Ero sivun ”Ohjelma” versioiden välillä
| Rivi 7: | Rivi 7: | ||
===Sunnuntai=== | ===Sunnuntai=== | ||
*[http://www.exrx.net/WeightExercises/LatissimusDorsi/BWChinup.html leuanveto] | *[http://www.exrx.net/WeightExercises/LatissimusDorsi/BWChinup.html leuanveto] 3 × 10 × max-47 | ||
*[http://www.exrx.net/WeightExercises/PectoralSternal/LVWideGripChestPress.html vipupenkki] 2 × 10 × | *[http://www.exrx.net/WeightExercises/PectoralSternal/LVWideGripChestPress.html vipupenkki] 2 × 10 × 89 | ||
*[http://www.exrx.net/WeightExercises/BackGeneral/CBSeatedRow.html alatalja] 2 × 10 × 77 | *[http://www.exrx.net/WeightExercises/BackGeneral/CBSeatedRow.html alatalja] 2 × 10 × 77 | ||
*[http://www.exrx.net/WeightExercises/DeltoidAnterior/LVShoulderPressH.html olkapunnerrus] | *[http://www.exrx.net/WeightExercises/DeltoidAnterior/LVShoulderPressH.html olkapunnerrus] 3 × 10 × 41 | ||
*[http://www.exrx.net/WeightExercises/PectoralSternal/CBSeatedFly.html CSF] 2 × 10 × | *[http://www.exrx.net/WeightExercises/PectoralSternal/CBSeatedFly.html CSF] 2 × 10 × 59 | ||
*[http://www.exrx.net/WeightExercises/Biceps/DBCurl.html hauiskääntö] 2 × 10 × 15+15 | *[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 × | *[http://www.exrx.net/WeightExercises/Triceps/CBPushdownRope.html Cabl 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 | ||
Versio 13. marraskuuta 2011 kello 14.18
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 × 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 × 90
- kulmasoutu tangolla 2 × 10 × 35
- vipunostot 3 x 10 × 10+10