Sunday 19 December 2010 photo 1/1
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Måndag:
Pass 1:
Rygg:
Latsdrag med V-handtag 3set/6Reps 1set/10Reps
Hantelrodd 3set/6Reps 1set/10Reps
Skivstångsrodd 3set/6Reps 1set/10Reps
Mage:
Sneda crunches
Crunches i kabelmaskin
Pass 2:
Bröst:
Nedåtlutande bänkpress 3set/6Reps 1set/10Reps
Nedåtlutande hantelpress 3set/6Reps 1set/10Reps
Hantelflys nedåtlutande 3set/6Reps 1set/10Reps
Axlar:
Stående hantellyft framifrån 3set/6Reps 1set/10Reps
Sittande hantellyft åt sidan 3set/6Reps 1set/10Reps
Kabeldrag framifrån 3set/6Reps 1set/10Reps
Tisdag:
Pass 1:
Biceps:
Växlande hantelcurl 3set/6Reps 1set/10Reps
Curlstångscurl 3set/6Reps 1set/10Reps
Hammercurl 3set/6Reps 1set/10Reps
Triceps:
Pushdowns: 3set/6Reps 1set/10Reps
Dips 3set/6Reps 1set/10Reps
Kick-backs 3set/6Reps 1set/10Reps
Pass 2:
Vader:
Stående vadpress 3set/10Reps
Vadpress i Benpress 3set/10Reps
Ben:
Utfall 3set/10Reps
Benspark 3set/10Reps
Benpress 3set/10Reps
Onsdag:
Kondition
Torsdag:
Pass 1:
Rygg:
Marklyft 3set/6Reps 1set/10Reps
Hypersträck 3set/6Reps 1set/10Reps
Skivstångsshrugs 3set/6Reps 1set/10Reps
Hantelshrugs 3set/6Reps 1set/10Reps
Mage: (nedre)
Sittande höftlyft
Omvända crunches
Crunches med sidovridning
Pass 2:
Bröst:
Bänkpress (rak) 3set/6Reps 1set/10Reps
Hantelpress (rak) 3set/6Reps 1set/10Reps
HantelFlys (rak) 3set/6Reps 1set/10Reps
Uppåtlutande bänkpress 3set/6Reps 1set/10Reps
Axlar:
Sittande Militärpress 3set/6Reps 1set/10Reps
Axelpress med hantlar 3set/6Reps 1set/10Reps
Stående hantellyft åt sidan 3set/6Reps 1set/10Reps
Sittande hantellyft fram 3set/6Reps 1set/10Reps
Fredag:
Pass 1:
Biceps:
Kabelcurl 3set/6Reps 1set/10Reps
Sittande lutande hantelcurl 3set/6Reps 1set/10Reps
Koncentrationscurl 3set/6Reps 1set/10Reps
Triceps:
En arms hantelpress 3set/6Reps 1set/10Reps
Smal bänkpress 3set/6Reps 1set/10Reps
Liggande tricepspress 3set/6Reps 1set/10Reps
+underarmar
Pass 2:
Vader:
Stående vadpress 3set/10Reps
Vadpress i Benpress 3set/10Reps
Ben:
Utfall 3set/10Reps
Benspark 3set/10Reps
Benpress 3set/10Reps
Annons