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2-3 uppvärmningsset, 2-3 arbetsset (10-12 reps om inte annat anges)
PASS A
Facepull (15-20 reps)
Bänkpress/Hantelpress
Sidlyft
Hantelrodd (Hantel eller stång)
Knäböj
Lårcurl eller annan övn. för baksida lår
Dips eller triceps extension.
Hantelcurl eller stångcurl.
Plankan (så länge du orkar, 2-3 ggr)
PASS B
Facepull (15-20 reps)
Flys (Hantel eller kabel)
Axelpress stående(hantel eller stång)
Latsdrag
Marklyft (4-6 reps)
Benspark
Dips eller triceps extension.
Hantelcurl eller stångcurl.
Plankan (så länge du orkar, 2-3 ggr)
Beskrivning av övningar:
Facepull
http://www.weightliftingdiscussion.com/facepull.html
Bänkpress/Hantelpress
http://www.exrx.net/WeightExercises/PectoralSternal/BBBenchPress.html
http://www.exrx.net/WeightExercises/PectoralSternal/DBBenchPress.html
Sidlyft
http://www.exrx.net/WeightExercises/DeltoidLateral/DBLateralRaise.html
Hantelrodd (Hantel eller stång)
http://www.exrx.net/WeightExercises/BackGeneral/DBBentOverRow.html
http://www.exrx.net/WeightExercises/BackGeneral/BBBentOverRow.html
Knäböj
http://www.exrx.net/WeightExercises/Quadriceps/BBFullSquat.html
Lårcurl eller annan för baksida lår
http://www.exrx.net/WeightExercises/Hamstrings/LVSeatedLegCurl.html
http://www.exrx.net/WeightExercises/Hamstrings/LVLyingLegCurl.html
Dips eller triceps extension.
http://www.exrx.net/WeightExercises/Triceps/ASTriDip.html
http://www.exrx.net/WeightExercises/Triceps/BBLyingTriExt.html
Hantelcurl eller stångcurl.
http://www.exrx.net/WeightExercises/Biceps/DBCurl.html
http://www.exrx.net/WeightExercises/Biceps/BBCurl.html
Plankan (så länge du orkar, 2-3 ggr)
http://www.exrx.net/WeightExercises/RectusAbdominis/BWFrontPlank.html
Flys (Hantel eller kabel)
http://www.exrx.net/WeightExercises/PectoralSternal/DBFly.html
http://www.exrx.net/WeightExercises/PectoralSternal/CBStandingFly.html
Axelpress stående(hantel eller stång)
http://www.exrx.net/WeightExercises/DeltoidAnterior/BBMilitaryPress.html
Latsdrag
http://www.exrx.net/WeightExercises/LatissimusDorsi/CBFrontPulldown.html
Marklyft (4-6 reps)
http://www.exrx.net/WeightExercises/ErectorSpinae/BBDeadlift.html
Benspark
http://www.exrx.net/WeightExercises/Quadriceps/LVLegExtension.html
LYCKAT TILL!
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