Ero sivun ”Ohjelma” versioiden välillä
Ei muokkausyhteenvetoa |
|||
| Rivi 10: | Rivi 10: | ||
*[http://www.exrx.net/WeightExercises/PectoralClavicular/SMInclineBenchPress.html Smith-vinopenkki] 2 × 10 × 17,5+17,5 | *[http://www.exrx.net/WeightExercises/PectoralClavicular/SMInclineBenchPress.html Smith-vinopenkki] 2 × 10 × 17,5+17,5 | ||
*[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/ | *[http://www.exrx.net/WeightExercises/Triceps/CBPushdownRope.html Cable Pushdown] 2 × 10 × 120 | ||
*[http://www.exrx.net/WeightExercises/BackGeneral/DBBentOverRow.html kulmasoutu] 2 × 10 × 35 | *[http://www.exrx.net/WeightExercises/BackGeneral/DBBentOverRow.html kulmasoutu] 2 × 10 × 35 | ||
*[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 | ||
| Rivi 25: | Rivi 25: | ||
*[http://www.exrx.net/WeightExercises/PectoralSternal/LVWideGripChestPress.html vipupenkki] 2 × 10 × 95 | *[http://www.exrx.net/WeightExercises/PectoralSternal/LVWideGripChestPress.html vipupenkki] 2 × 10 × 95 | ||
*[http://www.exrx.net/WeightExercises/BackGeneral/CBSeatedRow.html alatalja] 2 × 10 × 83 | *[http://www.exrx.net/WeightExercises/BackGeneral/CBSeatedRow.html alatalja] 2 × 10 × 83 | ||
*[http://www.exrx.net/WeightExercises/Triceps/ | *[http://www.exrx.net/WeightExercises/Triceps/CBPushdownRope.html Cabl Pushdown] 2 × 10 × 120 | ||
*[http://www.exrx.net/WeightExercises/Biceps/DBCurl.html hauiskääntö] 2 × 10 × 17,5+17,5 | *[http://www.exrx.net/WeightExercises/Biceps/DBCurl.html hauiskääntö] 2 × 10 × 17,5+17,5 | ||
*[http://www.exrx.net/WeightExercises/DeltoidAnterior/LVShoulderPressH.html olkapunnerrus] 2 × 10 × 41 | *[http://www.exrx.net/WeightExercises/DeltoidAnterior/LVShoulderPressH.html olkapunnerrus] 2 × 10 × 41 | ||
[[Luokka:Luettelot]] | [[Luokka:Luettelot]] | ||
Versio 18. syyskuuta 2011 kello 11.49
Parittomat viikot
Lauantai
- mave 5 × 5 × 95
- jalkaprässi 3 × 15 × 200
- vatsarutistus 10 × 15
- jalkojen nostelu 3 × 15
Sunnuntai
- Lever Pulldown 2 × 10 × 71
- Smith-vinopenkki 2 × 10 × 17,5+17,5
- Cable One Arm Curl 2 × 10 × 50
- Cable Pushdown 2 × 10 × 120
- kulmasoutu 2 × 10 × 35
- vipunostot 3 x 10 × 10+10
Parilliset viikot
Lauantai
- Smith-kyykky 5 × 10 × 70
- pohkeet 10 × 15 × 50
- vatsarutistus 3 × 15 × 10
- selän ojennus 2 × 15
Sunnuntai
- leuanveto 2 × 10 × max-47
- vipupenkki 2 × 10 × 95
- alatalja 2 × 10 × 83
- Cabl Pushdown 2 × 10 × 120
- hauiskääntö 2 × 10 × 17,5+17,5
- olkapunnerrus 2 × 10 × 41