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Versio 6. elokuuta 2011 kello 10.04

Parittomat viikot

Lauantai

mave 5 × 5 × 95
jalkaprässi 3 × 15 × 200
vatsarutistus 10 × 15
jalkojen nostelu 3 × 15
aerobinen 60 min.

Sunnuntai

Lever Pulldown 2 × 10 × 71
Smith-vinopenkki 2 × 10 × 40
hauiskääntö 2-3 × 10 × 20+20
One Arm Triceps Extension 2-3 × 10 × 20+20
kulmasoutu 2 × 10 × 35
vipunostot 2 x 10 × 10+10

Parilliset viikot

Lauantai

Smith-kyykky 5 × 10 × 70
pohkeet 10 × 10 × 225+
vatsarutistus 3 × 15 × 10
selän ojennus 2 × 15
aerobinen 60 min.

Sunnuntai

leuanveto 2 × 10 × max-1
vipupenkki 2 × 10 × 83+
Barbell Triceps Extension 2 × 10 × 20+20
hauiskääntö 2-3 × 10 × 20+20
olkapunnerrus 2 × 10 × 41
alatalja 10 × 10 × 65+

@@ Rivi 1: / Rivi 1: @@
-[http://www.bodybuilding.com/fun/luis13.htm GVT @ bb.com]
+==Parittomat viikot==
+===Lauantai===
-==Torstai==
+*[http://www.exrx.net/WeightExercises/ErectorSpinae/BBDeadlift.html mave] 5 × 5 × 95
+*[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/LVVerticalLegHipRaise.html jalkojen nostelu] 3 × 15
 *aerobinen 60 min.
-==Perjantai (parittomat viikot)==
+===Sunnuntai===
-*[http://www.exrx.net/WeightExercises/LatissimusDorsi/BWChinup.html leuanveto] 10 × 10 × max, 90 s
+*[http://www.exrx.net/WeightExercises/LatissimusDorsi/LVPulldownH.html Lever Pulldown] 2 × 10 × 71
-*[http://www.exrx.net/WeightExercises/PectoralClavicular/SMInclineBenchPress.html Smith-vinopenkki] 10 × 10 × 11,25+11,25, 90 s
+*[http://www.exrx.net/WeightExercises/PectoralClavicular/SMInclineBenchPress.html Smith-vinopenkki] 2 × 10 × 40
-*[http://www.exrx.net/WeightExercises/BackGeneral/DBBentOverRow.html kulmasoutu] 3 × 10 × 32,5
+*[http://www.exrx.net/WeightExercises/Biceps/DBCurl.html hauiskääntö] 2-3 × 10 × 20+20
-*[http://www.exrx.net/WeightExercises/PectoralSternal/LVSeatedFly.html Lever Seated Fly] 3 × 10 × 65
+*[http://www.exrx.net/WeightExercises/Triceps/DBOneArmTriExt.html One Arm Triceps Extension] 2-3 × 10 × 20+20
+*[http://www.exrx.net/WeightExercises/BackGeneral/DBBentOverRow.html kulmasoutu] 2 × 10 × 35
+*[http://www.exrx.net/WeightExercises/DeltoidLateral/DBLateralRaise.html vipunostot] 2 x 10 × 10+10
-==Perjantai (parilliset viikot)==
+==Parilliset viikot==
-*[http://www.exrx.net/WeightExercises/PectoralSternal/LVWideGripChestPress.html vipupenkki] 10 × 10 × 71+, 90 s
+===Lauantai===
-*[http://www.exrx.net/WeightExercises/BackGeneral/CBSeatedRow.html alatalja] 10 × 10 × 65+
+*[http://www.exrx.net/WeightExercises/Quadriceps/SMSquat.html Smith-kyykky] 5 × 10 × 70
-*[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
-==Lauantai==
-*aerobinen 60 min.
-==Sunnuntai (pariton)==
-*[http://www.exrx.net/WeightExercises/Triceps/BBTriExt.html Barbell Triceps Extension] 10 × 10 × 15+15
-*etukiekkonosto 10 × 10
-*[http://www.hyperstrike.com/Dumbbell-Lateral-Raise-Seated-Exercise-770.aspx istumavipunostot] 1 × 10 × 5+5
-*[http://www.exrx.net/WeightExercises/TrapeziusUpper/DBShrug.html olankohautus] + [http://www.exrx.net/WeightExercises/DeltoidAnterior/DBShoulderPress.html olkapunnerrus] 1 × 10 × 5+5
-*[http://www.exrx.net/WeightExercises/Biceps/DBCurl.html hauiskääntö] 3 x 10 × 15+15
-*[http://www.exrx.net/WeightExercises/Triceps/ASTriDipKneeling.html dippi] 3 × 10
-[https://www.t-nation.com/free_online_article/most_recent/shoulder_shocker SS]
-==Sunnuntai (parillinen)==
-*[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 × 9+9
-*[http://www.exrx.net/WeightExercises/Triceps/ASTriDipKneeling.html dippi] 3 × 10
-*kierkal isommat!
-==Maanantai==
-*aerobinen 60 min.
-==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 × 225+
 *[http://www.exrx.net/WeightExercises/RectusAbdominis/BWCrunch.html vatsarutistus] 3 × 15 × 10
 *selän ojennus 2 × 15
+*aerobinen 60 min.
-==Tiistai (parilliset viikot)==
+===Sunnuntai===
-*[http://www.exrx.net/WeightExercises/ErectorSpinae/BBDeadlift.html mave] 5 × 5 × 95, 90 s
+*[http://www.exrx.net/WeightExercises/LatissimusDorsi/BWChinup.html leuanveto] 2 × 10 × max-1
-*[http://www.exrx.net/WeightExercises/Quadriceps/SL45LegPress.html jalkaprässi] 3 × 15 × 200
+*[http://www.exrx.net/WeightExercises/PectoralSternal/LVWideGripChestPress.html vipupenkki] 2 × 10 × 83+
-*[http://www.exrx.net/WeightExercises/RectusAbdominis/BWCrunch.html vatsarutistus] 10 × 15
+*[http://www.exrx.net/WeightExercises/Triceps/BBTriExt.html Barbell Triceps Extension] 2 × 10 × 20+20
-*[http://www.exrx.net/WeightExercises/RectusAbdominis/LVVerticalLegHipRaise.html jalkojen nostelu] 3 × 15
+*[http://www.exrx.net/WeightExercises/Biceps/DBCurl.html hauiskääntö] 2-3 × 10 × 20+20
+*[http://www.exrx.net/WeightExercises/DeltoidAnterior/LVShoulderPressH.html olkapunnerrus] 2 × 10 × 41
+*[http://www.exrx.net/WeightExercises/BackGeneral/CBSeatedRow.html alatalja] 10 × 10 × 65+
 [[Luokka:Luettelot]]