Elasto

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2 DAYS - General Fitness - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

http://elasto.org/2-jakoinen.txt
https://roinanen.com/treeni/2-jakoinen-treeniohjelma/

Lihas1 6 exercises, 47 mins

Machine Leg Press	3x12 reps	rest: 60s
Machine Leg Extension	3x12 reps	rest: 60s
Dumbbell Incline Bench Press	4x12 reps	rest: 60s
Dumbbell Lateral Raise	4x12 reps	rest: 60s
Cable Shoulder Extension	3x12 reps	rest: 60s
Leg Raise	3x12 reps	rest: 60s

Lihas2 6 exercises, 47 mins

Voima1 5 exercises, 39 mins

Barbell Squat	6x4 reps	rest: 60s
Barbell Bench Press	6x4 reps	rest: 60s
Dumbbell Shoulder Press	6x4 reps	rest: 60s
Barbell Tricep Extension (Supine)	3x4 reps	rest: 60s
Crunch	3x4 reps	rest: 60s

Voima2 6 exercises, 35 mins

Barbell Stiff-Leg Deadlift	5x4 reps	rest: 60s
Pull-Up	3x4 reps	rest: 60s
Dumbbell Bent-Over Row	3x4 reps	rest: 60s
Dumbbell Rotational Curl	3x4 reps	rest: 60s
Barbell Bent-Over Row (Reverse Grip)	2x4 reps	rest: 60s
Dumbbell Calf Raise	4x4 reps	rest: 60s