Training 15

Armen:

Hammer Curl: 10KG / 15 Herh / 3 Sets
Wrist Curl: 26KG / 25 Herh / 3 Sets
Lying Triceps Extension: 11KG / 20 Herh / 3 Sets

Borst:
Bench Press:
60KG / 5 Herh / 6 Sets

Incline Press:
30KG / 15 Herh / 3 Sets

Dumbell Press:
16KG / 10 Herh / 3 Sets

Dumbell Pullover: 14KG / 15 Herh / 3 Sets

Rug:

Pulldown behind the neck (lat pull??):
40KG / 10 Herh / 3 Sets

Benen:

Leg Press: 80KG / 15 Herh / 3 Sets
Leg Extension: 50KG / 15 Herh / 3 Sets

Buik:

Crunches: 100 Herh / 5 Sets
Side Bend: 24KG / 15 Herh / 3 Sets