Healthy is the new sexy

Ben onsdag

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Knäböj med stopp i bottenläget
20 reps * 2 set 20 kg 10 reps * 1 set 50 kg 10 reps * 4 set 70 kg 8 reps * 1 set 80 kg
Benpress ”gungpress”, en speciell benpress (ni ser på bilden)
12 reps * 1 set 90 kg 12 reps * 4 set 110 kg
Stående ben curl – ett ben åt gången
12 reps / ben * 2 set 10 kg viktplatta
12 reps / ben * 2 set 2 set 15 kg viktplatta
Sittande benspark
12 reps * 4 set 50 kg viktplattor
Bulgariska utfall
12 reps / ben * 3 set 39 kg
Paus Squat
20 reps * 2 sets 20 kg 10 reps * 1 set 50 kg 10 reps * 4 sets 70 kg 8 reps * 1 set 80 kg
Leg press, a special leg press (you can see in the picture)
12 reps * 1 set 90 kg 12 reps * Set of 4 110 kg
Standing leg curl – one leg at a time
12 reps / leg * 2 sets 10 kg weight plate
12 reps / leg * 2 sets 2 sets 15 kg weight plate
Seated Leg Extension
12 reps * 4 sets 50 kg weight plates
Bulgarian squat
12 reps / leg * 3 sets 39 kg
20 minutes in the stair master //