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Standard Pushup - 9 + 9 + 12 = 29st

Mountain Climbers - 22 + 22 + 24 = 68st

Burpees - 5 + 4 + 4 = 13st

High Kneel Drill - 50 + 40(mjälthugg) + 50  = 140st

Bodyweight Squats - 10 + 11 + 10 = 31st

Cabel Pulldown - 23kg - 12 x 3

Bench Dip - 12 + 12 + 15 = 39st - 7kg

Alternating Split Squat Jump - 10 + 10 + 8 = 28st

Bodyweight Reverse Lunge - 10 + 9 + 9 = 28st

Single Leg Hip Extension - 11 + 12 + 10 = 28+5=33st

Single Leg Plank Raise - 16 + 18 + 16 = 34+16=50st

Oblique Adductor Raise - 15 + 15 + 16 = 36+10=46st

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Calf Set:

Standing Calf Rise - 29kg (20lbs+6,5kg x 2) - 12 x 3

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Hip/Quad Super Set:

Single Leg Curl - x + 2+1kg = 3kg - 12 x 2

Single Leg Leg Extension - x + 2+1kg = 3kg - 12 x 2


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Hip/Quad Super Set:

Single Leg Hip Extension - Kroppsvikt - 12 x 2
One Leg Box Step Up - 23kg (20lbs + 3kg x 2) - 12 x 2

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Inner/Outer Thigh Super Set:

Hip Abduction With Cable - x + 2kg - 12 x 3


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Hip/Quad Super Set:

Back Extension - kropp - 20 x 2

Single Leg RDL With DB - 14,5kg (20lbs + 6,5kg) - 12 x 2


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DB Bulgarian Split Squat - 29kg (20lbs+6,5kg x 2) - 12 x 2

Deadlift - 29kg (20lbs+6,5kg x 2) - 12 x 2

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Vikt: 62,4kg

Fuckat upp lite med schemat :/ Oh well, jag kör övre delen på måndagar/tisdagar numera.

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Trap Super Set:

DB Shrug - 13kg (20lbs + 4kg) - 12 x 4
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Forearm Super Set:

Seated Barbell Wrist Curl - 7,5kg - 12 x 2

Seated BarbellReverse Curl - 5kg - 12 x 2

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Bicep Super Set:

Supinated Incline Bicep Curls - 7,5kg - 12 x 2

Reverse Barbell Curls - 7,5kg - 12 x 2


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Tricep Super Set:

Supine Close Grip Bench Press - 7,5kg - 12 x 2

Reverse Grip Pressdown - 13kg - 12 x 2

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Shoulder Super Set:

Lying Dumbbell Lateral Raise - 5kg - 12 x 2

Lateral Raises - 5kg - 12 x 2

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Back Super Set:

Close Grip Pulldown - 32kg (70lbs) - 12 x 2

Pullovers - 14,6kg (30lbs + 1kg) - 12 x 2

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Chest Super Set:

Incline DB Chest Press - 10kg (20lbs+1kg) -12 x 2

Dumbell Fly - 7,5kg - 12 x 2

Bänkpress i masking - 18kg (40lbs) - 12 x 2