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20 reps / vinkel 30 kg * 2 set
15 reps / vinkel 40 kg
Latsdrag i cable med rep
10- 12 reps * 3 set alla vikt magasin
Pulldown normal – Superset – reversed
20 reps / angle of 30 kg * 2 sets
15 reps / angle of 40 kg 12 reps ordinary – 10 reps reverse 50 kg 8 reps ordinary * 2 sets of 60 kg
Rod rowing narrow supinerat grip – Superset – wide grip
10 reps / angle * 5 sets 40 kg
Dumbbell row
10 reps / arm * 5 sets 30 kg
Pulldowns in Cable
15-20 reps * 5 sets 35 kg
Lat Pulldown the cable with rope
10- 12 reps * 3 sets all the weight plates //

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