Gym
Weight
Users
Forum
Blog
Login
Sign up
Gymling
»
Users
»
Jugitzii92
»
Gym
»
Workout routines
»
5-jakoinen kuntosaliohjelma (Uusi)
5-jakoinen kuntosaliohjelma (Uusi)
...
Print
Copy
Tweet
1
0
Routine
Workout journal
View muscles for workout:
All
Maanantai
Tiistai
Keskiviikko
Perjantai
Lauantai
Muscle load:
Muscle
Load (%)
Active muscle load:
(View muscle load for a single muscle by placing mouse cursor on top of it)
Statistics:
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
Jugitzii92
- almost 4 years ago
Oletusarvo: 20 = MAX. toistot kehonpainolla aina. Toistos laskee ja painoja tulee aina lisää.
Add a new comment
Comments
Add a new comment