5-jakoinen kuntosaliohjelma (Uusi)

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Maanantai
Tiistai
Keskiviikko
Perjantai
Lauantai
Muscle load:
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Workouts: , exercises: , muscles: .

Maanantai

Olkapäät & epäkkäät
Exercise
Repetitions
1. Dumbbell upright row
12, 12, 12, 12
2. Dumbbell cuban press
12, 10, 8, 6
3. Dumbbell rear deltoid row
12, 10, 8, 6
4. Dumbbell alternating front raise
12, 10, 8, 6

Tiistai

Jalat
Exercise
Repetitions
1. Lever (plate loaded) seated leg curl
15, 12, 10, 8
2. Lever (plate loaded) alternating leg extension
15, 12, 10, 8
3. Smith front squat
15, 12, 10, 8
4. Lever (plate loaded) seated calf press
20, 15, 12, 10
5. Lever (plate loaded) seated leg press
15, 12, 10, 8

Keskiviikko

Rinta
Exercise
Repetitions
1. Body weight push-up
20, 20, 20, 20
2. Barbell bench press
12, 10, 8, 6
3. Barbell incline bench press
12, 10, 8, 6
4. Body weight chest dip
20, 20, 20, 20
5. Cable decline fly
12, 10, 8, 6
6. Cable chest press
12, 10, 8, 6
7. Cable standing incline chest press
12, 10, 8, 6

Perjantai

Selkä & vatsat
Exercise
Repetitions
1. Weighted 45 degree back hyperextension
20, 20, 20, 20
2. Body weight vertical leg-hip raise
20, 20, 20, 20
3. Body weight chin-up
20, 20, 20, 20
4. Lever (selectorized) seated crunch with arm pad
12, 10, 8, 6
5. Cable alataljasoutu
12, 10, 8, 6
6. Body weight crunch
20, 20, 20, 20
7. Dumbbell bent-over row
12, 10, 8, 6
8. Lever (selectorized) side crunch
12, 10, 8, 6
9. Body weight front plank
20, 20, 20, 20

Lauantai

Hauis & ojentaja
Exercise
Repetitions
1. Cable hauiskääntö ristikkäistaljassa
12, 10, 8, 6
2. Cable incline pushdown
12, 10, 8, 6
3. Barbell preacher curl
12, 10, 8, 6
4. Barbell incline lying triceps extension
12, 10, 8, 6
5. Barbell arnoldin 21
12, 10, 8, 6
6. Dumbbell triceps extension
12, 10, 8, 6
7. Dumbbell concentration curl
12, 10, 8, 6
8. Cable bent-over triceps extension with rope
12, 10, 8, 6

Comments

Comment Jugitzii92 - over 4 years ago
Oletusarvo: 20 = MAX. toistot kehonpainolla aina. Toistos laskee ja painoja tulee aina lisää.
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