ME upper

Bekkpressa:20kg x 2 x 10, 40kg x 10, 60kg x 10, 80kg x 10, 90kg x 5, 100kg x 5, 110kg x 1, 120kg x 1(lyfti rassinum)
(inn á milli 3 sett af internal rotation með 5kg og external rotation 3kg)
4Board press: 140kg x 5, 160kg x 3, 170kg x 1
Db floor press með dauðu stoppi: 30kg x 12, 32.5kg x 10, 35kg x 4
One arm pulldowns: 30 x 3 x 8
Lateral raise, framhallandi, pronated: 5kg x 2 x 12
Lateral raise: 7.5kg x 2 x 12
Face pulls: 20 x 15, 15 x 15
Hammer curls: 15kg x 12, 17.5kg x 12, 7.5kg x 20

Ágætis pumpæfing