Elaston 2-jakoinen treeniohjelma
General
Intermediate
Machine strength
Plan Details
The Elaston 2-jakoinen treeniohjelma routine by matti4 is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
https://www.treeniohjelma.org/elaston-2-jakoinen-treeniohjelma/ Voimatreeni A ---------------- Kyykky 5×5 - https://www.exrx.net/WeightExercises/Quadriceps/BBSquat Penkkipunnerrus 4×6 - https://exrx.net/WeightExercises/PectoralSternal/BBBenchPress Pystypunnerrus käsipainoilla 4×6 - https://www.exrx.net/WeightExercises/DeltoidAnterior/DBShoulderPress Ranskalainen punnerrus 3×6 - https://www.exrx.net/WeightExercises/Triceps/BBLyingTriExt Vatsarutistus x 3 - https://www.exrx.net/WeightExercises/RectusAbdominis/BWCrunch Voimatreeni B ---------------- Maastaveto 5×5 - https://www.exrx.net/WeightExercises/ErectorSpinae/BBDeadlift Leuanveto 3×6 (lisäpainoilla) - https://www.exrx.net/WeightExercises/LatissimusDorsi/WtPullup Kulmasoutu käsipainoilla 3×6 - https://exrx.net/WeightExercises/BackGeneral/DBBentOverRow Hauis käsipainoilla 3×6 - https://www.exrx.net/WeightExercises/Biceps/DBCurl Takaolkapääsoutu 2×6 - https://www.exrx.net/WeightExercises/DeltoidPosterior/BBRearDeltRow Pohkeet seisten 4×6 - https://www.exrx.net/WeightExercises/Gastrocnemius/BBStandingCalfRaise Hypertrofiatreeni A ---------------- Jalkaprässi 3x 8-15 - https://www.exrx.net/WeightExercises/Quadriceps/SL45LegPress Reiden ojennus 3x 8-15 - https://www.exrx.net/WeightExercises/Quadriceps/LVLegExtension Vinopenkki käsipainoilla 4x 8-15 - https://www.exrx.net/WeightExercises/PectoralClavicular/DBInclineBenchPress Vipunostot sivuille 4x 8-15 - https://www.exrx.net/WeightExercises/DeltoidLateral/DBLateralRaise Ojentajapunnerrus taljassa 3x 8-15 - https://www.exrx.net/WeightExercises/Triceps/CBPushdown Jalannostot x3 - https://www.exrx.net/WeightExercises/HipFlexors/BWHangingLegRaise Hypertrofiatreeni B ---------------- Reiden koukistus 5x 8-15 - https://www.exrx.net/WeightExercises/Hamstrings/LVLyingLegCurl Alatalja 3x 8-15 - https://www.exrx.net/WeightExercises/BackGeneral/CBSeatedRow Ylätalja 3x 8-15 - https://www.exrx.net/WeightExercises/LatissimusDorsi/CBFrontPulldown Hauis tangolla 3x 8-15 - https://www.exrx.net/WeightExercises/Biceps/BBCurl Vipunostot taakse 2x 8-15 - https://exrx.net/WeightExercises/DeltoidPosterior/DBLyingRearLateralRaise Pohkeet istuen 4x 8-15 - https://www.exrx.net/WeightExercises/Soleus/LVSeatedCalfRaise
Routine detail
Day 1
Voimatreeni A
Est. 55 min
5 exercises
Barbell Squat
5 Sets x 5 Reps
Barbell Bench Press (Wide Grip)
4 Sets x 6 Reps
Dumbbell Seated Shoulder Press
4 Sets x 5 Reps
Barbell Tricep Extension (Supine)
3 Sets x 6 Reps
Crunch
3 Sets x 10 Reps
Day 2
Voimatreeni B
Est. 58 min
6 exercises
Barbell Deadlift
5 Sets x 5 Reps
Pull-Up
3 Sets x 6 Reps
Dumbbell Bent-Over Row
3 Sets x 6 Reps
Dumbbell Seated Bicep Curl
3 Sets x 6 Reps
Barbell Rear Delt Row
2 Sets x 6 Reps
Machine Calf Raise
4 Sets x 6 Reps
Day 3
Hypertrofiatreeni A
Est. 65 min
6 exercises
Machine Leg Press
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Day 4
Hypertrofiatreeni B
Est. 65 min
6 exercises
Machine Leg Curl (Prone)
5 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Dumbbell Lateral Raise (Prone)
2 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 10 Reps
