Onsdag 26 /2 Triceps / Underarmar /Biceps

Triceps / Underarmar /Biceps (Onsdag )

1
 
Triceps.
.
1.http://www.exrx.net/WeightExercises/Triceps/CBPushdown.html
 
41,3 x3
 
2.http://www.exrx.net/WeightExercises/Triceps/BBLyingTriExt.html
 
20x3
 
3.http://www.exrx.net/WeightExercises/Triceps/CBBentoverTriExt.html
 
4.http://www.exrx.net/WeightExercises/Triceps/DBKickback.html
 
6x3
 
5.http://www.exrx.net/WeightExercises/Triceps/DBTriExt.html
 
20x3
 
Underarmar
1.http://www.exrx.net/WeightExercises/Brachioradialis/CBReverseCurl.html
18x3
 
2.http://www.exrx.net/WeightExercises/WristFlexors/BBWristCurl.html
20x3
 
http://www.leehayward.com/pics/reversecurl.jpg
 
20x3
 
Biceps
 
1.http://www.exrx.net/WeightExercises/Biceps/DBCurl.html
 
18x3
 
2.http://www.exrx.net/WeightExercises/Brachioradialis/DBHammerCurl.html
 
3.http://www.exrx.net/WeightExercises/Brachialis/BBPreacherCurl.html fast med hantel
12x3
 
2014-02-27 @ 10:22:00 Permalink Styrketräning Kommentarer (0) Trackbacks ()

Tisdag 25/2 Rygg

Rygg Tisdag

5 min uppvarmning i rodd
 
1. http://www.exrx.net/WeightExercises/ErectorSpinae/BBDeadlift.html
50
60
80
 
2.http://www.exrx.net/WeightExercises/LatissimusDorsi/WtChinup.html
16 
3x10
 
3.http://www.exrx.net/WeightExercises/LatissimusDorsi/CBFrontPulldown.html
54
61
75
82
68
56
 
4.http://www.exrx.net/WeightExercises/BackGeneral/CBSeatedRow.html
Fast utan kabel och med bröstplatta
 
 
Lite mage
2014-02-27 @ 10:18:00 Permalink Styrketräning Kommentarer (0) Trackbacks ()

18,19,20,21,22,23 Feb

 
2014-02-27 @ 10:15:17 Permalink Styrketräning Kommentarer (0) Trackbacks ()

Måndag Bröst och Axlar

Bröst och Axlar (Måndag)

Bröst och Axlar (Måndag)
1.http://www.exrx.net/WeightExercises/PectoralSternal/DBBenchPress.html 6
40x15
60x15
70x8
80x3
85x1
75x5
65x15
55x15
45x15
35x15
 
 
2.http://www.exrx.net/WeightExercises/PectoralSternal/LVPecDeckFly.html 
75x15
96x15
110x10
124x5
105x10
85x15
65x15
 
 
3..http://www.exrx.net/WeightExercises/PectoralSternal/LVChestPress.html
54
68
75
86
 
4.http://www.exrx.net/WeightExercises/PectoralSternal/DBBenchPress.html
 
10x26
10x30
10x30
10x30
 
Axlar
 
.1. http://www.exrx.net/WeightExercises/DeltoidAnterior/BBMilitaryPress.html
10x15
15x10
20x5
 
2.http://www.exrx.net/WeightExercises/DeltoidAnterior/DBShoulderPress.html
 
Stående
12
14
16
 
Sittande
22kg x10
22kgx10
22kgx10
 
3.http://www.exrx.net/WeightExercises/DeltoidPosterior/LVRearLateralRaise.html
40
47
54
2014-02-18 @ 16:44:51 Permalink Styrketräning Kommentarer (0) Trackbacks ()

Triceps / Underarmar /Biceps (Onsdag )

1
 
Triceps.
.
1.http://www.exrx.net/WeightExercises/Triceps/CBPushdown.html
 
38x3
 
2.http://www.exrx.net/WeightExercises/Triceps/BBLyingTriExt.html
 
20x3
 
3.http://www.exrx.net/WeightExercises/Triceps/CBBentoverTriExt.html
 
4.http://www.exrx.net/WeightExercises/Triceps/DBKickback.html
 
6x3
 
5.http://www.exrx.net/WeightExercises/Triceps/DBTriExt.html
 
20x3
 
Underarmar
1.http://www.exrx.net/WeightExercises/Brachioradialis/CBReverseCurl.html
18x3
 
2.http://www.exrx.net/WeightExercises/WristFlexors/BBWristCurl.html
20x3
 
http://www.leehayward.com/pics/reversecurl.jpg
 
20x3
 
Biceps
 
1.http://www.exrx.net/WeightExercises/Biceps/DBCurl.html
 
18x3
 
2.http://www.exrx.net/WeightExercises/Brachioradialis/DBHammerCurl.html
 
3.http://www.exrx.net/WeightExercises/Brachialis/BBPreacherCurl.html fast med hantel
12x3
2014-02-13 @ 05:54:04 Permalink Styrketräning Kommentarer (0) Trackbacks ()

