4-Jakoinen KVKT

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1. päivä
2. päivä
3. päivä
4. päivä
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Workouts: , exercises: , muscles: .

1. päivä

Exercise
Repetitions
1. Cable rear deltoid row
10, 10, 10, 10, 10
2. Cable lateral raise
10, 10, 10, 10, 10
3. Dumbbell lateral raise
10, 10, 10, 10, 10
4. Barbell upright row
10, 10, 10, 10, 10
5. Barbell incline bench press
10, 10, 10, 10, 10
6. Cable decline fly
10, 10, 10, 10, 10
7. Barbell bench press
5, 5, 5, 5, 5

2. päivä

Exercise
Repetitions
1. Barbell reverse wrist curl
20, 20, 20, 20, 20
2. Cable bent-over pullover
10, 10, 10, 10, 10
3. Cable pulldown
10, 10, 10, 10, 10
4. Cable alataljasoutu
10, 10, 10, 10, 10
5. Barbell deadlift
5, 5, 5, 5, 5
6. Weighted pull-up
5, 5, 5, 5, 5

3. päivä

Exercise
Repetitions
1. Dumbbell prone incline curl
10, 10, 10, 10, 10
2. Dumbbell incline biceps curl
10, 10, 10, 10, 10
3. Weighted close grip chin-up
5, 5, 5, 5, 5
4. Cable pushdown
10, 10, 10, 10, 10

4. päivä

Exercise
Repetitions
1. Sled hack calf press
20, 20, 20, 20, 20
2. Body weight incline crunch
20, 20, 20, 20, 20
3. Lever (selectorized) lying leg curl
10, 10, 10, 10, 10
4. Lever (selectorized) leg extension
10, 10, 10, 10, 10
6. Barbell squat
5, 5, 5, 5, 5
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