Ero sivun ”Ohjelma” versioiden välillä
Ei muokkausyhteenvetoa |
|||
| Rivi 5: | Rivi 5: | ||
==Perjantai (parittomat viikot)== | ==Perjantai (parittomat viikot)== | ||
*[http://www.exrx.net/WeightExercises/LatissimusDorsi/BWChinup.html leuanveto] 10 × 10 × X, 90 s | |||
*[http://www.exrx.net/WeightExercises/PectoralClavicular/SMInclineBenchPress.html Smith-vinopenkki] 10 × 10 × 11,25+11,25, 90 s | |||
*[http://www.exrx.net/WeightExercises/BackGeneral/DBBentOverRow.html kulmasoutu] 2 × 10 × 30 | |||
*[http://www.exrx.net/WeightExercises/PectoralSternal/LVSeatedFly.html Lever Seated Fly] 3 × 10 × 65 | |||
==Perjantai (parilliset viikot)== | |||
*[http://www.exrx.net/WeightExercises/PectoralSternal/LVWideGripChestPress.html vipupenkki] 10 × 10 × 77, 90 s | *[http://www.exrx.net/WeightExercises/PectoralSternal/LVWideGripChestPress.html vipupenkki] 10 × 10 × 77, 90 s | ||
*[http://www.exrx.net/WeightExercises/BackGeneral/CBSeatedRow.html alatalja] 10 × 10 × 65 | *[http://www.exrx.net/WeightExercises/BackGeneral/CBSeatedRow.html alatalja] 10 × 10 × 65 | ||
*[http://www.exrx.net/WeightExercises/DeltoidAnterior/LVShoulderPressH.html olkapunnerrus] 2 × 10 × 41 | *[http://www.exrx.net/WeightExercises/DeltoidAnterior/LVShoulderPressH.html olkapunnerrus] 2 × 10 × 41 | ||
*[http://www.exrx.net/WeightExercises/LatissimusDorsi/LVPulldownH.html Lever Pulldown] 2 × 10 × 65, 90 s | *[http://www.exrx.net/WeightExercises/LatissimusDorsi/LVPulldownH.html Lever Pulldown] 2 × 10 × 65, 90 s | ||
==Lauantai== | ==Lauantai== | ||
| Rivi 20: | Rivi 20: | ||
==Sunnuntai (pariton)== | ==Sunnuntai (pariton)== | ||
*[http://www.exrx.net/WeightExercises/Biceps/DBCurl.html hauiskääntö] 10 x 10 × 15+15 | |||
*[http://www.exrx.net/WeightExercises/Triceps/DBOneArmTriExt.html One Arm Triceps Extension] 3 × 10 × 17.5+17,5 | |||
*[http://www.exrx.net/WeightExercises/DeltoidLateral/DBLateralRaise.html vipunostot] 10 x 10 × 10+10 | |||
*[http://www.exrx.net/WeightExercises/Triceps/ASTriDipKneeling.html dippi] 3 × 10 | |||
*kierkal isommat! | |||
==Sunnuntai (parillinen)== | |||
*[http://www.exrx.net/WeightExercises/Triceps/BBTriExt.html Barbell Triceps Extension] 10 × 10 × 15+15 | *[http://www.exrx.net/WeightExercises/Triceps/BBTriExt.html Barbell Triceps Extension] 10 × 10 × 15+15 | ||
*[http://www.hyperstrike.com/Dumbbell-Lateral-Raise-Seated-Exercise-770.aspx istumavipunostot] 10 x 10 × 10+10 | *[http://www.hyperstrike.com/Dumbbell-Lateral-Raise-Seated-Exercise-770.aspx istumavipunostot] 10 x 10 × 10+10 | ||
*[http://www.exrx.net/WeightExercises/Triceps/ASTriDipKneeling.html dippi] 3 × 10 | *[http://www.exrx.net/WeightExercises/Triceps/ASTriDipKneeling.html dippi] 3 × 10 | ||
