Ero sivun ”Ohjelma” versioiden välillä
| Rivi 24: | Rivi 24: | ||
===Sunnuntai=== | ===Sunnuntai=== | ||
*[http://www.exrx.net/WeightExercises/LatissimusDorsi/LVPulldownH.html Lever Pulldown] | *[http://www.exrx.net/WeightExercises/LatissimusDorsi/LVPulldownH.html Lever Pulldown] 3 × 10 × 71 | ||
*[http://www.exrx.net/WeightExercises/PectoralClavicular/SMInclineBenchPress.html Smith-vinopenkki] 2 × 10 × | *[http://www.exrx.net/WeightExercises/DeltoidAnterior/LVShoulderPressH.html olkapunnerrus] 3 × 10 × 41 | ||
*[http://www.exrx.net/WeightExercises/PectoralClavicular/SMInclineBenchPress.html Smith-vinopenkki] 2 × 10 × 15+15 / [http://www.exrx.net/WeightExercises/PectoralClavicular/BBInclineBenchPress.html vinopenkki] 2 × 10 × 20+20 | |||
* kulmasoutu tangolla 2 × 10 × 35 | |||
*[http://www.exrx.net/WeightExercises/Triceps/BWTriDip.html dippi] 2 × 10 | |||
*[http://www.exrx.net/WeightExercises/Biceps/CBOneArmCurl.html Cable One Arm Curl] 2 × 10 × 50 | *[http://www.exrx.net/WeightExercises/Biceps/CBOneArmCurl.html Cable One Arm Curl] 2 × 10 × 50 | ||
*[http://www.exrx.net/WeightExercises/Triceps/CBPushdownRope.html Cable Pushdown] 2 × 10 × 100 | *[http://www.exrx.net/WeightExercises/Triceps/CBPushdownRope.html Cable Pushdown] 2 × 10 × 100 | ||
*[http://www.exrx.net/WeightExercises/DeltoidLateral/DBLateralRaise.html vipunostot] 3 x 10 × 10+10 | *[http://www.exrx.net/WeightExercises/DeltoidLateral/DBLateralRaise.html vipunostot] 3 x 10 × 10+10 | ||
[[Luokka:Luettelot]] | [[Luokka:Luettelot]] | ||
Versio 20. marraskuuta 2011 kello 14.55
Parittomat viikot
Lauantai
- Smith-kyykky 5 × 10 × 70
- pohkeet 10 × 15 × 40
- vatsarutistus 3 × 15 × 10
- selän ojennus 2 × 15
Sunnuntai
- leuanveto 3 × 10 × max-47
- vipupenkki 2 × 10 × 89
- alatalja 2 × 10 × 77
- olkapunnerrus 3 × 10 × 41
- CSF 2 × 10 × 59
- hauiskääntö 2 × 10 × 15+15
- Cabl Pushdown 2 × 10 × 100
- vipunostot 3 x 10 × 10+10
Parilliset viikot
Lauantai
- mave 5 × 5 × 95
- jalkaprässi 3 × 10 × 200
- vatsarutistus 10 × 15
- jalkojen nostelu 3 × 15
Sunnuntai
- Lever Pulldown 3 × 10 × 71
- olkapunnerrus 3 × 10 × 41
- Smith-vinopenkki 2 × 10 × 15+15 / vinopenkki 2 × 10 × 20+20
- kulmasoutu tangolla 2 × 10 × 35
- dippi 2 × 10
- Cable One Arm Curl 2 × 10 × 50
- Cable Pushdown 2 × 10 × 100
- vipunostot 3 x 10 × 10+10