Adan saliohjelma

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Ohjelma laihdutukseen. Neljä sarjaa jokaiseen liikkeeseen ja toistoja noin 8-12 jokaisella kerralla.
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Maanantai
Tiistai
Keskiviikko
Perjantai
Lauantai
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Workouts: , exercises: , muscles: .

Maanantai

Rinta & Olkapäät
Exercise
Repetitions
1. Barbell bench press
10, 10, 10, 10
2. Barbell incline bench press
10, 10, 10, 10
3. Cable chest press
10, 10, 10, 10
4. Cable decline chest press
10, 10, 10, 10

Tiistai

Pakara
Exercise
Repetitions
1. Smith front squat
10, 10, 10, 10
3. Barbell full squat
10, 10, 10, 10
4. Dumbbell lunge
10, 10, 10, 10

Keskiviikko

Selkä & Vatsat
Exercise
Repetitions
4. Body weight crunch
10, 10, 10, 10
5. Cable alataljasoutu
10, 10, 10, 10
6. Cable side bend
10, 10, 10, 10
7. Dumbbell bent-over row
10, 10, 10, 10

Perjantai

Jalat & Pakara
Exercise
Repetitions

Lauantai

Hauis & Ojentajat
Exercise
Repetitions
1. Barbell preacher curl
10, 10, 10, 10
3. Barbell biceps curl
10, 10, 10, 10
4. Dumbbell triceps extension
10, 10, 10, 10
5. Dumbbell biceps curl
10, 10, 10, 10
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