*[http://www.exrx.net/WeightExercises/Biceps/DBCurl.html hauiskääntö] 2 x 10 × 17,5+17,5 | *[http://www.exrx.net/WeightExercises/Biceps/DBCurl.html hauiskääntö] 2 x 10 × 17,5+17,5 | ||
*kierkal isommat! | *kierkal isommat! | ||
| Rivi 37: | Rivi 37: | ||
==Tiistai (parittomat viikot)== | ==Tiistai (parittomat viikot)== | ||
*[http://www.exrx.net/WeightExercises/Quadriceps/SMSquat.html Smith-kyykky] 5 × 10 × 70, 90 s | |||
*[http://www.exrx.net/WeightExercises/Gastrocnemius/SLForwardAngledCalfRaise.html pohkeet] 10 × 10 × 220 | |||
*[http://www.exrx.net/WeightExercises/RectusAbdominis/BWCrunch.html vatsarutistus] 3 × 15 × 10 | |||
*selän ojennus 2 × 15 | |||
==Tiistai (parilliset viikot)== | |||
*[http://www.exrx.net/WeightExercises/ErectorSpinae/BBDeadlift.html mave] 5 × 5 × 92,5-95, 90 s | *[http://www.exrx.net/WeightExercises/ErectorSpinae/BBDeadlift.html mave] 5 × 5 × 92,5-95, 90 s | ||
*[http://www.exrx.net/WeightExercises/Quadriceps/SL45LegPress.html jalkaprässi] 3 × 15 × 200 | *[http://www.exrx.net/WeightExercises/Quadriceps/SL45LegPress.html jalkaprässi] 3 × 15 × 200 | ||
*[http://www.exrx.net/WeightExercises/RectusAbdominis/BWCrunch.html vatsarutistus] 10 × 15 | *[http://www.exrx.net/WeightExercises/RectusAbdominis/BWCrunch.html vatsarutistus] 10 × 15 | ||
*[http://www.exrx.net/WeightExercises/RectusAbdominis/LVVerticalLegHipRaise.html jalkojen nostelu] 3 × 15 | *[http://www.exrx.net/WeightExercises/RectusAbdominis/LVVerticalLegHipRaise.html jalkojen nostelu] 3 × 15 | ||
[[Luokka:Luettelot]] | [[Luokka:Luettelot]] | ||
Versio 3. kesäkuuta 2011 kello 11.47
Torstai
- aerobinen 60 min.
Perjantai (parittomat viikot)
- leuanveto 10 × 10 × X, 90 s
- Smith-vinopenkki 10 × 10 × 11,25+11,25, 90 s
- kulmasoutu 2 × 10 × 30
- Lever Seated Fly 3 × 10 × 65
Perjantai (parilliset viikot)
- vipupenkki 10 × 10 × 77, 90 s
- alatalja 10 × 10 × 65
- olkapunnerrus 2 × 10 × 41
- Lever Pulldown 2 × 10 × 65, 90 s
Lauantai
- aerobinen 60 min.
Sunnuntai (pariton)
- hauiskääntö 10 x 10 × 15+15
- One Arm Triceps Extension 3 × 10 × 17.5+17,5
- vipunostot 10 x 10 × 10+10
- dippi 3 × 10
- kierkal isommat!
Sunnuntai (parillinen)
- Barbell Triceps Extension 10 × 10 × 15+15
- istumavipunostot 10 x 10 × 10+10
- dippi 3 × 10
- hauiskääntö 2 x 10 × 17,5+17,5
- kierkal isommat!
Maanantai
- aerobinen 60 min.
Tiistai (parittomat viikot)
- Smith-kyykky 5 × 10 × 70, 90 s
- pohkeet 10 × 10 × 220
- vatsarutistus 3 × 15 × 10
- selän ojennus 2 × 15
Tiistai (parilliset viikot)
- mave 5 × 5 × 92,5-95, 90 s
- jalkaprässi 3 × 15 × 200
- vatsarutistus 10 × 15
- jalkojen nostelu 3 × 15