Elasto
General
Intermediate
Machine strength
Plan Details
The Elasto routine by ssalonen is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
http://elasto.org/2-jakoinen.txt https://roinanen.com/treeni/2-jakoinen-treeniohjelma/
Routine detail
Any
Voima1
Est. 40 min
5 exercises
Barbell Squat
6 Sets x 4 Reps
Barbell Bench Press
6 Sets x 4 Reps
Dumbbell Shoulder Press
6 Sets x 4 Reps
Barbell Tricep Extension (Supine)
3 Sets x 4 Reps
Crunch
3 Sets x 4 Reps
Any
Lihas1
Est. 48 min
6 exercises
Machine Leg Press
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Leg Raise
3 Sets x 12 Reps
Any
Lihas2
Est. 48 min
6 exercises
Machine Seated Leg Curl
5 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Cable V Bar Pulldown
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Machine Fly
2 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Any
Voima2
Est. 36 min
6 exercises
Barbell Stiff-Leg Deadlift
5 Sets x 4 Reps
Pull-Up
3 Sets x 4 Reps
Dumbbell Bent-Over Row
3 Sets x 4 Reps
Dumbbell Rotational Curl
3 Sets x 4 Reps
Barbell Bent-Over Row (Reverse Grip)
2 Sets x 4 Reps
Dumbbell Calf Raise
4 Sets x 4 Reps
