)
3 | 12-15 | 1 | 3 | 12-15 | 1 | 3 | 12-15 | 1 | 3 | 12-15 | 1 |
3 | 12-15 | 1 | 3 | 12-15 | 1 | 3 | 12-15 | 1 | 3 | 12-15 | 1 |
3 | 10-12 | 1 | 3 | 10-12 | 1 | 3 | 10-12 | 1 | 3 | 10-12 | 1 |
3 | Max | 1 | 3 | Max | 1 | 3 | Max | 1 | 3 | Max | 1 |
2 | 12 | 45 | 2 | 12 | 45 | 2 | 12 | 45 | 2 | 12 | 45 |
3 | 60-90
| 3 | 1 | 60-90
| 1 | 3 | 60-90
| 1 | 3 | 60-90
| 1 |