Ero sivun ”Ohjelma” versioiden välillä

Versio 5. marraskuuta 2011 kello 12.28

Parittomat 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 × 77
olkapunnerrus 2 × 10 × 41
hauiskääntö 2 × 10 × 15+15
Cabl Pushdown 2 × 10 × 90
vipunostot 3 x 10 × 10+10

Parilliset 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 / vinopenkki 2 × 10 × 20+20
Cable One Arm Curl 2 × 10 × 50
Cable Pushdown 2 × 10 × 80
kulmasoutu tangolla 2 × 10 × 35
vipunostot 3 x 10 × 10+10

@@ Rivi 1: / Rivi 1: @@
 ==Parittomat viikot==
-===Lauantai===
-*[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
-===Sunnuntai===
-*[http://www.exrx.net/WeightExercises/LatissimusDorsi/LVPulldownH.html Lever Pulldown] 2 × 10 × 71
-*[http://www.exrx.net/WeightExercises/PectoralClavicular/SMInclineBenchPress.html Smith-vinopenkki] 2 × 10 × 17,5+17,5 / [http://www.exrx.net/WeightExercises/PectoralClavicular/BBInclineBenchPress.html vinopenkki] 2 × 10 × 20+20
-*[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 × 80
-* kulmasoutu tangolla 2 × 10 × 35
-*[http://www.exrx.net/WeightExercises/DeltoidLateral/DBLateralRaise.html vipunostot] 3 x 10 × 10+10
-==Parilliset viikot==
 ===Lauantai===
 *[http://www.exrx.net/WeightExercises/Quadriceps/SMSquat.html Smith-kyykky] 5 × 10 × 70
@@ Rivi 28: / Rivi 13: @@
 *[http://www.exrx.net/WeightExercises/Biceps/DBCurl.html hauiskääntö] 2 × 10 × 15+15
 *[http://www.exrx.net/WeightExercises/Triceps/CBPushdownRope.html Cabl Pushdown] 2 × 10 × 90
+*[http://www.exrx.net/WeightExercises/DeltoidLateral/DBLateralRaise.html vipunostot] 3 x 10 × 10+10
+==Parilliset viikot==
+===Lauantai===
+*[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
+===Sunnuntai===
+*[http://www.exrx.net/WeightExercises/LatissimusDorsi/LVPulldownH.html Lever Pulldown] 2 × 10 × 71
+*[http://www.exrx.net/WeightExercises/PectoralClavicular/SMInclineBenchPress.html Smith-vinopenkki] 2 × 10 × 17,5+17,5 / [http://www.exrx.net/WeightExercises/PectoralClavicular/BBInclineBenchPress.html vinopenkki] 2 × 10 × 20+20
+*[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 × 80
+* kulmasoutu tangolla 2 × 10 × 35
 *[http://www.exrx.net/WeightExercises/DeltoidLateral/DBLateralRaise.html vipunostot] 3 x 10 × 10+10
 [[Luokka:Luettelot]]