Rygg Tisdag

5 min uppvarmning i rodd
 
1. http://www.exrx.net/WeightExercises/ErectorSpinae/BBDeadlift.html
50
60
80
 
2.http://www.exrx.net/WeightExercises/LatissimusDorsi/WtChinup.html
16 
3x10
 
3.http://www.exrx.net/WeightExercises/LatissimusDorsi/CBFrontPulldown.html
54
61
75
82
68
56
 
4.http://www.exrx.net/WeightExercises/BackGeneral/CBSeatedRow.html
Fast utan kabel och med bröstplatta
 
 
Lite mage
2014-02-11 @ 10:55:00 Permalink Styrketräning Kommentarer (0) Trackbacks ()

Bröst och Axlar (Måndag)

Bröst och Axlar (Måndag)
1.http://www.exrx.net/WeightExercises/PectoralSternal/DBBenchPress.html 6
40x15
60x15
70x8
80x3
85x1
75x5
65x15
55x15
45x15
35x15
 
 
2.http://www.exrx.net/WeightExercises/PectoralSternal/LVPecDeckFly.html 
75x15
96x15
110x10
124x5
105x10
85x15
65x15
 
 
3..http://www.exrx.net/WeightExercises/PectoralSternal/LVChestPress.html
54
68
75
86
 
4.http://www.exrx.net/WeightExercises/PectoralSternal/DBBenchPress.html
 
10x26
10x30
10x30
10x30
 
Axlar
 
.1. http://www.exrx.net/WeightExercises/DeltoidAnterior/BBMilitaryPress.html
10x15
15x10
20x5
 
2.http://www.exrx.net/WeightExercises/DeltoidAnterior/DBShoulderPress.html
 
Stående
12
14
16
 
Sittande
22kg x10
22kgx10
22kgx10
 
3.http://www.exrx.net/WeightExercises/DeltoidPosterior/LVRearLateralRaise.html
40
47
54
 
2014-02-11 @ 10:48:16 Permalink Styrketräning Kommentarer (0) Trackbacks ()

Ben (Fredag )

Uppvarmning
 
1.http://www.exrx.net/WeightExercises/Quadriceps/BBFullSquat.html
 
2.http://www.exrx.net/WeightExercises/Quadriceps/BBLunge.html
 
3.http://www.exrx.net/WeightExercises/Hamstrings/LVSeatedLegCurl.html
 
4.http://www.exrx.net/WeightExercises/Quadriceps/SL45LegPress.html
2014-02-07 @ 06:31:45 Permalink Styrketräning Kommentarer (0) Trackbacks ()

Bröst och Axlar (Torsdag)

 
 
1.http://www.exrx.net/WeightExercises/Biceps/DBCurl.html
 
2.http://www.exrx.net/WeightExercises/PectoralSternal/DBBenchPress.html
 
3.http://www.exrx.net/WeightExercises/PectoralSternal/LVPecDeckFly.html
 
4.http://www.exrx.net/WeightExercises/PectoralSternal/LVChestPress.html
 
5.http://www.exrx.net/WeightExercises/PectoralSternal/CBStandingFly.html
 
Axlar
 
1.http://www.exrx.net/WeightExercises/DeltoidAnterior/BBMilitaryPress.html
 
2.http://www.exrx.net/WeightExercises/DeltoidAnterior/DBShoulderPress.html
 
3.http://www.exrx.net/WeightExercises/DeltoidLateral/BBUprightRow.html
 
4.http://www.exrx.net/WeightExercises/DeltoidLateral/DBLateralRaise.html
 
5.http://www.exrx.net/WeightExercises/DeltoidPosterior/LVRearLateralRaise.html
2014-02-06 @ 05:41:29 Permalink Styrketräning Kommentarer (0) Trackbacks ()

Triceps / Underarmar /Biceps (Onsdag )

Uppvarmning 20 min
 
Rotatorcuffarna: 
Infraspinatus & Teres Minor: 
1.http://www.exrx.net/WeightExercises/Infraspinatus/CBStandingExternalRotation.html
 
Subscapularis:
 
1
 
Triceps.
.
1.http://www.exrx.net/WeightExercises/Triceps/CBPushdown.html
 
2.http://www.exrx.net/WeightExercises/Triceps/BBLyingTriExt.html
 
3.http://www.exrx.net/WeightExercises/Triceps/CBBentoverTriExt.html
 
4.http://www.exrx.net/WeightExercises/Triceps/DBKickback.html
 
5.http://www.exrx.net/WeightExercises/Triceps/DBTriExt.html
 
 
Underarmar
1.http://www.exrx.net/WeightExercises/Brachioradialis/CBReverseCurl.html
 
2.http://www.exrx.net/WeightExercises/WristFlexors/BBWristCurl.html
 
Biceps
 
1.http://www.exrx.net/WeightExercises/Biceps/DBCurl.html
2014-02-06 @ 05:12:47 Permalink Styrketräning Kommentarer (0) Trackbacks ()

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