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Makuulta istumaan (krt/60 s) 29-40 Penkkipunnerrus, 45 kg (krt/60 s) 18-29 Jalkakyykky, 45 kg (krt/60 s) <18-26 Käsinkohonta < 5-9
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1. päivä
2. päivä
3. päivä
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Workouts: , exercises: , muscles: .

1. päivä

Exercise
Repetitions
1. Barbell bench press
10, 10, 10
2. Barbell squat
10, 10, 10
3. Body weight pull-up
10, 10, 10
4. Barbell drag curl
8, 8, 8, 8, 8, 8, 8, 8, 8
5. Barbell lying triceps extension (skull crusher)
10, 10, 10
6. Barbell standing calf raise
12, 10, 8, 6
7. Body weight arms crossed crunch
50, 40, 30

2. päivä

Exercise
Repetitions
1. Barbell bench press
10, 10, 10
2. Barbell deadlift
5, 5, 5, 5, 5
3. Barbell shoulder press
10, 10, 10
4. Barbell drag curl
8, 8, 8, 8, 8, 8, 8, 8
5. Barbell lying triceps extension (skull crusher)
10, 10, 10
6. Barbell standing calf raise
12, 10, 8, 6
7. Body weight arms crossed crunch
50, 40, 30

3. päivä

Exercise
Repetitions
1. Barbell bench press
10, 10, 10
2. Barbell squat
10, 10, 10
3. Body weight pull-up
10, 10, 10
4. Barbell drag curl
8, 8, 8, 8, 8, 8, 8, 8
5. Barbell lying triceps extension (skull crusher)
10, 10, 10
6. Barbell standing calf raise
12, 10, 8, 6
7. Body weight arms crossed crunch
50, 40, 30
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