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1.

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Ironchef:

toistoja 2-4 x 8-12

massaliikkeeitä 3-4 x 8-10
eristäviä esim. vipuja/keskitettyä hauiskääntöä 2-3 x 10-15





Päivä 1 - Rinta/Olka/Ojentaja

*Penkki tanko/kp

http://www.shapefit.com/chest-exercises-barbell-bench-press-medium-grip.html


http://www.shapefit.com/chest-exercises-dumbbell-bench-press.html



*Vinopenkki tanko/kp

http://www.shapefit.com/chest-exercises-barbell-incline-bench-press-medium-grip.html


http://www.shapefit.com/chest-exercises-incline-dumbbell-press.html



*Pystypunnerrus kp

http://www.shapefit.com/shoulder-exercises-seated-dumbbell-presses.html



*Pystysoutu tanko

http://www.shapefit.com/shoulder-exercises-upright-barbell-rows.html



*Vipu sivuun ja eteen

http://www.shapefit.com/shoulder-exercises-side-lateral-raises.html


http://www.shapefit.com/shoulder-exercises-front-dumbbell-raises.html



*Dippi oma paino

http://www.shapefit.com/triceps-exercises-dips-triceps-version.html



*Ranskalainen punnerrus tangolla

http://www.shapefit.com/triceps-exercises-seated-overhead-barbell-triceps-extensions.html



*Ranskalainen punnerrus köydellä taljassa

http://www.shapefit.com/triceps-exercises-cable-rope-overhead-tricep-extensions.html






Päivä 2 - Selkä/Hauis

*Ylätalja myötäote

http://www.shapefit.com/back-exercises-wide-grip-lat-pulldowns.html



*Alatalja rusettiote/vastaote

http://www.shapefit.com/pics/middle-back-exercises-seated-cable-rows.gif



*Kulmasoutu tangolla

http://www.shapefit.com/middle-back-exercises-bent-over-barbell-rows.html



*Kulmasoutu kp (yhden käden)

http://www.shapefit.com/middle-back-exercises-one-arm-dumbbell-rows.html



*SJMV Suorinjaloinmaastaveto

http://www.shapefit.com/hamstrings-exercises-smith-machine-stiff-legged-deadlifts.html



*Hauiskääntö tangolla

http://www.shapefit.com/biceps-exercises-barbell-curls.html



*Hauiskääntö istuen kp

http://www.shapefit.com/biceps-exercises-seated-dumbbell-curls.html



*Keskitetty hauiskääntö tanko/kp

http://www.shapefit.com/biceps-exercises-preacher-curls.html


http://www.shapefit.com/biceps-exercises-concentration-curls.html





Päivä 3 - Jalat/Vatsat



*Kyykky

http://www.shapefit.com/quadriceps-exercises-barbell-squats.html


*Prässi

http://www.shapefit.com/quadriceps-exercises-leg-presses.html


*Reisiojennus

http://www.shapefit.com/quadriceps-exercises-one-leg-extensions.html


*Reisikoukistus

http://www.shapefit.com/hamstrings-exercises-seated-leg-curls.html



*Askelkyykky tanko/kp

http://www.shapefit.com/quadriceps-exercises-barbell-lunges.html


http://www.shapefit.com/quadriceps-exercises-dumbbell-lunges.html



*Vatsat taljassa/koneessa

http://www.shapefit.com/abs-exercises-cable-crunches.html


http://www.shapefit.com/abs-exercises-ab-crunch-machine.html



*Vatsat voimapyörällä/jumppapallolla

http://www.shapefit.com/abs-exercises-barbell-ab-rollouts.html


http://www.shapefit.com/abs-exercises-exercise-ball-crunches.html



*Hover tai joku muu staattinen vatsalihasliike

http://www.shapefit.com/core-training-exercises-prone-bridge.html

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