Ero sivun ”Ohjelma” versioiden välillä
| Rivi 10: | Rivi 10: | ||
*[http://www.exrx.net/WeightExercises/LatissimusDorsi/LVPulldownH.html Lever Pulldown] 2 × 10 × 77 | *[http://www.exrx.net/WeightExercises/LatissimusDorsi/LVPulldownH.html Lever Pulldown] 2 × 10 × 77 | ||
*[http://www.exrx.net/WeightExercises/PectoralClavicular/SMInclineBenchPress.html Smith-vinopenkki] 2 × 10 × 40 | *[http://www.exrx.net/WeightExercises/PectoralClavicular/SMInclineBenchPress.html Smith-vinopenkki] 2 × 10 × 40 | ||
*[http://www.exrx.net/WeightExercises/Biceps/CBOneArmCurl.html Cable One Arm Curl] 2 × 10 × | *[http://www.exrx.net/WeightExercises/Biceps/CBOneArmCurl.html Cable One Arm Curl] 2 × 10 × 50 | ||
*[http://www.exrx.net/WeightExercises/Triceps/DBOneArmTriExt.html One Arm Triceps Extension] 2 × 10 × 20 | *[http://www.exrx.net/WeightExercises/Triceps/DBOneArmTriExt.html One Arm Triceps Extension] 2 × 10 × 20 | ||
*[http://www.exrx.net/WeightExercises/BackGeneral/DBBentOverRow.html kulmasoutu] 2 × 10 × 35 | *[http://www.exrx.net/WeightExercises/BackGeneral/DBBentOverRow.html kulmasoutu] 2 × 10 × 35 | ||
Versio 21. elokuuta 2011 kello 13.10
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 × 77
- Smith-vinopenkki 2 × 10 × 40
- Cable One Arm Curl 2 × 10 × 50
- One Arm Triceps Extension 2 × 10 × 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-41
- vipupenkki 2 × 10 × 95
- Barbell Triceps Extension 2 × 10 × 22,5+22,5
- hauiskääntö 2 × 10 × 20+20
- olkapunnerrus 2 × 10 × 41
- alatalja 2 × 10 × 83