cryx
2009-09-30, 21:52
Tja, jag skulle vilja ha hjälp av nån inbiten styrketränare med att översätta dessa övningar till svenska. Eller om någon har en bra länk som man kan söka på övningarna med nån förklaring eller film skulle va bäst. Vissa vet jag ju, typ push-ups och dips. Dumbbells är hantlar eller?
Day 1: Chest and Shoulders
3×12 reps push-ups
3×12 reps dips
3×10 reps push-ups with feet on stability ball
3×10 reps shoulder presses with dumbbells
3×12 reps incline bench chest press with dumbbells
Day 2: Back and Abs
3×20 reps ab crunches
3×10 reps wide-grip pull-ups
3×10 reps hanging knee raises
3×10 reps deadlift with dumbbells
3×30s plank
3×10 reps pulldown
Day 4: Legs
3×12 reps single leg squats on each leg
3×10 reps calf raises
3×10 reps reverse lunges on each leg
3×10 reps standing long jumps
Day 5: Arms
3×12 reps bench dips
3×12 reps close grip push-ups
3×10 reps barbell curls
3×10 reps rope pushdowns
3×10 reps close grip pull-ups
3×10 reps incline dumbbell curls
Day 1: Chest and Shoulders
3×12 reps push-ups
3×12 reps dips
3×10 reps push-ups with feet on stability ball
3×10 reps shoulder presses with dumbbells
3×12 reps incline bench chest press with dumbbells
Day 2: Back and Abs
3×20 reps ab crunches
3×10 reps wide-grip pull-ups
3×10 reps hanging knee raises
3×10 reps deadlift with dumbbells
3×30s plank
3×10 reps pulldown
Day 4: Legs
3×12 reps single leg squats on each leg
3×10 reps calf raises
3×10 reps reverse lunges on each leg
3×10 reps standing long jumps
Day 5: Arms
3×12 reps bench dips
3×12 reps close grip push-ups
3×10 reps barbell curls
3×10 reps rope pushdowns
3×10 reps close grip pull-ups
3×10 reps incline dumbbell curls