Styrketräning Basövningar

Added by tsjoren@hotmail.com, 315 weeks ago

Summary

	Time (min.sek)	01:00:00
	Total Weight	31855.0 kg
	Intensity	Normal
	Borg scale	14, Rather heavy 75% of max
	Calories	473 kcal
	Score	2382

1.Chins 3 x 3 – 5 rep 2 min vila
2.Knäböj 15-12-8-4-8-12-15 rep x 90 s vila mellan varje set.
3.Bänkpress 15-12-8-4-8-12-15 rep x 90 s vila mellan varje set.
4.Airbike 3 x 30 / 60 s vila

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Performed strength exercises in this workout.

Chins · Back	5 x 5.0 kg
120 seconds rest

Block 1
Squats with barbell · Legs	15 x 65.0 kg
90 seconds rest
Squats with barbell · Legs	12 x 75.0 kg
90 seconds rest
Squats with barbell · Legs	8 x 85.0 kg
90 seconds rest
Squats with barbell · Legs	4 x 95.0 kg
90 seconds rest
Squats with barbell · Legs	8 x 85.0 kg
90 seconds rest
Squats with barbell · Legs	12 x 75.0 kg
90 seconds rest
Squats with barbell · Legs	15 x 65.0 kg
480 seconds rest
Bench press with barbell · Chest	15 x 60.0 kg
90 seconds rest
Bench press with barbell · Chest	12 x 70.0 kg
90 seconds rest
Bench press with barbell · Chest	8 x 80.0 kg
90 seconds rest
Bench press with barbell · Chest	4 x 90.0 kg
90 seconds rest
Bench press with barbell · Chest	8 x 80.0 kg
90 seconds rest
Bench press with barbell · Chest	12 x 70.0 kg
90 seconds rest
Bench press with barbell · Chest	15 x 60.0 kg

Block 2
Squats with barbell · Legs	15 x 65.0 kg
90 seconds rest
Squats with barbell · Legs	12 x 75.0 kg
90 seconds rest
Squats with barbell · Legs	8 x 85.0 kg
90 seconds rest
Squats with barbell · Legs	4 x 95.0 kg
90 seconds rest
Squats with barbell · Legs	8 x 85.0 kg
90 seconds rest
Squats with barbell · Legs	12 x 75.0 kg
90 seconds rest
Squats with barbell · Legs	15 x 65.0 kg
480 seconds rest
Bench press with barbell · Chest	15 x 60.0 kg
90 seconds rest
Bench press with barbell · Chest	12 x 70.0 kg
90 seconds rest
Bench press with barbell · Chest	8 x 80.0 kg
90 seconds rest
Bench press with barbell · Chest	4 x 90.0 kg
90 seconds rest
Bench press with barbell · Chest	8 x 80.0 kg
90 seconds rest
Bench press with barbell · Chest	12 x 70.0 kg
90 seconds rest
Bench press with barbell · Chest	15 x 60.0 kg

Block 3
Squats with barbell · Legs	15 x 65.0 kg
90 seconds rest
Squats with barbell · Legs	12 x 75.0 kg
90 seconds rest
Squats with barbell · Legs	8 x 85.0 kg
90 seconds rest
Squats with barbell · Legs	4 x 95.0 kg
90 seconds rest
Squats with barbell · Legs	8 x 85.0 kg
90 seconds rest
Squats with barbell · Legs	12 x 75.0 kg
90 seconds rest
Squats with barbell · Legs	15 x 65.0 kg
480 seconds rest
Bench press with barbell · Chest	15 x 60.0 kg
90 seconds rest
Bench press with barbell · Chest	12 x 70.0 kg
90 seconds rest
Bench press with barbell · Chest	8 x 80.0 kg
90 seconds rest
Bench press with barbell · Chest	4 x 90.0 kg
90 seconds rest
Bench press with barbell · Chest	8 x 80.0 kg
90 seconds rest
Bench press with barbell · Chest	12 x 70.0 kg
90 seconds rest
Bench press with barbell · Chest	15 x 60.0 kg

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Styrketräning Basövningar